Health – Healthy transitions

Are you looking to eat less meat? Whether it’s for personal reasons, financial concerns or because you want to reduce your environmental impact, studies have shown that cutting back on meat can also improve health.   

A reduction in meat consumption has been shown to reduce the risk of heart disease and some cancers. Other noted benefits include better heart health and a reduction in high blood pressure and strokes. Diets that are higher in plant-based foods are rich in fibre. Fibre feeds beneficial bacteria in the gut, which can help fight inflammation, improve gut health and support your immune system.  

To optimize your diet as you transition to eating more plant-based foods, it’s important to consider levels of protein and essential vitamins and minerals. Meat is high in protein that is easily absorbed by the body, and it contains all the essential amino acids required for optimal health.  These essential acids cannot be made by the body and must come from food. Protein is particularly important for athletes, growing teenagers, pregnant and breastfeeding women, and people with illnesses as protein ads the repair of body tissue and keeps the immune system healthy. Elderly people need a higher amount of protein to counter age-associated loss of muscle mass.   

Red meat and chicken have approximately 20-25 grams of protein in every 100 grams.  Seafood is a great alternative protein source, with 100 grams of fish containing approximately 22 grams of protein. One egg has 7 grams of protein.  In comparison, one cup of quinoa has 8 grams of protein. If you are eating a plant-based diet, you will need to eat a variety of sources every day to get all the essential amino acids. This would include pulses (such as beans, peas and lentils) and grains like rice, quinoa, wheat and oats.

Protein helps you feel full and keeps blood sugar levels stable. Eating a diet higher in grains and pulses will mean a diet higher in carbohydrate, which means more energy.  The impact of this will depend on each person’s metabolism, but if you gain weight easily you may need to watch out for changes in your body composition. 

You will also want to consider your vitamin and mineral levels, especially iron and Vitamin B12. Red meat is high in heme iron, which helps prevent anemia. The body absorbs this iron better than the non-heme iron found in plant foods. Animal products are the only natural sources of Vitamin B12 which is essential for brain development and the functioning of your nervous system. If you reduce your meat intake, make sure you are eating a wide variety of grains and vegetables, especially dark green leafy vegetables and red capsicums. Vitamin C increases the absorption of non-haem iron. You can get regular blood work to ensure your vitamin and mineral levels are optimal.

Finally, an observation on fibre. While fibre is beneficial, I have found with some clients that increasing fibre can lead to digestive distress and bloating. Taking a digestive enzyme supplement will help to ease these symptoms.    If you cut back on meat, it’s important to consider the potential consequences so you optimise your health as you change your diet.