1
/
10
You May Shed Some Weight
Red meat is notably high in calories. By eliminating it from your daily meals, you could notice a reduction in your weight. “Typically, meat portions exceed what our protein requirements are,” states Sally Warren, PhD, a traditional naturopath at Metro Integrative Pharmacy. “For instance, a three-ounce serving of beef contains about 170 calories, whereas a serving of beans may have around 100 calories, and tofu roughly 70 calories.”
This might not appear significant initially, but over time, these calorie differences can accumulate. A review published in the Journal of General Internal Medicine in 2015 found that individuals on a vegetarian diet lost more weight than those consuming meat. Moreover, vegans experienced greater weight loss than individuals who included eggs and dairy in their diet. (If you’re not ready to eliminate meat entirely, consider the healthiest types of meat you can consume.)
2
/
10
Your Acidity Levels May Decrease
Maintaining a healthy pH balance is essential for the body. However, many modern convenience foods, including red meat, contribute to an acidic environment. “Red meat places a significant acidic burden on the body,” states Warren. “Excessive acidity creates an environment conducive to diseases. When combined with stress and poor sleep, this can significantly reduce your resilience against serious illnesses such as cancer and diabetes.” (Explore these vegan burger options that can satisfy your cravings.)
3
/
10
You May Experience Less Bloating
Your body takes longer to digest red meat compared to other foods, which can result in constipation, abdominal discomfort, and excessive gas after a large steak. While you might initially feel some digestive discomfort after removing red meat from your diet, this is primarily due to the introduction of healthier, fiber-rich foods.
In the long run, you’ll foster a environment for beneficial gut bacteria, which can reduce inflammation and lessen bloating. A study published in 2015 in Nutrition Research indicated that vegetarians reported lower instances of inflammation compared to those who consume meat.
4
/
10
Your Skin Health Might Improve
Clear skin starts from within. By consuming more fruits and vegetables, you’re also increasing your intake of vitamins A, C, and E, which help combat skin-damaging free radicals. (Learn how to implement a whole food plant-based diet.)
5
/
10
Your Cholesterol Levels Could Decrease
Eliminating red meat can help lower your intake of saturated fats, which are associated with elevated cholesterol levels. The American Heart Association suggests limiting saturated fat to no more than 5-6 percent of your total daily calories. By doing so, you can mitigate the risk of high cholesterol, which may lead to plaque buildup in arteries. “This build-up can lead to atherosclerosis,” says Warren, “which is the precursor to coronary artery disease, heart attacks, strokes, or peripheral artery disease.”
While genetic factors can influence cholesterol levels, cutting out red meat can significantly contribute to lower levels in your body.
6
/
10
Your Risk of Certain Cancers May Decrease
By avoiding red meat, you may significantly lower your chances of developing colon or bowel cancer, particularly if you have a family history of such conditions. “Diets high in saturated fats have been linked to increased inflammation in the body, which in turn is associated with cancer development,” explains Warren.
In 2015, the World Health Organization (WHO) classified red meat as a probable carcinogen. This means it may potentially contribute to cancer risk. Reports have indicated a correlation between high red meat intake and increased colon cancer risk, according to Dr. Adrienne Youdim, director at the Center for Weight Loss and Nutrition in Beverly Hills.
A 2019 study in the International Journal of Epidemiology found that an average daily intake of 76 grams (approximately 2.6 ounces) of red or processed meat was associated with a 20% higher risk of developing colorectal cancer compared to those consuming only about 21 grams a day. High-temperature cooking of red meat also leads to the formation of certain compounds linked to bowel cancer in genetically predisposed individuals. Additionally, processed meats such as hot dogs and sausages often contain nitrites, which have also been implicated in cancer.
7
/
10
Your Risk of Serious Illnesses May Diminish
Removing red meat from your diet can lower your chances of various diseases. “Red meat often contains high levels of saturated fat which are linked to greater risks of cardiovascular disease, obesity, and diabetes,” states Warren.
A study published in 2018 in the European Heart Journal reported that consuming red meat produces a compound that could elevate the risk of heart attacks. This compound, carnitine, triggers the production of Trimethylamine-N-oxide (TMAO) which bacteria in the stomach create. “This can affect how the body metabolizes cholesterol, leading to an increase in plaque on blood vessels, thereby raising the risk of heart disease,” notes Warren.
Additionally, red meat consumption has been linked to an increased risk of Alzheimer’s disease. A 2017 study published in the British Medical Journal attributed this association to iron accumulation from high red meat intake. If you’re looking to reduce your risk, consider supplements that support brain health.
8
/
10
You May Experience Increased Energy
“A healthy heart, digestive system, and mind are crucial for optimal energy levels,” explains Warren. Replacing red meat with nutrient-dense foods such as beans, whole grains, fruits, and vegetables could lead to enhanced energy.
9
/
10
You Will Contribute to Environmental Protection
The production of livestock for food demands extensive land, feed, energy, and water resources. According to a report from the Worldwatch Institute, over 51 percent of global greenhouse gas emissions can be attributed to animal agriculture. Each year, the livestock industry generates approximately 59 million tons of meat from cattle and buffalo, alongside 11 million tons of meat from sheep and goats. Meanwhile, the average American consumes about 270 pounds of meat annually, compared to only about four pounds per person in some other countries. By opting for alternative protein sources, you can make a significant difference.
10
/
10
You Might Miss Essential Nutrients
Although it’s feasible to compensate for the protein lost through the removal of red meat, some nutrients are predominantly obtained from meat sources and could become insufficient in your diet.
Key nutrients such as B vitamins, particularly vitamin B12, and iron are often found in red meat. However, if you still consume shellfish, 3.5 ounces of cooked clams provide as much B12 as beef. Other good sources include tofu, soy products, fish, cheese, and eggs. Some experts suggest supplementing with B12 to ensure adequate intake. “Taking a high-quality B12 supplement can help secure your daily requirements,” recommends Dr. Warren.
Many individuals face magnesium deficiencies, even among meat eaters, primarily due to the diminishing magnesium content in today’s soil. Livestock that are grass-fed or pasture-raised often do not receive adequate amounts either. It’s recommended to use magnesium and vitamin D3 supplements, along with probiotics that support gut health and enhance nutrient absorption. Check out more on the vital nutrients vegetarians might lack and how best to meet those needs.
