What Are the Health Benefits of Not Eating Meat?

5. LENGTHENS LIFESPAN — AND HEALTHSPAN It stands to reason that if you reduce your risks of the biggest killers of Americans — heart disease and cancer — you’ll increase your chances of

living longer. The AJCN study, for one, also found that those five slices of weekly deli meat boosted the risk of early death by 50 percent. By contrast, research on the “Blue Zones,” or the

parts of the world where people tend to live the longest, finds centenarians in those zones tend to eat mostly plant-based diets heavy in vegetables, whole grains and nuts. Even if you’re

less motivated by preventing disease in the future and more inspired to simply feel better now, eating less meat can help. “One thing I do say to people is, if you make these changes, you

lose the weight … over time, you could have more energy,” says Peter Goulden, chief of the division of Endocrinology, Diabetes and Bone Diseases at Mount Sinai in New York. For instance,

research suggests that people who eat a plant-based diet tend to have a lower body mass index, and a lower BMI is in turn associated with a reduced risk of sleep apnea. Minimizing meat

intake can “support health to allow individuals to live longer in ways that align with their values or what they enjoy doing, such as spending time with family, traveling or exercising,”

Krenek says. HOW TO GET STARTED So how much meat is too much? Goulden’s takeaway: The less, the better. “Based on the evidence we have, probably one to two servings a week is what most

people should be aiming for,” he says. In general, too, fish and poultry are healthier than red meat, which is still preferable to processed meat. But you don’t have to drastically change

your diet overnight. Here are some expert tips for getting started in a sustainable — even enjoyable — way. MAKE SMART SWAPS Rather than throwing out all your favorite recipes, look for ways

to substitute plants for animals in the foods you already love. Spaghetti and meatballs can become lentils Bolognese, pulled “pork” tacos can be made with jackfruit and burgers can be

packed with black beans, Krenek says. “The options are endless.” PICK A THEME If you’re used to meat with every meal, start with just one dish a day or one night a week that’s vegetarian.

Try “something as simple as a theme night,” like taco Tuesday, Sheth says. Vegetables, beans, mushrooms and soy crumbles all make for good fillings. Topped with avocado and salsa, you may

not even miss the meat. BE MINDFUL Simply being more aware of your meat consumption can be an important first step in curbing it. Goulden suggests tracking your intake with an app like WW

(formerly Weight Watchers) or MyFitnessPal. “Anything that helps people just be more conscious about it” is helpful, he says. “Because a lot of people, if they’re rushed, running around,

trying to keep up with other things in their life … there’s less time to think about this.”  CONSIDER YOUR NUTRIENTS As with any diet shift, it’s important to keep in mind what nutrients

might be lost — and how to replace them. Specifically, when you cut out meat, you may lose protein, iron and vitamin B12, says Goulden, an associate professor of medicine at the Icahn School

of Medicine. “We know that as we get older, we have a tendency to lose some lean mass,” Goulden says. “If you’re looking to shift your diet away from consumption of these types of meats,

it’s then making sure that you’re getting adequate protein from other sources.” “Focusing more on nutrient-dense foods, like beans, lentils, whole grains to ensure you’re getting adequate

protein intake, and also minimizing your health risks can be a plus,” Sheth says. “It doesn’t have to be complicated.”