Buzz
From hot dogs at the ballpark to BBQ platters and Thanksgiving turkey, meat has always been at the heart of our most memorable meals. Yet, there's a growing trend in the U.S. of people embracing plant-based diets. Whether driven by health, sustainability, or ethical concerns, many are opting to reduce or eliminate animal protein from their meals.
But what impact does cutting meat have on your health? Is removing meat the cure-all for health problems, or does it lead to missing essential nutrients? And what should someone know before transitioning from a meat-based diet to one that's plant-forward or fully vegan?
To shed light on these questions and understand what occurs in your body when you stop eating meat, we spoke with Dani Levy-Wolins, RD. If you're considering swapping your carnitas for jackfruit, here are some important factors to keep in mind.
Know Your Starting Point
Not everyone who is considering a meat-free lifestyle is coming from the same place in terms of meat consumption, and this can influence how the body responds to a lack of animal protein. 'When we consider how meat affects our physical health, it's important to look at the type of meat consumed; studies suggest that processed meat, for instance, could have a greater negative impact than unprocessed meat,' explains Levy-Wollins. 'Red meat, when compared to white meat, may also be linked to an increased risk for certain diseases. This implies that the kind and source of meat protein can affect how our bodies react to it.'
It's also crucial to consider the type of meat you usually eat (fattier cuts are higher in saturated fat and cholesterol, which might be a concern for certain individuals) and the cooking method (high-heat cooking can produce heterocyclic amines, which could harm DNA).
Based on factors like these, the effects of cutting out meat will differ significantly from one person to another. So, the first step is to assess how often you consume meat, the types of meat you typically eat, and how it's prepared.
What You Lose and What You Gain
Meat Provides Essential Nutrients
'Meat provides key micronutrients like energizing B vitamins, iron, and zinc, and is also a source of complete protein,' explains Levy-Wollins. A complete protein includes all nine essential amino acids vital for good health—amino acids the body cannot produce and must obtain from external sources. You can also find complete proteins in non-meat options such as dairy, eggs, and soy-based products (e.g., edamame, tofu, tempeh), or by combining other ingredients (like rice and beans).
Increased Fiber and Phytonutrients
'When meat is substituted with plant-based protein sources, benefits may include higher fiber intake, increased phytonutrients, and more antioxidants,' says Levy-Wollins. These nutrients help improve digestion, reduce inflammation, and are essential for overall health and disease prevention.
Potential for a Longer Life Span
'Some studies indicate that replacing meat (especially red and processed meats) with plant-based alternatives could be linked to a longer life, particularly when it comes to preventing diseases like heart disease and cancer.' While research outcomes differ, switching to plant-based proteins instead of meat may bring long-term health benefits that support overall well-being and longevity.
Decreased Saturated Fat and Cholesterol
Levy-Wollins explains that making this change could result in a decrease in saturated fat, cholesterol, and sodium—all of which are substances that may increase the risk of health issues like cardiovascular disease and high blood pressure. Lowering these factors in your diet could support better heart health and decrease the risk of certain chronic illnesses.
Risk of Deficiencies
'Meat is an easily accessible and efficient source of complete proteins, so eliminating it from your diet without substituting it could lead to potential drawbacks. If meat is simply cut out without replacements, one could be at risk of deficiencies in iron or B12, anemia, and muscle loss,' Levy-Wollins cautions.
Get Your Necessary Nutrients
For individuals who have previously followed a carnivorous diet and now choose to reduce or eliminate meat, it’s crucial to ensure they maintain proper nutrition for their health and energy. Key nutrients to watch for when cutting animal proteins include the five B vitamins—niacin, thiamin, riboflavin, vitamin B6, and vitamin B12—as well as adequate protein intake and overall calorie consumption.
While a plant-based diet can provide all necessary nutrients, switching from meat may require extra attention to avoid deficiencies in calories, protein, and micronutrients. Levy-Wollins suggests regularly consulting a doctor and undergoing lab tests to track nutritional levels and potential deficiencies.
Certain signs of micronutrient deficiencies should be watched for. For instance, a lack of B12 often manifests as fatigue, weakness, or pale skin. This is particularly important to monitor for vulnerable groups like children, pregnant women, and the elderly.
Gradually Transition and Stay Flexible
When making a dietary change, Levy-Wollins emphasizes the importance of considering all the factors influencing food choices. Taking small, realistic steps not only helps build new habits but also gives the body time to adjust to the transition.
"Food plays such a central role in our daily lives that making any dietary changes can feel daunting or restrictive at first. To ease the transition, start small—perhaps by reducing portion sizes or cutting back on how often you eat certain foods," says Levy-Wollins. For those who are accustomed to eating a lot of meat, it might help to avoid a drastic change. Instead, try designating one or two meatless days each week (even for one meal), or aim for meals that are 80 percent plant-based. You could also focus on eliminating one type of meat at a time, like red meat or processed meats. Levy-Wollins suggests having a specific day or a few days each week where you allow yourself to consume animal protein, rather than attempting to completely cut it out all week.
Look for plant-based foods that are satisfying and filling, such as eggplant and portobello mushrooms, which mimic the texture of animal proteins. Levy-Wollins also advises ensuring a diverse diet that includes a wide range of plant-based proteins to meet your nutritional needs. This not only helps maintain strength and health, but may also introduce you to exciting new ingredients to try!
"For balanced nutrition, the 'plate method' can be a helpful guideline. This approach suggests filling half of your plate with fruits and vegetables, a quarter with starch, and the remaining quarter with protein," notes Levy-Wollins.
