You may have heard that limiting your meat consumption has a number of health benefits, including weight loss and improved gut health.
Consuming less meat has been linked to improved health and a lower risk of certain diseases. However, these advantages appear to be dependent on the other foods you consume and the types of meat you avoid.
Lowering your meat and poultry consumption makes more room for vegetables, beans, legumes, and other fiber-rich plant foods, which is not only better for your health but also an exciting introduction to a whole new world of flavor and textures!
Let’s take a look at all of the advantages of eating less meat.
The Health Benefits
When you look at populations around the world that live the longest and have the lowest incidence of chronic disease, you’ll notice that they eat a lot less animal protein than the average Western diet. Eating less meat means limiting your intake of saturated fat, which is high in artery-clogging cholesterol.
When combined with more vegetables, beans, legumes, and other fiber-rich plant foods, this can result in a lower risk of heart disease, cancer, high blood pressure, and other diet-related diseases.
The Environmental Advantages
The environmental advantages are yet another reason to reduce your consumption of meat and poultry. Plants require less water and produce less carbon than animals. Of course, there’s the impact on animal welfare when you opt for a black bean burger instead of a ground beef burger.
The Financial Advantages
Eating less meat may also be less expensive. A study published in the Journal of Hunger and Environmental Nutrition compared a meat-free diet to one with meat and found that the former cost nearly $750 more per year and provided fewer servings of fruits, vegetables, and whole grains.
The Advantages of ‘New Flavors and Textures’ Include
When you eliminate meat from your plate, you’ll gain an appreciation for the many ways vegetables, beans, legumes, and meat substitutes like tofu rise to the occasion and create exciting meals that are delicious and filling — no meat required!
The truth is that we consume far too much protein and not nearly enough of the vitamins, minerals, fiber, and phytochemicals found in plants. As a result, for the vast majority of people, the protein issue is unimportant.
Furthermore, plant foods contain protein on their own! A three-ounce serving of whole-wheat pasta or a half-cup of cooked lentils, for example, contains 12 grams of protein.
Don’t forget that you can still eat things like eggs and dairy products, which are high in protein.
Experimenting with a more plant-based diet doesn’t have to be all or nothing. Even if you don’t switch to an entirely vegetarian diet, you’ll reap many of the benefits of eating less meat.
How to Consume Less Meat?
Take Each Meal One at a Time: Make one or two meatless dinners per week. Meatless Mondays are a great place to start. Allow your tastebuds to adjust before proceeding.
Find Vegetarian Substitutes for Your Favorite Dishes: If you try recipes like Mushroom Bolognese, Vegetarian Shepherd’s Pie, Vegetarian Lasagna, or Vegan Sloppy Joes, you won’t miss the meat.
Reduce the Quantity of Meat: Meals don’t have to be completely vegetarian to make a difference. Other ingredients can be used in place of some of the ground beef or turkey. Chopped sautéed mushrooms can replace one-third of the beef in burgers; black beans can replace half of the meat in chili and tacos; and cooked grains can replace some of the meat in casseroles.
Look for Flavor Producers: You may miss the umami that meat provides (such as the lip-smacking quality of grilled pork), but you can achieve the same effect by relying on umami sources other than meat. You might be surprised at how much flavor a dash of soy sauce, tomato paste, or miso can add. Add a rind of Parmesan to a pot of soup for a savory kick. To add flavor to vegetarian dishes, use olives, capers, and Calabrian chiles.
A meat-free or low-meat diet may be beneficial to both your health and the environment.
Reduced meat consumption and a predominantly plant-based diet may aid in weight management, protect against heart disease and certain cancers, and promote gut health. Eating less meat in favor of plants may also have environmental benefits.