As part of the annual CKNW Health Series, this week we are taking a look at healthy eating habits.
All week we will be speaking with certified naturopathic physician Dr. Allana Polo about ways to improve your diet.
Today’s topic: how to reduce your meat intake.
People say one of the best ways to improve your overall health is to reduce the amount of meat that you eat. For a lot of people, that is difficult. But is that even true? Do we eat too much meat?
Dr. Polo says the short answer is… not necessarily.
“It’s not that we’re necessarily eating too much meat; it’s the quality of meat that we’re eating. So it’s too much red meat that we’re eating. It’s saturated fat, and it’s also now pumped full of hormones and chemicals, and growth factors that we weren’t eating years ago. So I think the quality of the meat has changed, and I do think the studies that are coming out are showing the importance of a plant-based diet for longevity and health and heart disease and obesity…high cholesterol and diabetes,” she says.
She says there needs to be a balance between quality and quantity; even if you’re eating free-range, organic meats, there should be some limits.
LISTEN: CKNW Health Series – How to Reduce Your Meat Intake
“I think we are just open to consuming animal proteins more than we need to, and we’re neglecting beans and lentils and nuts and seeds… all of these foods that hold such a powerful nutrient pack. We’re just not eating them. I think it’s more about potentially substituting some of your meat, and going to a more plant-base within that meal, just for other health benefits.”
Dr. Polo says there’s also more fibre in many plant-based products, and many have ample protein too.
Another way that meat can impact our bodies is through digestion. Dr. Polo says for a lot of people, it’s tough to break down.
Breaking down meat can be tough on the body
“It’s full of all of these amino acids that our body does take some time to digest. Meat’s also really inflammatory. Red meat is really high in something called arachidonic acid. People who have inflammatory conditions in their body, or joint pain, or arthritis… any inflammatory concerns, red meat can exacerbate those concerns. Same with eggs, same with dairy. A lot of these proteins from animals, although they’re great for us, and they’re high in amino acids, they can exacerbate inflammatory processes,” she says.
Considering going vegetarian? Dr. Polo is all for it, but reminds you to be mindful of what you use to replace meat in your diet.
Where to begin: helpful tips
“I often call vegetarians “carbitarians,” because they just replace their meat with carbs: pasta, potatoes and rice. And that’s not the goal either. I think you can limit your meat, and you can do it smartly, where you’re hoping to get protein from other protein rich plant-based sources.”
At the end of the day, reducing your meat intake means lowering cholesterol, heart disease, and getting a richer vitamin nutrient profile.
Dr. Polo has a few suggestions on how to get started.
“Beans, lentils, pulses, those are really great. Quinoa is one of the carbs that are actually okay, because it is actually a complete protein, so quinoa would not be bad with some beans. Soy, so you can do veggie patties or veggie protein if you wanted to, once in a while. Protein powders are not bad if you want to do a smoothie in the morning; nuts and seeds, too,” she says.