5 benefits of reducing meat consumption that have been scientifically proven

You may have heard about the benefits of reducing meat intake and its effect on body weight and gut health. Limiting the amount of meat consumed is associated with improving health and reducing the risk of certain diseases. However, these benefits seem to depend on the other foods you eat and the type of meat you reduce.

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

You may have heard about the benefits of reducing meat intake and its effect on body weight and gut health. Limiting the amount of meat consumed is associated with improving health and reducing the risk of certain diseases. However, these benefits seem to depend on the other foods you eat and the type of meat you reduce.

In this article from BingMag Meg, the benefits of reducing or avoiding meat We take a look at the researchers and offer tips on setting up a nutritious diet with less meat. Follow us to the end of this article.

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The most important benefits of reducing meat consumption

Much research has been done on the benefits and harms of eating meat. Given that more than half of the world's population is non-vegetarian, it is natural to have plenty of meat foods and find it difficult to reduce their consumption.

Meat is rich in various proteins and nutrients, especially iron and vitamin B12. Is. However, its high consumption is not recommended. Reducing meat consumption or eliminating it from the diet, which here means red meat, has the following benefits:

1. Improves health and helps to lose weight

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

Most dietary patterns that limit meat consumption Or they forbid it completely, they improve the state of health. Vegetarian diets that recommend not eating meat and vegan diets that eliminate all animal products are associated with a reduced risk of heart disease and cancer.

In addition, research shows that plant-based diets Improve insulin resistance and reduce the risk of developing type 2 diabetes. Plant-based diets that emphasize the consumption of fruits, vegetables, whole grains, legumes, and nuts are high in fiber, vitamins, and other nutrients. Properly helps. A review of 12 different studies found that people who followed a vegetarian diet for an average of 18 weeks lost more weight than those who ate a non-vegetarian diet. It is important to note that many diets that do not eliminate meat, including the Paleo diet (eating a variety of meats, fruits, vegetables, nuts and seeds, and eliminating dairy products, whole grains and legumes), and low-carb diets, also help with weight loss. They are effective.

People who eat less meat and increase their intake of plant foods get more antioxidants, fiber and some micronutrients. In addition, their diet has fewer calories and fat. However, if skipping meat is associated with increased consumption of processed foods, salty foods, refined carbohydrates, and foods containing added sugar, you will not benefit. Because even high consumption of processed plant foods is harmful to health.

In addition, you should note that some nutrients are found only in animal foods and vegan and vegetarian diets lack them. If the plant-based diet is not properly regulated, you may become deficient in vitamin B12, zinc, calcium, iron and omega-3 fatty acids.

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2. Reduces the risk of heart disease

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

The effect of plant-based diets on heart health in many case studies Has been reviewed. Various studies have shown that the consumption of "saturated fat", which is found mainly in meat and animal products, is associated with an increased risk of heart disease. There is a lot of discussion about this relationship. However, it is best to reduce your intake of saturated fats, including high-fat red meats and sausages. Other meats, including chicken, are lower in saturated fat.

Replacing saturated fats with unsaturated fats reduces the risk of heart disease. The most effective prevention of heart disease occurs when saturated fat sources are replaced by foods containing "unsaturated fats with several double bonds" such as fish, flaxseed and walnuts. Plant-rich diets are often The seeds are avocados and olive oil, which are all sources of unsaturated fats. In addition, the fiber in plant-based foods helps lower blood cholesterol, a risk factor for heart disease. As a result, eating plant-based foods and reducing the consumption of saturated fats can be beneficial for heart health.

The type of meat consumed also plays a role in maintaining heart health. Processed meats such as sausages are very high in sodium (salt) and therefore excessive consumption of them causes high blood pressure. Even if you do not completely eliminate meat from your diet, choosing leaner meats, replacing red meat with fish, and avoiding processed meats can be heart-healthy.

3. Improves intestinal health

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

Diets that eliminate meat, often rich in fruit, Vegetables, whole grains, legumes and other plant foods are high in fiber. Fiber feeds beneficial intestinal bacteria that make anti-inflammatory and immune-boosting compounds. Beneficial gut bacteria play a role in preventing the growth of cancer cells, improving body composition and preventing type 2 diabetes.

Plant proteins and beneficial compounds called polyphenols found in plant foods maintain gut health They help. On the other hand, some studies show that animal fats and proteins increase the growth of bacteria in the gut that negatively affect metabolism and contribute to heart disease.

In general, increase the consumption of plant-based and limited foods. Eating meat helps nourish the beneficial bacteria in the gut. However, the gut microbiome is complex and more research needs to be done on the role of animal protein in gut health.

Prevents some cancers

Reducing the intake of certain types of meat prevents cancer. Excessive consumption of red meat and processed meats such as hot dogs and smoked meats is associated with an increased risk of colon cancer. Poultry and fish are not associated with the disease.

Consumption of red and processed meat also plays a role in other cancers, including breast cancer. It is not known how these foods cause cancer. However, some researchers believe that saturated fats and carcinogenic compounds produced during meat processing and high-temperature cooking play a role in cancer.

Plant foods appear to fight colon cancer. And other cancers have a protective effect. A study of more than 77,000 adults found that plant-based diets, even those containing fish and some meat, were effective in reducing colorectal cancer compared to non-vegetarian diets.

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5. It is better to protect the environment

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

Increase the intake of plant foods and reduce the consumption of meat for the environment useful. Meat production usually requires more resources than fruits, vegetables, and other plant foods, and increases greenhouse gas emissions, pollution, and deforestation.

You might think that eliminating meat from the diet Food is essential for the environment. However, even reducing meat consumption can be beneficial. Studies of various studies show that different diets, including vegetarian, post-catarrhal and vegan diets, reduce greenhouse gas emissions by 80%.

Some vegetarians skip only meat and eggs or dairy use. But vegans refuse to eat animal foods altogether. People on a post-catarrhal diet only limit their intake of red meat and poultry. Eliminate from your diet. Flexible diets that recommend reducing animal consumption instead of eliminating meat also have many benefits. Research shows that these diets are just as good for your health as vegan or vegetarian diets. In addition, it is important to note that poultry and fish do not usually have a negative effect on health.

Many of the benefits of plant-based diets are not related to the elimination of animal foods, but to what is included in the diet. has it. In other words, eliminating meat may not affect your health as much as increasing your intake of nutrient-rich plant foods and following a varied and balanced diet. If you stop eating meat but eat a lot of processed foods, you will probably not get any benefits. Therefore, it is recommended that you reduce your intake of the following foods:

  • Foods high in sodium and unhealthy fats such as French fries
  • Foods made with refined grains and no bran such as bread White
  • Sweet drinks such as soft drinks
  • High-sugar foods

Important tips for reducing meat consumption

BingMag.com 5 benefits of reducing meat consumption that have been scientifically proven

To reduce the amount of meat in your diet, you can use the following strategies:

  • Replace red meat with poultry and fish. Use chicken, turkey or seafood instead of red meat. These protein foods are usually lower in fat and processed meats such as sausages and have less saturated fat.
  • Include plant-rich protein foods in your diet. Many foods Plants such as chickpeas, pinto beans, lentils, nuts, nut butter, grains and soy products such as tofu are high in protein. Use one of these foods as a source of protein instead of meat.
  • Replace some meat with plant-based proteins. Instead of half the meat in traditional foods. Use plant-based options such as lentils or soy.
  • Try new foods. Try to make a new vegetarian meal each week. Try cooking lentils this week, quinoa next week, and chickpeas next week. You can use the internet to find new foods.

Concluding remarks

Excessive consumption of red meat increases the risk of heart disease, diabetes and cancer. Processed meats are also associated with an increased risk of death from these diseases. Following a meat-free or restricted diet is good for both your health and the environment. Reducing meat and increasing your intake of plant-based foods can help you lose weight, prevent heart disease and some cancers, and improve your gut health.

If you do not want to eliminate meat completely from your diet, you can Reduce its consumption. Replacing a portion of red meat in the diet with other protein-rich foods such as poultry, fish, and legumes can be just as beneficial as eliminating meat.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: healthline

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