By Christopher Job
Meat is a good source of protein, which is one of the basic building blocks of the body. Proteins help to maintain the process of repair and reconstruction of bones, muscles and other tissues. They also form enzymes, which act as catalysts for the body’s chemical reactions. Some hormones, such as insulin, are also proteins.
Meat and milk are animal sources of protein, but higher quality protein can be obtained from plants. Protein from plant sources—such as soya milk, vegetables, lentils and nuts—is considered superior to protein from animal sources like meat, eggs and milk. Plant proteins are easier to digest, and many of these sources, such as nuts and salads, can be eaten raw. Raw foods generally contain higher levels of protein and other nutrients compared to cooked foods.
Research has shown that diets high in animal protein may accelerate the ageing process. This is partly because animal proteins, especially meat, tend to produce toxins and increase acidity within body tissues.
Soya milk is a high-protein food that is also highly nutritious, low in fat and high in fibre. It can be used on cereals, in milkshakes, and as a substitute for milk in various recipes. Raw nuts are another rich protein source and are highly nutritious—containing twice the protein content of meat. Legumes such as beans, peas and lentils are also excellent protein sources. Interestingly, the protein in potatoes is considered to be of higher quality than that in meat, eggs or milk.
Many people assume that meat must be good for the body simply because it is widely consumed. However, research shows that meat can actually reduce overall health and fitness levels, as well as accelerating the ageing process.
Although humans can eat both plant and animal products, our teeth, jaws and digestive systems are better suited to a predominantly plant-based diet.
Nutritionally, meat is unbalanced. It contains excess protein but is virtually devoid of complex carbohydrates, fibre, calcium and certain vitamins. Moreover, since animals obtain their nutrients from plants, eating meat effectively provides us with ‘second-hand’ nutrition, which tends to be lower in both quantity and quality.
Numerous studies have confirmed that regular meat consumption can reduce physical fitness. Reducing meat intake often leads to weight loss, as plant-based foods are typically more nutritious and filling, resulting in smaller portions being eaten.
In addition, preserving meat to improve its appearance and shelf life involves the use of various chemicals. Some of these additives may be addictive, making people crave meat. In reality, without these chemicals, meat would quickly decay and develop an unbearable odour. Essentially, consumers may be eating a decomposing animal product along with harmful preservatives.
Animals can also carry diseases that may be passed on through meat consumption. For instance, at least, 26 diseases have been linked to poultry. Meat has been found to contain worms and even cancerous tumours. Cooking does not always destroy such parasites, and even when tumours are removed, harmful substances may remain in the meat.
It is advisable to reduce meat consumption, particularly as one grows older. It is healthier to substitute some meat dishes with fish, eggs and other non-meat protein sources.
High consumption of unprocessed red meat has been associated with an increased risk of ischaemic heart disease, pneumonia, diabetes, diverticular disease and colon polyps. However, higher intake of unprocessed red meat has also been linked to a reduced risk of iron-deficiency anaemia. Similarly, high consumption of poultry has been associated with a higher risk of gastroesophageal reflux disease, diverticular disease, gastritis, duodenitis, gallbladder disease and diabetes, but also a lower risk of iron-deficiency anaemia.
Limiting meat intake offers several benefits, including weight loss and improved gut health. Reducing meat consumption has been consistently linked to better overall health and a lower risk of certain diseases.
While meat provides some nutrients that are less abundant in plant foods, it is not essential for human health or survival. With careful planning and appropriate supplementation, a plant-based diet can meet all nutritional needs. Good alternatives include beans, pulses, eggs and other plant-based protein sources. Pulses, in particular, are vital for those who do not consume meat, fish or dairy.
A vegetarian diet—centred around fruits, vegetables, nuts, legumes and whole grains—can reduce the risk of major diseases and may even promote longevity. Some research suggests that a vegan diet could reduce biological age more effectively than an omnivorous diet.
