Jeffrey Salazar
Doctors may recommend cutting meat out of your diet for a variety of reasons. Research has shown that eating meat, especially red and processed meats, is linked to an increased risk of colorectal and other cancers, heart disease, and type 2 diabetes. Meat is high in saturated fat, which can lead to ongoing inflammation and raise your chances of getting cancer and other diseases. Additionally, meat production requires more resources, leads to more greenhouse gas emissions, and contributes to deforestation and pollution. A plant-based diet, on the other hand, is naturally anti-inflammatory, high in fiber, and associated with a reduced risk of heart disease and improved insulin resistance. While it may be challenging to cut out meat, doing so can lead to weight loss and improved heart health.
Why would a doctor cut out meat from your diet?
| Characteristics | Values |
|---|---|
| Weight Loss | Research shows that people who cut meat out of their diets lost around 10 lbs on average without monitoring their calorie intake or increasing the amount they exercised. |
| Lower Risk of Bowel Cancer | Eating just 50g of processed meat per day increases the risk of bowel cancer by 18%. |
| Lower Risk of Heart Disease | Red meat is linked to heart disease due to the presence of carnitine, a nutrient that sets off gut microbe reactions. |
| Improved Gut Health | A plant-based diet helps boost healthy gut bacteria and lowers inflammation and the risk of inflammatory diseases. |
| More Energy | A diet without meat may result in higher energy levels as it eliminates high-fat, high-complexity foods that slow the body down during digestion. |
| Environmental Impact | Meat production has a significant climate impact and cutting meat consumption can lower carbon and other greenhouse emissions, as well as conserve water. |
| Nutritional Concerns | A meat-free diet may result in lower intake of calcium, iron, vitamin B12, vitamin D, omega-3s, and other important vitamins and minerals. |
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What You'll Learn
Lower risk of heart disease, cancer, diabetes, and premature death
Doctors may recommend cutting meat out of your diet to lower the risk of heart disease, cancer, diabetes, and premature death.
Meat consumption has been linked to an increased risk of heart disease. A study by the Lerner Research Institute in the US found that carnitine, a nutrient found in meat, triggers gut microbe reactions that contribute to the development of heart disease. Additionally, a report in the July 2024 issue of Lancet Planetary Health suggested that rates of cardiovascular disease would decrease significantly if people reduced their consumption of red and processed meat.
According to the World Health Organization, processed meat is carcinogenic, and red meat is "probably" carcinogenic. Research has shown that eating just 50g of processed meat per day increases the risk of bowel cancer by 18%. Cutting out meat can help reduce this risk, especially for those with a strong family history or genetic predisposition to colorectal cancer.
A diet high in red and processed meat has been associated with an increased risk of type 2 diabetes. Substituting meat with plant-based alternatives has been shown to reduce this risk, particularly in men. A study of Finnish adults found that even minor shifts towards plant-based diets lowered the risk of type 2 diabetes.
Consuming red meat has been linked to a higher risk of premature death. A Harvard study found that each additional daily serving of red meat increased the risk of death by 13%, and this risk rose to 20% if the meat was processed. Substituting meat with healthier protein sources, such as fish, poultry, nuts, legumes, low-fat dairy, and whole grains, can provide a substantial mortality benefit.
In addition to the health benefits, cutting out meat can also lead to weight loss. A study by George Washington University School of Medicine found that participants who eliminated meat from their diets lost an average of 10 pounds without monitoring their calorie intake or increasing their exercise routine.
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Weight loss
There are several reasons why a meat-free diet may aid weight loss. Firstly, meat is calorie-dense, so replacing it with fibre-rich plant foods means you are consuming more food but with fewer calories. A meat-free diet is also likely to be high in dietary fibre, which feeds the beneficial bacteria in your gut that produce compounds with anti-inflammatory and immune-supporting roles in the body. This can lower inflammation and your risk of inflammatory diseases.
Research has also shown that a vegetarian diet can improve your metabolism by reducing muscle fat, which can also lead to a lower number on the scale. A meat-free diet may also reduce your cravings for sweets, as it improves the health of your gut bacteria, which can influence food cravings.
However, it is important to note that the benefits of a meat-free diet depend on what other foods you eat. Simply swapping meat for high quantities of ultra-processed foods like vegan frozen pasta dishes, sugary snacks, or some ultra-processed substitutes can be just as detrimental to your health.
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Lower cholesterol and saturated fat intake
Meat is often cut out of diets to reduce cholesterol and saturated fat intake. Meat contains saturated fatty acids, which cause an increase in low-density lipoprotein-cholesterol (LDL cholesterol). This is the "bad" cholesterol that collects in the blood vessels, where it can cause blockages and increase the risk of heart disease and other chronic illnesses, such as colon cancer.
Red meat, in particular, is linked to heart disease. A study by the Lerner Research Institute in the US found that carnitine, a nutrient found in red meat, triggers gut microbe reactions that contribute to the development of heart disease. Additionally, chemicals produced by gut microbes after consuming red meat have been associated with a higher risk of heart disease.
By cutting out meat, individuals can significantly lower their LDL cholesterol levels. A study conducted by the University of Nottingham found that reducing red meat intake led to an average drop in LDL cholesterol of approximately 10%, with men experiencing the most significant change. This reduction in LDL cholesterol can help mitigate the risk of heart attacks and other cardiovascular issues.
To lower cholesterol and saturated fat intake, individuals can opt for lean meats, such as skinless chicken or turkey breast, or choose meat alternatives like fish, lentils, beans, tempeh, and tofu. These alternatives are lower in saturated fat and provide protein without sacrificing flavour or texture.
In addition to the health benefits, reducing meat consumption can also contribute to weight loss. A study by George Washington University School of Medicine found that participants who eliminated meat from their diets lost an average of 10 pounds without monitoring their calorie intake or increasing their physical activity.
Overall, cutting out meat can be an effective strategy to lower cholesterol and saturated fat intake, reduce the risk of cardiovascular issues, and promote weight loss. However, it is important to ensure that a plant-based diet includes a wide variety of fruits, vegetables, pulses, and whole grains to obtain sufficient nutrients.
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Improved gut health
Doctors may recommend cutting meat out of a patient's diet due to the growing awareness of the need to reduce animal foods in diets. This is supported by research that shows the benefits of a plant-based diet.
A healthy gut reflects long-term diet choices that include more vegetables, fruits, legumes, and whole grains, and less red meat and animal fats. A diet rich in fruits, vegetables, legumes, and whole grains, and low in red meat, can help keep the gut microbiota healthy.
The trillions of bacteria living in our guts are influenced by our diet. A diet high in meat, dairy, and eggs can alter the gut bacteria within a few days. The abundance and variety of bacteria species shift within a day of food hitting the gut, and the bacteria start to change their behaviour after three days. One type of bacteria that thrives under a meat-rich diet has been linked to inflammation and intestinal diseases in mice.
High levels of trimethylamine N-oxide (TMAO), a byproduct of gut bacteria, are associated with an increased risk of heart attack and stroke. Long-term vegans and vegetarians do not convert L-carnitine and choline to TMAO at the same rate as omnivores. Heavy meat-eaters have a different mix of gut bacteria than those who eat little or no meat. A 2023 review of 11 studies involving 4,302,554 people also highlighted an association between meat intake and the risk of inflammatory bowel disease (IBD). For every additional 100 grams of meat consumed daily, people had a 38% higher risk of IBD.
The gut bacteria of those who eat a lot of meat and dairy also tend to love bile, which helps the stomach digest fats. This can cause an overabundance of Bilophila, which has been linked to inflammation and colitis in mice.
A plant-based diet can lead to a healthier mix of bacteria in the gut within a week, which reverts back as soon as a person returns to their regular diet. A rich variety of bacterial genes is associated with health, while lower bacterial richness is associated with obesity, type 2 diabetes, inflammation, and dyslipidemia.
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Reduced risk of future pandemics
The World Health Organisation has classified processed meat as carcinogenic, and red meat as "probably" carcinogenic. Research shows that eating lots of processed food and refined grains can negatively affect gut health. However, a plant-based diet helps boost healthy gut bacteria, and fibre-rich foods trigger the growth of good bacteria, which lower inflammation and the risk of inflammatory diseases.
A study by the Lerner Research Institute in the US showed that carnitine, a nutrient found in red meat, triggers gut microbe reactions that contribute to the development of heart disease. Another study by the Stanford Twin Study found that Bilophila wadsworthia, a gut bacterium that breaks down specific proteins in animal products and has been linked to inflammation, declined in the twins who went vegan.
Scientists are also investigating the potential benefits of fibre-fermenting bacteria and the possibly harmful effects of meat-processing bacteria. The link between meat and harmful bacteria growth in the gut could be a significant factor in reducing the risk of future pandemics.
In addition to the health benefits, a meatless diet is also better for the environment. It lowers carbon and other greenhouse emissions, and it takes more land and water to raise livestock than to grow food.
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Frequently asked questions
Research has shown that eating red meat is linked to an increased risk of colorectal and other cancers. Processed meats such as bacon, deli meat, and hot dogs, have also been classified as carcinogenic by the World Health Organization.
Other types of meat, such as poultry, are lower in saturated fat and may be recommended in moderation. However, animal-based (heme) iron and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, and impair insulin function, increasing the risk of Type 2 diabetes.
Plant-based diets are naturally anti-inflammatory and are associated with a reduced risk of heart disease, improved insulin resistance, and weight loss. They are also better for the environment, as meat production leads to more greenhouse gas emissions and contributes to deforestation and pollution.
It may be important to supplement your diet with nutrients that are scarce in plant-based foods, such as vitamin B12, vitamin D, iron, zinc, calcium, and omega-3 fatty acids.
