With rising concerns over health, climate change, and animal welfare, many people are reconsidering their meat consumption habits. But with so many conflicting opinions, it can be challenging to decide which meats are best to cut back on or eliminate entirely.
Should I stop eating red meat?
Red meat, particularly beef and lamb, has come under scrutiny for potential health risks as well as its large environmental footprint. Here are some quick pros and cons of continuing to eat red meat:
Pros:
- Good source of protein, vitamins like B12, iron, and zinc
- Linked to strength gains and muscle growth when combined with strength training
- Important part of many cultural cuisines and traditions
Cons:
- Linked to increased risk of heart disease, stroke, diabetes, and cancer in some studies
- Higher in saturated fat than poultry, fish, and plant proteins
- Requires more land, water, and energy to produce than other protein sources
- Major contributor to agricultural greenhouse gas emissions
The evidence on health risks of red meat is still unclear – moderate intake as part of a balanced diet is unlikely to pose problems for most people. But reducing red meat intake can benefit the environment. Replacing some red meat with poultry, fish, legumes, or veggie proteins a few days a week can be a good compromise.
Guidelines for red meat intake
Here are some general guidelines on red meat intake from major health organizations:
| Organization | Recommendation |
|---|---|
| American Heart Association | No more than 6 oz cooked lean red meat per day and minimize processed red meats |
| World Cancer Research Fund | Limit red meat to 3 portions per week (18 oz) and avoid processed meats |
| Harvard Health | No more than a 3-4 oz serving a few times a week |
Should I eliminate bacon and other processed meat?
Processed meats like bacon, sausage, salami, and hot dogs contain chemical preservatives like nitrites that may be carcinogenic. The WHO has classified processed meat as a Group 1 carcinogen (highest risk).
Quick pros and cons of processed meat:
Pros:
- Convenient and affordable source of protein
- Adds flavor to other dishes and meals
- Traditional part of many cuisines
Cons:
- Strongly linked to increased risk of colorectal cancer and other health risks
- Higher in saturated fat and sodium than unprocessed red meat
- Contains chemical preservatives like nitrites
The overall health risks of regularly consuming even small amounts of processed meat are significant. Eliminating processed meat as much as possible will lower risk of cancer and other diseases.
Healthier substitutes for processed meat
For sandwiches, tacos, pizza toppings, and other uses, try these healthier replacements for processed meats:
| Instead of | Try |
|---|---|
| Bacon | Turkey bacon, smoked salmon, avocado |
| Sausage | Chicken or turkey sausage, soy-based veggie sausage |
| Deli meats | Lean roast beef, ham, or turkey |
| Pepperoni | Turkey pepperoni, bell peppers, mushrooms |
| Hot dogs | Veggie dogs, grilled chicken sausages |
Should I stop eating poultry?
Poultry like chicken and turkey has fewer health concerns compared to red meat but does have some environmental and animal welfare issues. Here is a quick overview of the pros and cons:
Pros:
- Lean source of protein without much saturated fat
- Lower price point than beef, pork, and fish
- Versatile meat for many types of cuisine
- Lower carbon footprint than red meat
Cons:
- Risk of foodborne illness like salmonella
- Can contain traces of antibiotics, hormones
- Inhumane conditions on factory farms
- Linked to higher risk of cardiovascular disease in some studies
Chicken and turkey are likely fine in moderation as part of a balanced diet. Opting for free-range, organic, hormone-free poultry when possible can minimize potential downsides. Limiting portion sizes to 3-4 oz can also reduce health risks.
Tips for eating poultry responsibly
To enjoy poultry more responsibly, consider these tips:
| Tip | Benefit |
|---|---|
| Choose free-range or pasture-raised poultry | More humane conditions for animals |
| Look for organic and hormone-free labels | Avoids hormones, antibiotics, GMOs |
| Vary your protein sources | Reduces overconsumption and diversifies diet |
| Use whole chicken, rotisserie | Avoids processed products higher in sodium |
Should I eliminate fish and seafood from my diet?
Fish and seafood are excellent sources of lean protein and heart-healthy omega-3 fatty acids. But some key considerations for seafood sustainability include:
Pros of eating fish and seafood:
- Rich in omega-3 fatty acids that promote heart and brain health
- Contain micronutrients like vitamin D, iodine, selenium
- Lean source of protein without much saturated fat
- Offer variety to diet and many culinary options
Potential cons:
- Overfishing threatens many wild fish populations
- Farmed fish may have antibiotics, toxins, parasites
- Large predator fish accumulate mercury and other pollutants
Eating a diversity of responsibly sourced fish is ideal. Choosing Seafood Watch recommended products helps protect wild fisheries. Limiting large, predatory fish controls mercury exposure.
Guidelines for eating fish sustainability
These tips can help balance the health benefits of fish with sustainability:
| Tip | Reason |
|---|---|
| Choose smaller fish species like sardines, anchovies, herring | Abundant populations, lower mercury |
| Look for Wild Caught, MSC or Seafood Watch recommended | Indicates responsibly managed fisheries |
| Limit large predator fish like tuna, swordfish | Higher mercury levels |
| Ask how it was caught if eating out | Avoid endangered fisheries |
Should I stop eating pork products?
Here is a quick summary of the pros and cons on pork to help decide if it fits into a healthy, sustainable diet:
Pros:
- Rich source of thiamin, protein, vitamins B6, niacin, and minerals
- Versatile meat for many dishes like pork tenderloin, chops, roasts
- Lower greenhouse gas emissions than lamb or beef
Cons:
- Higher in saturated fat than chicken or fish
- Can harbor pathogens like trichinella
- Modern pork production creates massive quantities of manure and methane
- Sentient animals with complex social structures
Enjoying pork in moderation, especially lean cuts, is likely fine healthwise. But reducing pork intake, or sourcing it from ethical producers, benefits the environment and animal welfare.
Healthy pork options
These types of pork can fit into a healthy diet in moderation:
| Cut | Benefits |
|---|---|
| Pork tenderloin | Extremely lean cut |
| Boneless pork chops | Lean when trimmed of fat |
| Ham, Canadian bacon | Lean options available |
| Ground pork | Use 93% lean or higher |
Should I eliminate meat from my diet completely?
Here is a quick rundown of pros and cons for going completely vegetarian or vegan by eliminating meat:
Pros:
- Reduces risk of chronic illnesses like heart disease, diabetes, and cancer
- Dramatically reduces carbon footprint and environmental impact
- No contribution to animal suffering or antibiotic resistance
- Emphasis on abundant plant foods provides fiber, nutrients
Cons:
- Need to ensure adequate intake of iron, zinc, vitamin B12, omega-3s, and protein
- Social challenges around meals, dining out, traveling
- Requires learning new recipes and meal planning strategies
Going completely plant-based offers significant health and sustainability benefits, but also requires effort to meet nutrition needs. An achievable first step is trying Meatless Mondays, then expanding to more plant-based meals from there.
Tips for vegetarians and vegans
If eliminating meat entirely, be mindful of the following nutrition tips:
| Nutrient | Plant-Based Sources |
|---|---|
| Protein | Beans, lentils, tofu, tempeh, edamame |
| Iron | Spinach, lentils, nuts and seeds |
| Zinc | Oats, beans, nuts and seeds |
| Vitamin B12 | Supplements, fortified foods |
| Omega-3s | Chia, walnuts, flax, algae supplements |
Conclusion
Deciding which meats to eliminate or reduce depends on an individual’s health goals, ethical concerns, and ability to maintain a balanced diet without them. While no one food must be avoided entirely, rethinking intake of processed meats, beef, and pork likely offers the greatest health and sustainability benefits for most people.
Moderating meat intake, choosing leaner options like poultry and fish, and replacing some animal proteins with plant proteins can support wellbeing for both people and the planet. Any steps to vary protein sources, reduce portion sizes, and select responsibly raised animal products will lead to meaningful progress.