Removing red meat from your diet can have a significant impact on your overall health and well-being. One of the main benefits is a reduction in the risk of heart disease and certain types of cancer. This is because red meat is high in saturated fat and cholesterol, which can contribute to the development of these conditions.
Another benefit of removing red meat from your diet is weight loss. Red meat is high in calories and can contribute to weight gain if consumed in excess. By eliminating red meat from your diet, you may find it easier to control your weight and maintain a healthy body composition.
Removing red meat from your diet can also improve your digestion and increase your energy levels. Red meat is harder to digest than other types of protein, and consuming too much of it can cause gastrointestinal discomfort. Removing it from your diet can help to ease these symptoms and improve your overall digestive health.
It's also important to note that while red meat is a good source of iron and vitamin B12, there are many alternative sources of these nutrients. For iron, plant-based food such as spinach, beet greens, lentils, and tofu are good sources. For vitamin B12, fortified plant-based milks, breakfast cereals, and nutritional yeast are good sources. In summary, removing red meat from your diet can have many health benefits, but it's important to find alternative sources of important nutrients. Consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
You may lose a few pounds
Red meat is calorie-dense, which means that it contains a relatively high number of calories in a small serving. This can make it challenging to maintain a healthy weight, especially if you consume red meat frequently.
By removing red meat from your diet, you can decrease your overall calorie intake and potentially lose weight. For example, a three-ounce serving of beef can contain around 170 calories, while a portion of beans or tofu can contain only around 100 or 70 calories, respectively.
This is supported by research; a 2015 review article in the Journal of General Internal Medicine found that people following a vegetarian diet lost more weight than those on a non-vegetarian diet. Additionally, vegans, who don't eat any animal products, tended to lose even more weight than vegetarians who still consume eggs and dairy products.
It's also worth noting that when reducing or eliminating red meat from your diet, you'll want to make sure you're getting enough protein from other sources. Plant-based sources such as beans, legumes, and tofu are good options to consider. It's important to consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
You’ll be less acidic
Maintaining a healthy pH balance in the body is essential for overall well-being. However, many of the foods that are commonly consumed in the modern diet can be acid-forming, including red meat. Consuming too much red meat can increase the acidity in the body, which can create an environment that is conducive to disease.
According to traditional naturopath Sally Warren, "Red meat produces a high acidic load for the body to absorb and neutralize." This acidic load can put extra strain on the body's ability to neutralize the acid and maintain a healthy pH balance.
Additionally, high acidity in the body can lower resistance to high-mortality illnesses such as cancer and diabetes, particularly when combined with factors like stress and poor sleep. It's worth noting that it's not necessary to eliminate red meat from your diet entirely, but it's important to consume it in moderation and to balance it out with more alkaline-forming foods like fruits and vegetables. It's important to consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
You may feel less bloated
The body digests red meat more slowly than it does other types of food, which can result in a number of digestive issues such as constipation, abdominal pain, and increased gas. This can be especially true for those who consume large portions of red meat frequently.
When you remove red meat from your diet, you may experience some indigestion and other digestive symptoms. However, this is often temporary and can be the result of eating more healthy, fiber-rich foods. Over time, removing red meat from your diet can lead to an increase in healthy gut bacteria, which can lower inflammation throughout the body and reduce bloating. Research supports this, a study published in the journal Nutrition Research found that vegetarians had lower rates of inflammation than meat eaters.
It's worth noting that it's not necessary to eliminate red meat from your diet entirely, but it's important to consume it in moderation and to balance it out with more easily digestible foods. It's important to consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
Your skin might improve
Having clear skin starts from the inside out. Eating a diet rich in fruits and vegetables can help improve the health of your skin and reduce the appearance of blemishes. These foods are packed with vitamins such as A, C, and E, which are known to fight against free radicals that can contribute to the formation of blemishes.
Fruits and vegetables also contain a variety of other nutrients that are beneficial for skin health, such as antioxidants, carotenoids, and phytochemicals. Eating a diet that is rich in these foods can help improve skin tone, texture, and overall appearance.
Adopting a whole-food, plant-based diet can be an effective way to improve skin health by increasing your intake of nutrient-dense fruits and vegetables. This type of diet focuses on consuming whole, unprocessed foods that are free from animal products, which can be beneficial for skin health as well as overall health.
It's important to note that diet isn't the only factor in skin health, but it's a good start. Skincare routine, stress, sleep and hydration also play a role. You should also consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
You could slash your risk for certain cancers
Removing red meat, specifically beef, from your diet may lower your risk of colon or bowel cancer, especially if there is a family history of these conditions. Consuming a diet high in saturated fat, as is often found in red meat, has been linked to increased inflammation in the body. Chronic inflammation is a known risk factor for the development of cancer. In 2015, the World Health Organization (WHO) classified red meat as a possible carcinogen, meaning it could potentially cause cancer.
Studies have shown that consuming high amounts of red meat, particularly processed meat, is associated with an increased risk of colorectal cancer. A study published in the International Journal of Epidemiology in 2019 found that eating an average of 76 grams (about 2.6 ounces) of red or processed meat a day was associated with a 20% higher chance of developing colorectal cancer as compared to consuming only about 21 grams a day. Cooking red meat at high temperatures can also trigger the production of compounds that may cause bowel cancer in people with a genetic predisposition.
Processed red meat like hot dogs and sausages also contain nitrites, which are both naturally occurring and added as preservatives. Nitrates are thought to contribute to cancer. It's important to note that it's not necessary to eliminate red meat from your diet entirely, but it's important to consume it in moderation and to balance it out with more nutrient-dense, plant-based foods. It's also important to consult with a healthcare professional or a registered dietitian to help you make the best decision for you.
You could reduce your risk of serious diseases
Red meat consumption may raise the risk of heart disease, according to a 2018 study published in the European Heart Journal. The study found that red meat consumption produces a compound called Carnitine, which can lead to the production of Trimethylamine-N-oxid (TMAO) in the body. TMAO is a compound produced by bacteria in the stomach, and it appears to be linked to an increased risk of heart attacks.
According to Warren, "Researchers believe that it affects the body’s metabolism of cholesterol, which leads to enhanced development of plaque on blood vessel walls, and can increase risk of heart disease."
Additionally, consuming excessive amounts of red meat may also increase the risk of developing Alzheimer's disease. A 2017 study published in the British Medical Journal suggested that the link may be due to excessive iron accumulation from consuming too much red meat in the diet.
It's worth noting that it's not necessary to eliminate red meat from your diet entirely, but it's important to consume it in moderation and to balance it out with more nutrient-dense, plant-based foods.
It's also important to consult with a healthcare professional or a registered dietitian to help you make the best decision for you.