Meatless Monday became trendy a few years ago. I have personally expanded that to more meatless meals during the week. Why go meatless? There are several reasons people go meatless. Some people do so for personal or religious reasons.

HEALTH BENEFITS OF GOING MEATLESS:

• Reduced risk of cancer. Red and processed meat consumption is associated with colon cancer.
• Reduced risk of heart disease. Replacing high saturated fat foods (meat and full fat dairy) with polyunsaturated fat foods (vegetables, nuts, seeds) reduces the risk of heart disease by 19%.
• Reduced risk of diabetes. Research suggest an increased risk of type 2 diabetes with high consumption of red and processed meat.
• Reduced risk of obesity.  Reducing overall meat consumption can prevent weight gain.
• Longevity. Red and processed meat consumption is associated with increased mortality;  including cancer and cardiovascular disease. Research suggests limiting calorie intake without malnutrition extends life span. This has been witnessed in the blue zones of the world where diets are mostly vegetarian.

ENVIRONMENTAL/ECONOMIC  BENEFITS OF GOING MEATLESS:

• Reduced carbon footprint.  The meat industry generates nearly one-fifth of the man-made greenhouse gas emissions.
• Reduced strain on the world grain/feed and water supply – reduced global food shortage. Livestock consumes a large percentage of the world’s supply of both.
• Reduced global fossil fuel consumption. A large percentage of fossil fuel goes to growing crops to feed livestock.

NON MEAT PROTEIN SUBSTITUTES:

Protein is a necessary part of the human diet. Your body uses proteins to build new cells, maintain tissues, and synthesize new proteins required for basic bodily functions.

Many plant proteins are often lower in one or more essential amino acids (critical for muscle maintenance, tissue repair and immunity) than animal proteins. Proteins provide sustained energy and vitality.  To compensate for a ‘meatless diet’, it is important to eat a variety of plants to ensure an adequate intake of different amino acids, that when combined, provide you with a complete protein meal.  A diverse mix of vegetables, beans and seeds ensures that you are getting a complete amino acid profile at your meals.

The chart above shows good sources of protein for meatless meals: whole grains (brown/black rice, quinoa, millet, oats etc.), beans, nuts and nut butters, seeds, leafy green vegetables and super foods such as spirulina or chlorella. Quinoa, a seed, is a complete vegetable source of protein and can be used like rice in dishes.

Consider ‘going meatless’ for more of your meals – the health and longevity benefits are worth it!

Wishing you health and happiness!

Elisabeth Hines, C.N.C., C.B.P., Holistic Wellness Practitioner, Health by Design, www.mybodycanhealitself.ca

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