Should You Eat Meat?

The debate surrounding meat consumption is as intense as ever. Yet, amongst the mix of opinions, what truly matters is understanding the scientific evidence and its implications for our health. 

Delving beyond mere aesthetics, we must study how our dietary habits impact our internal well-being, to protect us against chronic diseases.

Determining Your Protein Needs:

Before delving into the complexities of meat consumption, let's address a fundamental question:

How much protein do you actually need? 

Contrary to common misconceptions, it's not an arbitrary number but one rooted in individuality and scientific insight. As a general guideline, consider halving your ideal body weight to discover your daily protein requirement. For instance, if you weigh 170 lbs, your protein intake target would be 85 grams per day. This value serves as a baseline, acknowledging that individual variations and metabolic demands exist.

However, it's essential to note that excessive protein intake can potentially pose health risks. Irrespective of its source—be it plant-based, fish, or meat—protein should ideally constitute no more than 10-20% of your daily caloric intake. 

Striking a delicate balance is key, as excessive protein consumption has been linked to various health complications, including:

1. Cancer: Recent studies have shown the impact of protein consumption, particularly from animal sources, on cancer risk. A  study published in Cell Metabolism examined over 6,000 adults above the age of 50, revealing a startling correlation between high animal protein intake and mortality rates. Those adhering to high-protein diets, predominantly sourced from animals and red meat, exhibited a staggering 74% higher likelihood of premature death compared to their counterparts consuming low-protein diets. Intriguingly, the risk associated with animal protein consumption mirrored the elevated cancer risk observed in smokers—which shows the impact this can have when consumed in the wrong doses.
2. Cardiovascular Disease: The overconsumption of meat can significantly increase the risk of developing cardiovascular disease (CVD). Meat, especially red and processed varieties, is often high in saturated fats and cholesterol. When consumed excessively, these components can lead to the buildup of plaque in the arteries, a condition known as atherosclerosis. Over time, this buildup restricts blood flow to the heart, increasing the likelihood of heart attacks and strokes.
3. Digestive Disorders: Overconsumption of meat, especially red and processed meats, has been linked to an increased risk of digestive disorders such as colorectal cancer, diverticulitis, and inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis. The high intake of saturated fats and heme iron in meat can exacerbate inflammation in the gastrointestinal tract, potentially leading to the development or worsening of these conditions.
4. Obesity and Metabolic Syndrome: Diets rich in red and processed meats have been associated with weight gain, obesity, and metabolic syndrome. These meats are often high in calories, saturated fats, and cholesterol, which can contribute to an imbalance in lipid profiles and insulin resistance. Chronic consumption of meat products may disrupt metabolic processes, increasing the risk of developing type 2 diabetes, hypertension, and cardiovascular disease.
5. Kidney Disease: High protein diets, including those heavy in meat consumption, may put strain on the kidneys over time. The kidneys play a crucial role in filtering waste products from the blood, including the by-products of protein metabolism such as urea and ammonia. Excessive protein intake can increase the workload on the kidneys, potentially leading to kidney damage or dysfunction. Individuals with pre-existing kidney conditions may be particularly susceptible to the adverse effects of high meat consumption.

Environmental Impact: Beyond individual health concerns, excessive meat consumption poses significant environmental risks. The industrial production of meat, particularly beef, contributes to deforestation, greenhouse gas emissions, water pollution, and biodiversity loss. Large-scale livestock farming requires vast amounts of land, water, and feed resources, contributing to habitat destruction and ecological degradation. By reducing meat consumption, you can help reduce the environmental footprint and contribute to sustainable food systems.

Amid all the dietary advice out there, one thing is clear: there's no one-size-fits-all solution. We're all different, so it's important to choose our food wisely based on our own bodies and how they work. Some people might do well with more meat, while others might feel better eating mostly plants. Finding the right balance means being smart about how much meat we eat, treating it more like a side dish rather than the main event.

Our Perspective:

It's okay to include some meat and fish in your diet, especially fatty fish that are wild-caught and certain shellfish, as they don't seem to have the same links to heart disease or cancer.

For individuals that have the ectomorph/vata physique, incorporating a slightly higher intake of meat or protein could be beneficial, given their inherent propensity for a higher metabolism and breakdown processes. However, individuals with a pitta or kapha/endomorph body type may find that adhering to a plant-based diet is more suitable, considering their naturally higher muscle mass. This highlights the fact that there isn't a one-size-fits-all approach to nutrition. To find out your Dosha/Body type, check out our blog post here. 

If someone is a vata/ectomorph going vegan, they just need to be mindful of getting enough protein—it might require a little extra attention.

Targeting roughly 10-15% of your daily diet for protein is a good starting point. From there, you can decide how frequently you want to include meat in your meals. Our suggestion? Keep animal protein to once a day at most. When you do indulge, prioritise wild-caught fish for its health benefits. And if you're craving red meat, opt for grass-fed and grass-finished varieties for a healthier choice.

We're not here to push any strict rules; our goal is simply to encourage reflection on current habits.

Above all, our main focus is to support you in your journey toward a long and vibrant life.

That's what matters most.

Deciding whether to eat meat isn't just about what tastes good—it's a big decision that affects our health. By learning from reliable information and thinking carefully about what we eat, we can make better choices about food. Instead of just aiming to live a long time, let's aim for a life full of energy and health—a legacy we can be proud of.