12 Fun Facts about Red Meat

by Leonardo Garcia © 2021

As evidence rolls in for the health benefits of adopting a whole food plant-based diet (fruits, vegetables, whole grains, legumes, nuts and seeds), the case for dropping animal products (meat, poultry, fish, dairy, and eggs) from our diets becomes compelling. Science continues to tease out the numerous mechanisms as to why the consumption of animal products is unhealthful and disease-promoting. Whether it is from saturated fat, cholesterol, TMAO, heme iron, nitrosamines, hormonal contamination, bacterial contamination, or the way each of these factors interact as a whole with our biology, the public gets mixed information due to roadblocks set up by aggressive marketing, lobbying campaigns, industry funded “science”, and, in some cases, the FDA, much in the way the tobacco industries attempted to cloud the relationship between smoking and lung cancer decades ago. Now, smoking has taken second place to poor diet in the leading cause of disease. Here are some facts about meat consumption to consider before your next meal.

  1. The International Agency for Research on Cancer (IARC) lists the consumption of red and processed meats as carcinogenic.
  2. Red meat contains many harmful compounds in addition to saturated fat that include arachidonic acid (highly inflammatory omega 6 fatty acid), methionine (promotes cancer growth), trans-fatty acids (aka “trans-fats”), endogenous hormones like IGF-1 (promotes tumor growth), exogenous hormonal growth promoters, antibiotics, man-made contaminants (fertilizers, pcbs, pesticides), and formaldehyde, among others.
  3. Red meat contains bovine pathogens such as E. Coli and bovine spongiform encephalopathy which can lead to serious and life-threatening bacterial and viral infections.
  4. Steroid hormones in meat and dairy products are complicit in the risk factors for various cancers in humans.
  5. The digestion of meat raises Trimethylamine N-Oxide (TMAO) levels in blood dramatically. High TMAO blood levels are associated with cardiovascular disease, obesity, Alzheimer’s, and cancer. It is also associated with a dysfunctional microbiota.
  6. Controlled trials by Dr. Dean Ornish at the Preventative Medicine Research Institute led to an inverse relationship between health outcomes and the consumption of animal products (red meat, poultry, fish, eggs, and dairy).
  7. Reversal of coronary heart disease was achieved by eliminating meat, dairy, fish, and oil from patients’ diets during a clinical trial at the Cleveland Clinic by Dr. Caldwell Esselstyn.
  8. In metabolic ward studies, interventional studies, and randomized clinical trials, an increase in saturated fat from dietary sources (meat, dairy, eggs) led to an increase in LDL cholesterol. High LDL levels are a primary indicator of coronary heart disease.
  9. There is a strong correlation between diets high in dietary cholesterol (meat, eggs, dairy) and elevated risks of stomach, colon, rectum, pancreas, lung, breast, testicular, kidney, and bladder cancers.
  10. The water footprint of producing red meat is devastating our environment. It takes approximately 1800 gallons of water to produce 1 pound of beef (roughly 30 gallons/1 g of protein) whereas it takes approximately 500 gallons of water to produce 1 pound of chickpeas (roughly 5 gallons/1g of protein). A pound of potatoes only takes 34 gallons.
  11. The carbon footprint of beef is 25x more than that of beans and peas combined.
  12. Methane, a greenhouse gas and powerful driver of climate change, emissions from cattle has far more impact on global warming than previously thought.

14 Tips to Lose Weight on a Plant Based Diet

Switching to a plant-based diet from a western or fatty animal-heavy diet to lose weight, unlike other diets, is a healthy choice. A healthy plant-based diet aligns perfectly with optimal health, reversing many chronic lifestyle induced diseases and maladies, and as a side benefit, weight will come off. All plant-based diets are not created equal though.

The healthiest for chronic health issues is an sos (salt oil sugar free) whole food plant based diet (wfpb). A wfpb diet consists of fruit, vegetables, whole grains, starches, legumes, nuts and seeds, herbs and spices. There is a spectrum though. Sos wfpb is the healthiest diet. Even if you include a sprinkle of salt and sugar with it, it is still healthier than anything else. Add a little oil and it’s slightly less healthy, add vegan junk food (french fries are vegan) and fake processed meats and it becomes a lot less healthy, and real dairy and eggs and it becomes dramatically unhealthy, etc…

If you are having trouble losing weight on your current plant-based diet, try this for a month:

  1. Make sure you are eating sos wfpb meals and food.
  2. Drop out all sources of concentrated fats and calories (no nuts and seeds or avocados or breads)
  3. Drink a large glass of water upon waking and more throughout the day but don’t over hydrate.
  4. Eat more and a lot of raw fruits and vegetables.
  5. Eat very high water content foods (cucumbers, carrots, kale, arugula, romaine, melons, eggplant, apples, berries, celery). They will fill you up, you can gnaw all day, and you will be sated.
  6. Have a large satiating breakfast (oatmeal, berries, bananas).
  7. Eat a lot of whole grains and potatoes.
  8. Sleep more.
  9. Stop eating a few hours before bedtime. A good cutoff is 8:00.
  10. Walk more.
  11. Do a bit of bodyweight resistance exercises (body squats, lunges, pushups, planks, etc).
  12. Drink tea (skip the milks).
  13. Have a weekly dose of B12 or if you are older than 60 consult nutrionfacts.org for the correct recommendations.
  14. Do not count calories or waste your time with macros.

Your tastebuds will acclimate. I find that the tastier the food, the more my appetite grows. Keep it simple. You’ll appreciate the taste fo fruits and the subtleties of vegetables more. You’ll feel great.