Baseball field hot dogs, burger and sausage barbecue platters, date night roast chicken, Thanksgiving turkey, holiday roast-many of our most memorable moments revolve around eating meat. Therefore, it may be surprising to know that the number of people choosing a plant-based diet in the United States has increased significantly over the last 15 years. Whether it’s for health, sustainability, or ethical reasons, more people choose to eat less animal protein or not at all.
But what are the health effects of cutting meat from your diet? Is reducing or removing meat a panacea for all health problems? Or is it lacking important nutrients? And what does anyone need to know when moving from a meat-containing diet to a plant-positive or completely vegan diet?
To answer some of these questions and find out what happens to your body when you stop eating meat, we rely on thistle and Nuri Life’s registered dietitian, Dani Levy Warlins, RD. I did. If you’re thinking of exchanging carnitas for jackfruit, there are some important factors to consider.
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Know your starting point
Not everyone thinking of a meatless lifestyle starts with the same level or type of consumption. This is a factor that can affect how the body reacts when deprived of animal protein. “When considering how meat affects our health, we need to consider the type of meat that is consumed first. For example, processed meat can have a more significant negative impact than raw meat. Studies suggest that it is sexual, “says Levy-Wollins. “Red meat may correlate with an increased risk of certain medical conditions when compared to white meat, which is the type and source of meat protein that our body consumes. It suggests that it affects how it reacts. “
Also, the meat fillets you normally eat (fat meat fillets provide more saturated fat and cholesterol and may be of concern to certain populations), and how it is cooked. (High heat cooking produces heterocyclic amines, which can damage DNA).
Due to these factors, the effects of cutting meat vary greatly from person to person. Therefore, the first step is to find out how often you eat meat, what kind of meat you are eating, and how to cook it.
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What you lose and what you gain
Generally speaking, animal proteins are neither inherently good nor bad for our health. The problem is more subtle, as it applies to all areas of nutrition. Meat has both beneficial and non-beneficial ingredients, and moderation is an inevitable factor.
“Meat provides essential micronutrients such as B vitamins, iron and zinc to energize, and is also a complete source of protein,” says Levy-Wollins. A complete protein food contains all nine amino acids that are considered essential to your health. These cannot be generated by the human body and must be obtained externally. You can also get complete protein from non-meat sources such as dairy products, eggs, soy products (edamame, tofu, tempeh) or by combining other ingredients (such as rice and beans). .. However, because meat is a very accessible and efficient source of complete protein, there can be drawbacks to completely stopping consumption without replacing nutritional benefits. “If you don’t simply remove and substitute meat, consumers are at risk of iron and B12 deficiency, anemia, and muscle wasting,” explains Levy-Wollins.
On the other hand, removing meat from the diet has clear and healthy benefits. According to Levy-Wollins, these may include reductions in saturated fat, cholesterol and sodium. All of these can increase certain health risks for conditions such as cardiovascular disease and high blood pressure. “If meat is replaced with a source of vegetable protein, other benefits could include increased intake of fiber, plant nutrients, and antioxidants,” she adds. “Some studies suggest that [swapping out] Plant-based optional meats (especially lean and processed meats) may be associated with extended lifespan, especially as they are associated with the prevention of medical conditions such as cardiovascular disease and cancer. “
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Get the nutrients you need
Even if a previous carnivore decides to abstain (or simply reduce), it is important to meet all nutritional requirements in order to maintain overall health and energy levels. There are certain vitamins and nutrients that consumers should pay particular attention to when giving up animal protein. These include 5 B vitamins (nicotine, thiamine, riboflavin, vitamin B6, and vitamin B12), as well as protein and general calorie consumption.
A plant-based diet can definitely be nutritionally complete, but moving away from eating meat may require additional efforts to avoid a deficiency of calories, protein, and micronutrients. I have. When not using meat, Levy-Wollins recommends regular medical visits and laboratory work to monitor nutritional needs and deficiencies.
There are also some obvious signs of micronutrient deficiency. “For example, B12 deficiency often manifests as weakness, general malaise, or pale skin,” she says. Paying close attention to these factors is especially important for people with growing nutritional needs, such as children, pregnant women and the elderly.
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Start slowly and be flexible
According to Levy-Wollins, whenever you consider a change, it’s important to think about the various factors that influence your food choices. It is also important to take small and achievable steps. This not only helps you develop habits, but also gives your body time to adapt to change.
“Food is an integral part of our lives, so any kind of dietary adjustment can be overwhelming or restricted at first, so it may be easier to start slowly. Maybe, try limiting the size and frequency of consumption of the pieces, “she says. For example, if you are a heavy meat eater, don’t stop cold turkey. Instead, consider options such as choosing one or two days a week to go without meat (for at least one meal). We promise to eat an 80 percent meat-free diet. Or just avoid certain categories of meat (lean meat, processed meats, pork, etc.). Levy-Wollins recommends choosing a dedicated day (or days) per week to feed animal protein, rather than trying to rob yourself for a full week.
In addition, choose hearty and satisfying plant-based ingredients such as eggplant and portobello mushrooms, which have a mouthfeel similar to animal protein. “Finally, you may want to meet your nutritional needs by eating plenty of a wide variety of foods and plant-based proteins,” Levy-Wollins adds. “This not only helps you feel strong and healthy, but may also introduce you to new and exciting ingredients!”
“As a general guideline, a dietary” plate method “helps support balanced nutrition. In the plate method, half of the plate is filled with fruits and vegetables, a quarter of the plate is filled with starch, and a quarter of the plate is full of protein, “adds Levy-Wollins.
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