A recent study published in BMC Medicine, conducted by Oxford University, has raised a red flag on the long-term risks of eating non-vegetarian food items — more specifically daily consumption of red and processed meat.
Using data from tens of thousands of participants, the researchers discovered what regular meat consumption does to a human being, including digestive problems, decreased longevity, chronic illness, antibiotic resistance, hormone imbalance, increased cancer risk, cardiovascular disease, obesity, and Type 2 diabetes.
These results corroborate epidemiological findings from more than 40 years demonstrating that high intakes of red and processed meats are linked to higher risks of cardiovascular disease, colorectal cancer, type 2 diabetes, and total and cause-specific mortality.
Also read | 12 best plant-based protein-rich foods for vegetarians and vegans
Dr Maya Sharma, a Mumbai-based nutritional epidemiologist, suggests the following healthy alternatives for overall wellness.
- Fish and poultry: Heart-friendly, leaner proteins
It contains high-quality protein with far less saturated fat and therefore is a great substitute for processed meats. Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids that promote heart health, reduce inflammation, and improve brain function. Fish and poultry also cause less carcinogenic forces at lower points of heat. Eating fish two to three times a week may also reduce your risk of heart disease and stroke.
- Legumes and Beans: Fibre-rich powerhouses
Legumes and beans are plant-based-protein superstars. Lentils, chickpeas, black beans, kidney beans and so many more not only give you protein but are also packed with soluble and insoluble fibres that support your gut health, stabilise blood sugar levels and keep you fuller for longer.
In addition to improving gut health, eating more legumes also contributes to a healthier microbiome which has also been linked to improved immunity and mood regulation. Being cholesterol-free and low in fat by nature, they are a wise choice for heart health.
Also read | 7 high-protein foods every vegetarian can add to their diet to lose weight
- Tofu, tempeh and plant-proteins: All the essentials, minus the cholesterol
The high protein content of tofu, tempeh, and other soy-based products is what makes them such great meat substitutes. Soy foods contain all nine essential amino acids necessary for muscle repair, immune function, and general well-being, making them complete proteins. They have no cholesterol; they have far less saturated fat than animal proteins, and they reduce the risk of cardiovascular diseases. Because it is fermented, tempeh also provides probiotics, which are vital for gut health.
- Nuts and seeds: Tiny solutions to protect your heart
They are rich in heart-friendly monounsaturated and polyunsaturated fat. Plant-based omega 3 fatty acids found in nuts, seeds, walnuts, flaxseeds help in reducing inflammation and reduce risk of heart disease.
Nuts and seeds contain fibre that promotes digestion and controls the level of sugar in blood. Roasting them on low heat (with no added oil or salt) preserves nutrients and improves taste.
- Healthy fats, as well as whole grains and dairy (or fortified alternatives)
Whole grains, like brown rice, quinoa, oats, and whole wheat bread, give complex starches, which gives continuous energy as opposed to a quick spike in glucose. High fibre in them aids in digestion, helps you remain in shape, and reduces the risk of type 2 diabetes and heart diseases. They are also a good source of B vitamins, magnesium, and iron — important vitamins and minerals necessary for metabolism and red blood cell formation.
Substituting such foods — for example, exchanging just one serving of red meat each day with fish, legumes, or nuts — can lower mortality risk between 7 and 19 percent, and decrease diabetes and heart disease.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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