Your parents may have told you that you'll grow up big and strong by eating your meat, but now that you're making your own meals and watching your health, you may wonder if eating meat is necessary. In the Western diet, meat takes main stage on the plate, but in other cultures, it is only a minor player --- or not present at all. Consider whether a meat-free diet is for you.
Protein
Meat is a primary source of protein for many people, and you may worry that, without meat, you won't get enough protein in your diet. The downside of eating meat for protein is that it also comes with a serving of fat --- even if you select lean meats like chicken and fish. This boosts the overall calorie count. In fact, when you compare the nutrient contents of foods on a per-calorie basis, you'll find that green vegetables like spinach, romaine lettuce and kale all have a higher percentage of protein than a sirloin steak, according to Dr. Joel Fuhrman's Disease Proof website. Non-meat sources of protein include legumes, whole grains and eggs and milk for those who are not strict vegetarians.
Other Nutritional Elements
Iron is an essential element that people can get from eating meat. It is also present in dried beans, leafy green vegetables and whole-grain foods. Companies also sometimes fortify cereal or milk products with iron. Omega-3 fatty acids are plentiful in fish, and zinc is plentiful in meat as well, but there are also vegetarian sources of these foods. You'll find your omega-3 fatty acids in flax seeds or flax oil and zinc in whole grains and soy products.
Cultural Factors
In many families, meat is an important part of the meal; so while meat may not be a physical necessity, you may find that you have a lot of cultural pressure to eat meat. If you decide that you want to stop eating meat, you may have a hard time at family occasions like Thanksgiving or when eating out at restaurants.
Meat and Cancer
Meat may actually have a negative effect on the human diet. The Cancer Project reports that there is some evidence that suggests that populations that have a diet that's higher in meat also have higher incidences of cancer. For example, a Harvard study showed that those who eat meat are three times as likely to get colon cancer than non-meat eaters.
Vitamin B-12
Vitamin B-12 is necessary, but only present in animal products. If you eat meat, you won't have to worry about getting enough vitamin B-12. You can also get vitamin B-12 if you are a vegetarian who eats dairy or eggs. However, strict vegetarians --- vegans --- can have a deficiency of vitamin B-12 and should supplement with vitamins.
Member Comments