Risks and replacements of red meat
One of the most often repeated reasons people tell me they could never go vegetarian is because they love the taste of meat too much.
After growing up on the Oregon coast - consuming seafood like it was growing out of style - and eating venison year round, I salute this argument, but no longer find it valid. Once you stop eating meat, you stop craving it and instead start craving vegetarian food.
There's something about red meat that raises hair on the back of our necks. It could be because every other minute the argument changes on whether or not it's good for us (pro and con); it could be the frequent E. coli outbreaks that would sooner have me craving starvation than ground beef. Some resources go as far as stating those who eat red meat are likely to have other unhealthy habits. Whether you choose to eliminate red meat entirely, or to simply scale back, it's important to recap why.
Health
In Jane Brody's New York Times article, "Paying a Price for Loving Red Meat," she discusses an extensive decade-long study by the National Cancer Institute, which reported the following health risks come into play for those who eat red meat:
- Increased mortality risk
The increase in mortality risk tied to the higher levels of meat consumption was described as “modest,” ranging from about 20 percent to nearly 40 percent. But the number of excess deaths that could be attributed to high meat consumption is quite large given the size of the American population.
...the deaths of one million men and perhaps half a million women could be prevented just by eating less red and processed meats, according to estimates prepared by Dr. Barry Popkin, who wrote an editorial accompanying the report.
- Cholesterol / High Blood Pressure / Heart Disease
Produced by the liver, we consume cholesterol primarily through meat and dairy products. Naturally the more animal products we consume, the higher our cholesterol levels will be. And it's no secret that high cholesterol levels can lead to heart disease.
Over on City Brights, a San Francisco Chronicle blog, Dr. Toni Brayer has a nice and practical list of ways everyone can lower their cholesterol.
- Cancer
In particular, Brody mentions that when red meat is cooked, especially grilled or broiled at high temperatures, carcinogens can form on the surface of the meat. Meanwhile, processed meats like sausages and salami contain substances known as nitrosamines, which have been linked to cancer.
Discussing the same study, Rob Stein's Washington Post article, "Daily Red Meat Raises Chances of Dying Early," adds:
Red meat is also high in saturated fat, which has been associated with breast and colorectal cancer; and meat is high in iron, also believed to promote cancer.
In the event you're hooked on red meat, here are some common replacements:
- Tofu (probably the most versitle of all, since it can be made in so many ways -- fried, strips, balls)
- Vegetarian burgers
- Eggplant
- Fried tempeh
- Falafel balls
- Textured vegetable proteins
- Lentil loaf
- Tempeh sloppy joes
Did I forget any? What are your favorite red meat replacements?
