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Why It's Beneficial to Limit Meat Consumption
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1. The nutritional value of diverse meat varieties
The three most popular types of meat consumed in Poland are pork, beef, and poultry. Other varieties such as lamb, lamb, and rabbit meat are significantly less common on Polish tables. According to statistical data, meat consumption declined in 2019 by 2.3%. It is anticipated that annual meat consumption will gradually decrease year by year. This may be due to the increasing availability of replacements for animal products. Nevertheless, meat plays a significant role in human nutrition due to its content of many essential nutrients required for the proper functioning of the body, such as protein, iron, zinc, selenium, and B-group vitamins. However, it is important to note that meat is almost at the top of the food pyramid and should not be consumed in excessive amounts.2. Fresh pig meat or chilled
Pork is the most frequently consumed type of meat by Poles. According to data from the Statistical Office, in 2019 the average per capita consumption of meat was 62.4 kg, with more than half consisting of pork. Poles consume more pork than the inhabitants of the European Union. The main reason for choosing this type of meat is its price. Pork is a better source of iron and vitamins of the B group than poultry meat, which contains significantly less.3. This is beef
When compared to the inhabitants of the European Union, Poles consume less beef mainly due to the costs. The amount of iron and B vitamins in beef is higher than in pork or poultry, which is why people with anemia should choose this type of meat. Beef is a source of CLA (conjugated linoleic acid), which has anti-inflammatory, anti-mutagenic effects, inhibits the development of osteoporosis, and counteracts atherosclerosis. Additionally, beef, like other types of meat, contains coenzyme Q10, which has positive effects on many diseases, including atherosclerosis, Parkinson's disease, and hypertension, and additionally boosts the immune system.4. It's a swine
In 2019, poultry intake was 18.4 kg per individual, with chicken meat being the most frequently chosen. Chicken is a type of lean meat, containing a high amount of protein and a small quantity of fat (of course, skinless). It's worth noting that, apart from biologically active substances like CLA acid or coenzyme Q10, there are also components that have an unfavorable impact on health.5. The effects of meat consumption on human health
Protein consumption varies according to age, sex, physical condition or physical activity, but on average it is 0.81 g/kg of body weight/day. Meat also has its advantages. It contains full-fledged protein, containing all the necessary exogenous amino acids that the human body is unable to produce on its own. Protein demand varies depending on age, gender, physical state, or physical exercise. Meat contains the most protein and contains the most protein, which contains all the necessary exogenous amino acids that the human body cannot produce on its own. The risk of processing fatty acids depends on the meat and meat products and is not related to the consumption of meat.6. The influence of meat consumption on the natural environment
Global meat production has quadrupled over the last 50 years. The most significant change has occurred in Asia, with meat consumption increasing by 416%. The second-largest continent is Europe, where meat consumption has risen by 56%. Increased livestock farming poses numerous environmental risks, including excessive greenhouse gas emissions into the atmosphere, degradation of ecosystem diversity due to soil and water pollution, and the challenge of managing animal waste. However, less water is consumed in animal farming than in crop cultivation. The production of beef results in 100 times more greenhouse gas emissions than plant cultivation. Reducing meat and dairy consumption would help combat climate change and enable more people to be fed worldwide. This does not mean everyone needs to become a vegetarian or vegan. Merely reducing the consumption of animal products has a positive impact on the environment.7. Are we truly forgoing meat to replace it?
It is undeniable that meat, consumed in appropriate quantities, provides the body with the required proteins, iron, zinc, and B-vitamins (particularly vitamin B12 and cobalamin). However, it is possible that reducing meat consumption or removing meat from the daily diet can lead to nutritional deficiencies and serious health consequences (e.g., vitamin B12 deficiency can be a cause of megaloblastic anemia). Consequently, it is important to know the plant substitutes that contain essential nutrients for the body and consume them in sufficient quantities to meet the nutrient needs of the body. Plant-based substitutes for meat include, among others: lentils (red, green, brown), chickpeas, beans (white, red, black), soy, peas, green peas, chickpeas, tofu and tempeh (soy products), vegan protein supplements, whole grain products, rice grass, amaranth, buckwheat, lupine, chia seeds, spirulina, chlorella, nuts, seeds, and kernels. Substitutes for meat that provide valuable protein are also eggs, milk, and dairy products, but depending on the type of meat-free diet, the mentioned products may be consumed (e.g., in a lacto-ovo-vegetarian diet) or completely excluded (e.g., in a vegan diet). Combining legumes with wheat products enables the supply of all necessary amino acids to the body (e.g., wheat pasta should be served with vegetable sauce and lentils). Sources of iron such as buckwheat, legumes, and whole grain bread should be combined with products containing vitamin C, e.g., bell pepper, sauerkraut, tomato, as vitamin C increases the absorption of this element.8. Advantages of a meat-free diet
A balanced vegetarian diet contributes to an enhancement of the quality of life. Vegetarians are less likely to suffer from obesity and overweight, have normal blood pressure, and low total and LDL cholesterol levels. Limiting or discontinuing meat consumption decreases the risk of developing type 2 diabetes, cardiovascular diseases, and certain cancers. This effect is due to the smaller consumption of saturated fatty acids and cholesterol, and the greater consumption of fiber, magnesium, potassium, and vitamins C and E.9. Oat porridge with apples and nuts
Vegetarian variant Ingredients: – oatmeal (1⁄2 cup), – cow's milk (cup), – apple (piece), – nuts (spoon), – spices: cinnamon. Vegan variant Ingredients: – oatmeal (1⁄2 cup), – rice drink (cup), – apple (piece), – nuts (spoon), – spices: cinnamon. Preparation method: Cook oatmeal with milk or plant-based drink. Add chopped apple, nuts and cinnamon to the oatmeal.10. Pasta with tomato sauce and lentils
Vegetarian and vegan options Ingredients: - lentils (1⁄2 cup), - whole grain pasta (1⁄2 cup), - tomato sauce (1 cup), - grated yellow cheese (2 tablespoons), - one onion, - one carrot, - butter (1 tablespoon), - garlic clove, - spices: oregano, salt, pepper. Vegan version includes: - whole grain pasta (1⁄2 cup), - green pea pasta (1⁄2 cup), - tomato sauce (1 cup), - nutritional yeast (1⁄2 teaspoon), - one onion, - one carrot, - rapeseed oil (1 tablespoon), - garlic clove, - spices: oregano, salt, pepper. Preparation: Cook pasta and lentils separately in lightly salted water. Sauté chopped onion and garlic in butter or oil. Add grated carrot and sauté for a moment. Add tomato sauce, spices, and lentils. Simmer for about 5-10 minutes. Mix the tomato sauce with pasta. Sprinkle with grated cheese or nutritional yeast. In the vegan version, no animal products are used. Cow's milk and natural yogurt can be replaced with plant-based alternatives, such as rice milk or soy or coconut yogurt. It's not difficult, and the dish will be just as tasty and nutritious. It's advisable to include more plant-based products in the daily diet - not only for health reasons, but also for environmental reasons. Consuming large amounts of meat is as harmful to health as smoking cigarettes. Excessive consumption of red meat in the diet increases the risk of many diseases, so it's worth replacing it with fish and legumes. The basis of maintaining health is a rational, properly balanced diet that takes into account products from different groups that provide the necessary ingredients for proper functioning of the body.
