The changes that happen when you eat less red and processed meat

Over the years, we’ve shared the many reasons to cut down on meat — specifically red and processed meats…

Studies show that even a small amount of red meat in your diet increases your odds of getting heart disease or cancer.

And research ties eating red meat to premature aging and a higher risk for diverticulitis.

Of course, there’s that 30-year study that named the two worst ultraprocessed foods for your health — and yes, one of them was processed meat.

So, say you get the message loud and clear — and are ready to reduce these types of meat in your diet. What changes could you expect to see? How would your health improve? What diseases could be avoided?

Well, now we’re starting to get those answers…

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A range of health benefits by reducing meat

A study from the University of Edinburgh in Scotland has looked at what can happen when you eliminate red and processed meats from your diet.

And the results will make you want to start making some changes right now if these meats make up a good portion of your diet.  

Professor Lindsay Jaacks and his team used data from a Centers for Disease Control and Prevention (CDC) national health survey to create a simulated, representative sample of the US adult population.

Using this “micro-simulation,” they estimated how the health of our population would improve if we reduced the amount of processed and red meat we eat — the first time anyone has looked at the multiple health benefits this can bring.

Here’s what they found:

Reducing consumption of both types of meat by 30 percent resulted in:

• 1,073,400 fewer diabetes cases;
• 382,400 fewer cardiovascular disease cases;  
• and 84,400 fewer colorectal cancer cases.

Cutting red meat intake alone by 30 percent — the equivalent of eating around one less quarter-pound beef burger a week — resulted in:

• More than 732,000 fewer diabetes cases;
• 291,500 fewer cardiovascular disease cases;
• and 32,200 fewer colorectal cancer cases.

According to the researchers, the finding that more disease cases were prevented by reducing red meat compared to processed meat is partly due to the average daily intake of red meat being higher than processed meat

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Small changes = big benefits

Like any habit you want to break, eating less processed and red meat won’t happen overnight.

But isn’t reducing your risk of diabetes, heart disease or cancer worth giving up one burger a week? And coming up with a better lunch option than luncheon meat or sausage for breakfast?

There are a few ways to ease into it…

Consider meatless Mondays. Try a fish dinner instead. Choose chicken another day of the week.

But don’t just get hung up on what you’re giving up. Think “more!” Add more fruits and vegetables, whole grains, eggs, seeds and legumes to your routine.

Before you know it, you’ll have adopted what I like to call an “eat more, live better” food style. Instead of starting a new diet, which can be intimidating, you pledge to gradually change your “eating style,” and that’s a recipe for success.

Again, you can start slow. Instead of bacon or sausage with your eggs for breakfast, try some of these healthful options:

• Yogurt, fruit and nuts
• Spinach, cheese and scrambled egg in a whole-grain tortilla
• Cottage cheese, fruit and chia seeds
• Salmon lox and cream cheese on a whole-grain bagel
• A smoothie with protein powder
• Whole-grain toast with almond butter
• Tofu scramble

Sources:

Cuts to processed meat intake bring a range of health benefits — Eureka Alert

Estimated effects of reductions in processed meat consumption and unprocessed red meat consumption on occurrences of type 2 diabetes, cardiovascular disease, colorectal cancer, and mortality in the USA: a microsimulation study — The Lancet Planetary Health

Too much red meat and too few vegetables may increase your body’s biological age — Medical Express