Although red meat has been a staple of human diets for generations, there has been much discussion regarding the health implications of this food. Since many people are choosing to consume less or no red meat, it is important to investigate any potential health impacts. These are 10 potential consequences of giving up red meat:

A few pounds are lost

Your daily calorie consumption may drop if you eliminate red meat from your diet. Red meat has a high-calorie content; a serving of three ounces of beef has about 170 calories. In contrast, tofu comprises only 70 calories per serving while a serving of beans may contain around 100 calories. According to a review from 2015 that appeared in the Journal of General Internal Medicine, vegetarians lost more weight than non-vegetarians did. Vegans lost more weight than people who continued to eat dairy and eggs.

Your acidity will decline

Consuming red meat can also make your body more acidic, which raises your risk of getting diabetes and cancer. It’s crucial to keep a healthy pH balance because the body may find it difficult to neutralize high acidity.

You might not feel as bloated

Reducing your intake of red meat might also aid in digestion improvement and bloating relief. While adding more fiber-rich meals may initially cause mild indigestion, over time, healthier gut flora can lower inflammation throughout your body.

Your skin may become better

Skin conditions such as acne and pimples can be exacerbated by inflammation. Vitamins A, C, and E, which can aid in the battle against free radicals and enhance skin health, can be obtained by eating more fruits and vegetables. Your skin may benefit from a diet high in fruits and vegetables. Vitamins A, C, and E are abundant in these foods and are known to combat free radicals, which can cause acne and other skin problems. You can encourage clear, healthy skin from the inside out by focusing on a diet that is rich in fresh fruit.

Your cholesterol level could go down

Eliminating red meat from your diet will help you ingest fewer saturated fats, which have been associated with elevated cholesterol levels. The American Heart Association advises keeping your daily calorie consumption of saturated fats to no more than 5-6% of your total calories. By doing so, you may be able to lower your risk of developing high cholesterol, which raises your risk of developing artery-wall plaque and developing diseases like peripheral arterial disease, heart attack, and stroke.

While genetics may contribute to having high cholesterol, changing your diet by consuming less red meat can go a long way toward bringing your levels down. Also, adding exercise and eating a diet rich in fruits and vegetables can also help lower cholesterol levels and promote overall heart health.

Reducing the chance of developing some cancers

Cutting beef out of your diet could potentially lower your risk for certain types of cancer, particularly colon or bowel cancer, especially if there is a family history of these conditions. Diets high in saturated fat have been associated with increased inflammation in the body, which in turn has been linked to the development of cancer.

The World Health Organization (WHO) classified red meat as a possible carcinogen in 2015, indicating that it could potentially cause cancer. There have been reports linking a high intake of red meat to an increased risk of cancer, particularly colon cancer.

A 2019 study in the International Journal of Epidemiology found that consuming an average of 76 grams (about 2.6 ounces) of red or processed meat per day was associated with a 20% higher chance of developing colorectal cancer compared to consuming only about 21 grams per day.

Cooking red meat at high temperatures can produce compounds that may contribute to bowel cancer in individuals with a genetic predisposition. Additionally, processed red meat products like hot dogs and sausage often contain nitrates, both naturally and as added preservatives, which are believed to contribute to cancer risk. By reducing or eliminating red meat from your diet, you may be able to lower your risk for certain types of cancer.

Reduce your risk of serious diseases

Eliminating red meat from your diet could potentially reduce your risk of developing several serious diseases. Red meat is often high in saturated fat, which is linked to an increased risk of cardiovascular disease, obesity, and diabetes.

A 2018 study in the European Heart Journal found that red meat consumption produces a compound that may raise the risk of heart attacks. Carnitine, which causes the body to produce Trimethylamine-N-oxid (TMAO), a compound produced by bacteria in the stomach, appears to be correlated with this risk. Researchers believe that it affects the body’s metabolism of cholesterol, which can lead to enhanced development of plaque on blood vessel walls and increase the risk of heart disease.

Moreover, individuals who consume red meat may also be at risk for Alzheimer’s disease. According to a 2017 study published in the British Medical Journal, excessive accumulation of iron from too much red meat in the diet was found to be linked to the disease. By reducing or eliminating red meat from your diet, you may be able to lower your risk for several serious diseases.

Feel more energized

Making the switch from red meat to healthier alternatives, such as beans, plant-based fats, whole grains, fruits, and vegetables, can lead to increased energy levels, according to Warren. A healthy heart, digestive system, mind, and body are all essential for maintaining good energy. By incorporating these nutrient-dense foods into your diet, you may experience an improvement in your overall energy levels.

Help the environment

Cutting back on red meat can have a positive impact on the environment. Raising animals for food requires a significant amount of land, feed, energy, and water. In fact, according to the Worldwatch Institute, animal agriculture is responsible for more than 51 percent of global greenhouse gas emissions. The livestock sector alone produces 59 million tons of cattle and buffalo meat globally and 11 million tons of meat from sheep and goats each year. Americans consume an average of 270 pounds of meat per person annually, while the per-person average in other countries is around four pounds. By choosing alternative sources of protein, you can significantly reduce the damage caused to the environment.

You might not get enough of some nutrients

Although it’s easy to replace the lost protein in your diet, several nutrients do mostly come from red meat, and if you don’t take supplements, you might start to run low on them.
B vitamins, particularly vitamin B12, and the mineral iron make up one important family of minerals. If you still consume shellfish, 3.5 ounces of cooked clams have the same B12 content as a serving of beef. Tofu and soy products, salmon, cheese, and eggs are additional excellent sources.