The Health and Environmental Benefits of Cutting Back on Red and Processed Meats

Red and processed meats, such as bacon, sausages, and hamburgers, have long been linked to serious health risks, including heart disease, certain cancers, and even early death. However, the good news is that replacing these protein sources with plant-based alternatives, such as legumes, nuts, and whole grains, can significantly improve your long-term health. These swaps also benefit the environment and your wallet, making them a win-win for your well-being and the planet.

1. The Power of Plant-Based Protein

Plant-based protein sources like beans, lentils, and whole grains are affordable, nutritious, and versatile. According to Sara Elnakib, a dietitian and public health expert at Rutgers University, eating healthy doesn’t have to be expensive. Beans, for example, can be purchased in cans or cooked from scratch and are ready to eat in minutes. “The point is to get these nutrients into your system in whatever way works for you,” Dr. Elnakib says. Plant-based proteins are packed with fiber, antioxidants, and essential nutrients like iron and potassium, making them a superior choice for overall health.

Legumes, such as beans, peas, and lentils, are particularly impressive. They are rich in protein, fiber, and inflammation-reducing antioxidants. A half-cup of cooked lentils, for instance, provides nearly nine grams of protein. Studies have shown that diets high in legumes are associated with a reduced risk of heart disease and Type 2 diabetes. Plus, some legumes even outperform berries when it comes to cancer-fighting antioxidants.

2. Eggs: A Convenient and Nutritious Protein Source

While egg prices may fluctuate, they remain an inexpensive and convenient source of high-quality protein. One egg packs six grams of protein in just 70 calories, along with essential nutrients like vitamin B12, riboflavin, and vitamin D. Eggs are an excellent option for vegetarians or anyone looking to incorporate more plant-based meals into their diet.

Julia Wolfson, an associate professor at the Johns Hopkins Bloomberg School of Public Health, encourages people to think beyond breakfast when it comes to eggs. Try adding hard-boiled eggs to salads, making a savory omelet for dinner, or enjoying a frittata packed with vegetables. With endless preparation options, eggs are a versatile and nutritious addition to any meal.

3. Fish: A Heart-Healthy Alternative to Meat

For those who still want to include animal protein in their diet, fish is a much healthier alternative to red and processed meats. A 3.5-ounce serving of wild-caught salmon, for example, provides about 22 grams of protein. The real nutritional benefit of fish, however, lies in its high levels of heart-healthy unsaturated fats, particularly omega-3 fatty acids. Omega-3s have been shown to reduce the risk of heart disease and even fatal heart attacks.

When choosing fish, it’s important to opt for low-mercury options like salmon, sardines, and anchovies. These fish are not only rich in omega-3s but also tend to have lower levels of harmful contaminants. Qi Sun, an associate professor of nutrition and epidemiology at Harvard, recommends incorporating fish into your diet a few times a week for maximum health benefits.

4. Dairy: Affordable and Versatile Protein Options

Low- and no-fat dairy products like milk, yogurt, and cottage cheese are excellent sources of protein that are both affordable and versatile. A one-cup serving of low-fat milk contains about eight grams of protein, while Greek yogurt and cottage cheese offer even higher amounts. Dairy products provide high-quality protein, meaning they contain all the essential amino acids your body needs to function optimally.

Alice Lichtenstein, a professor of nutrition science and policy at Tufts University, highlights that dairy products are also rich in calcium and vitamin D, nutrients that many people don’t get enough of. Plus, low-fat and nonfat options are lower in saturated fats compared to meat, making them a healthier choice for heart health. These foods can be enjoyed on their own or easily incorporated into meals, making them a convenient option for busy households.

5. Nuts and Seeds: Nutrient-Dense and Versatile

Nuts and seeds are another great source of plant-based protein. A one-ounce serving of nuts like almonds or walnuts provides between three and six grams of protein, along with healthy fats and fiber. These nutrients support gut health, heart health, and blood sugar control. Nuts can be easily added to your diet by spreading peanut butter on toast, mixing them into granola, or snacking on them throughout the day.

Seeds, such as sesame, chia, and flax, are equally impressive. They are often overlooked in American diets but are loaded with protein, fiber, and nutrients. A one-ounce serving of seeds provides between five and nine grams of protein. Seeds can be incorporated into salads, smoothies, or breakfast puddings, or even eaten plain as a snack.

6. Whole Grains: Protein and Nutrient Powerhouses

Whole grains like quinoa, oats, and wild rice are often underappreciated as protein sources. Quinoa, for instance, contains about eight grams of protein per cooked cup, along with fiber and healthy fats. Other high-protein whole grains include buckwheat, teff, and amaranth. These grains not only provide protein but also offer a variety of essential vitamins and minerals.

Dr. Elnakib shares a personal tip for incorporating more whole grains into your diet: start small and gradually increase their proportion in your meals. For example, she slowly replaced white rice with quinoa in her family’s meals until it became a staple. Whole grains are a simple and delicious way to boost the nutritional quality of your meals while reducing your reliance on meat.

Conclusion: A Better Choice for You and the Planet

Cutting back on red and processed meats and embracing plant-based protein sources like legumes, eggs, fish, dairy, nuts, seeds, and whole grains is a simple yet impactful way to improve your health and support the environment. These alternatives are not only affordable but also rich in essential nutrients that can reduce your risk of chronic diseases and promote overall well-being. By making these small changes to your diet, you’re taking a step toward a healthier, more sustainable future.