Who doesn’t love meat? Aside from the tenderness and juiciness, it can also be one of our sources of protein. However, too much of it can worry you and your own body.

A healthy and balanced diet should contain protein from various sources, including meat, fish, and eggs, and non-animal sources, such as beans and pulses. There is a high protein concentration in meats such as chicken, hog, lamb, and cattle. Iron, zinc, and other B vitamins may all be found in red meat. One of the most significant dietary sources of vitamin B12 is found in red meat.

In addition to being a significant source of protein, meat is also an excellent provider of vitamins and minerals. On the other hand, it is recommended to reduce the amount of red or processed meat you consume each day to 70g if you already consume more than 90g of the cooked weight of red or processed meat. Consuming excessive amounts of some types of meat that are rich in saturated fat might increase blood cholesterol levels. 

You may include meat consumption in a balanced diet by making better food choices. Aside from the effects of eating excessive meat, here are six (6) more reasons to reduce the amount of meat you consume daily.

It promotes healthy living generally and aids in the control of weight.

Most dietary patterns that exclude or only consume small quantities of meat have been linked, at least to some extent, with positive effects on one's health. The vegetarian diet, which does not include meat, and the vegan diet, which does not contain animal products, have been associated with a lower risk of cardiovascular disease and cancer.

Research shows that diets that are higher in plant-based foods and lower in animal-based foods are related to reduced insulin resistance and a decreased risk of type 2 diabetes. It is in comparison to diets that are higher in animal-based foods. On the other hand, it is essential to remember that many different diets that do not exclude meat consumption, such as paleo and low-carb diets, have also been shown to be helpful for weight reduction.

However, if you consume highly processed meals or heavy in added sugar, refined carbohydrates, or salt, the advantages of cutting out meat won't be the same as they would be otherwise. This is still the case even if the processed meals in question are derived from plants.

It may help lower the chance of developing heart disease.

Plant-based diets' impact on cardiovascular health is one of the topics that has received the most significant attention from researchers. Intake of saturated fat, primarily found in meat and animal products, has been linked to an increased risk of cardiovascular disease, according to research that has sparked some debate.

Eating a diet that is higher in plant-based foods and lower in meats that are rich in saturated fat may, as a consequence, be beneficial to one's heart health. Another factor that can make a difference is the kind of meat that you choose to include in your diet. Additionally, the salt content of processed meats is relatively high, which is another factor that may lead to the development of high blood pressure.

Even if you don't cut out meat, switching to thinner cuts, substituting part of your meat with fatty fish, avoiding processed meats, and increasing your intake of fiber-rich plant foods are all things that might be beneficial to your heart.

It could be beneficial to intestinal health.

Most vegetarian and vegan diets are high in dietary fiber due to the abundance of fruits, vegetables, legumes, whole grains, and other plant-based foods that are often included in such diets. Beneficial bacteria in your gut, which are responsible for producing chemicals with anti-inflammatory and immune-supporting activities in the body, are fed by fiber.

The bacteria in your gut may also be responsible for limiting the formation of some cancer cells, helping you maintain healthier body composition, and warding off type 2 diabetes. On the other hand, there is evidence from some studies to indicate that the lipids and proteins derived from animal sources may encourage the development of other less healthy gut bacteria, which may have a detrimental effect on metabolism and play a role in heart disease.

It could potentially reduce the risk of developing certain malignancies.

Restricting your consumption of particular meat may also help lower your chances of developing certain malignancies. Eating a diet heavy in processed meats and red meats, such as bacon, hot dogs, and other smoked or cured meats, has been linked to an increased risk of colorectal cancer.

It is unknown how certain foods contribute to the development of cancer. On the other hand, other experts have hypothesized that producing cancer-causing chemicals and saturated fat during meat processing at high temperatures could have a role. On the other hand, diets derived from plants have been shown to have a potential preventative impact on colorectal and other cancers.

Perhaps more beneficial to the health of the planet.

Consuming a diet that is higher in plant foods and lower in meat might potentially be beneficial for the health of the planet, in addition to the individual. Producing meat often uses more resources, results in higher emissions of greenhouse gases, and contributes to deforestation and pollution to a greater degree than producing fruits, vegetables, and other plant foods that are lightly processed.

It's possible that, after considering the effects of animal agriculture, it's likely that you've concluded that giving up meat is the only way to be environmentally responsible. However, shifting to a more flexitarian way of eating that still incorporates meat into your diet while cutting down on the amount of meat you consume might make a difference.

Consuming less meat is also good.

You do not have to completely abstain from meat to enjoy the health benefits of consuming less meat. Diets that are considered to be flexitarian entail cutting down on the use of animal products but do not completely exclude them. According to research, they are connected with health advantages that are comparable to those that are associated with eating habits that are vegan or vegetarian.

Finally, many advantages of adopting a plant-based diet are attributable not so much to the foods that are avoided as to the ones consumed. Increasing your intake of nutrient-dense plant foods and maintaining a diverse and well-balanced diet may have a more significant impact on your overall health than reducing or eliminating your consumption of meat.


  1. https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/#:~:text=A%20healthy%20balanced%20diet%20can,vitamin%20B12%20in%20the%20diet
  2. 6 Benefits of Not Eating Meat (or at Least Less of It) (healthline.com)