Proper consumption of certain types of meat can be beneficial to health, but avoiding this food also brings many advantages. To help you identify reasons to consider reducing or excluding this source of protein from your diet, we have outlined four benefits of a meat-free diet, with information from “Healthline”; see:
1 – Ward Off Diseases
Diets vegetarian or vegan are associated with a reduced risk of cancer, greater insulin resistance, and lower risk of type 2 diabetes.
Excessive consumption of red and processed meats, like bacon, sausages, and smoked meats, has been associated with an increased risk of developing colorectal cancer and breast cancer.
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This is also a good choice for the heart, as studies associate the intake of saturated fat, found mainly in meats and animal products, with an increased risk of heart disease. To achieve this benefit, consider replacing saturated fat with unsaturated fat — not just by reducing overall saturated fat intake —, such as nuts and seeds, avocado and olive oil.
It’s not necessary to exclude meat from your diet if you don’t want to, but it’s worth choosing leaner cuts, opting for fish, and avoiding processed meats — high in sodium, which can contribute to the development of high blood pressure.
2 – Assists in Weight Loss
For those looking to lose weight, avoiding meat consumption is also a good alternative — as long as there is medical and nutritional monitoring.
An analysis of 12 studies found that people who followed vegetarian diets for about 18 weeks lost significantly more weight compared to those who continued eating meat.
The possible health benefits of limiting meat and eating more vegetables are related to a higher intake of healthy compounds, such as antioxidants, fiber, and micronutrients.
Nutritional monitoring is essential for people who follow a vegetarian, vegan, or plant-based diet, as they may lack nutrients predominantly found in animal-based foods. Therefore, it’s necessary to replace certain meat compounds with other healthy alternatives rich in vitamin B12, zinc, calcium, iron, omega-3 fatty acids, among other nutrients.
3 – Helps the Gut
Gut health also benefits, after all, diets that exclude meat tend to include fruits, vegetables, grains, and legumes, options rich in fiber. Dietary fiber feeds the good bacteria in the gut, which produce compounds with anti-inflammatory and immune support functions, playing a role in preventing the growth of certain cancer cells and the development of type 2 diabetes.
4 – Benefits the Environment
In addition to health, the environment also benefits. According to studies on the sustainability of different diets, including vegetarian, pescetarian, and vegan, these options can reduce greenhouse gas emissions by up to 80%, compared to standard diets, which include meat consumption.
Tips to Reduce Meat Consumption
It’s not necessary to drastically exclude meat from your diet. All the mentioned benefits can also be acquired by reducing consumption. Gradually reduce. Here are some tips:
- • Start by replacing red meat with poultry or fish;
- • Try plant-based protein sources;
- • Include more vegetables on your plate than meat;
- • Make different recipes with plant proteins;
- • Set days to eat meat.
