Shift Toward More Vegetarian Protein, But if You Choose to Eat Beef, Make it a “Condimeat”

Although there is some controversy about meat and health, most studies show increased heart and cancer risks with increased consumption.

And processed meat appears to pose an even higher risk. These include: sausage, hot dogs, and bacon. Why is processed meat more harmful? Likely culprits are increased salt, along with preservatives including nitrites.

It has become increasingly clear that shifting to a more plant-sourced diet is important for both personal and planetary health.

In considering this change, many express concern that plant-sourced foods may not supply adequate protein. The fact is that many plant-sourced foods are rich sources of high-quality protein, including beans, whole grains, and nuts. And given daily intake of a wide variety of whole, plant-sourced foods, you can be assured of consuming all of the essential building blocks of protein needed for optimal health.

But simply eliminating meat from your diet isn’t the sole answer.

What you replace the meat with is equally important. A vegetarian or vegan diet can mean nachos and cola, or a diet rich in beans, nuts, whole grains, veggies and fruit. And replacing meat meals with healthy preparations of many fish (like wild-caught salmon) is also a positive health move.

Beyond the health aspects, it’s worth thinking about how meat consumption impacts the welfare of animals and our planet. Did you know that as many greenhouse gases are “discharged” from cattle held in industrial lots as are created from the entire world’s transportation fuel?

So, if you choose to eat meat, ruminate on the idea of eating grass-fed which has a better profile of fats including a higher content of omega-3’s.  Most importantly, keep the portions small. Think about beef not as an entree, but as an ingredient to be used sparingly, best mixed with beans and greens.

On your way to minimizing or eliminating meat from your diet, cut down on your portion size and consider beef as a condiment or, more to the point, “condimeat.”

References:

Dietary Protein in Vegetarian Diets

Lancet Commission on Healthy Diets from Sustainable Food Systems