Meat: Eat Less, But Better
The Short Answer: How much meat to eat? Between the choices of none, a little, or lots, we find ourselves in the middle. Eat a little, but don’t feel bad if others disagree. This is one subject that will always be contentious.
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Where We Stand
Our last post advocated eating meat “sparingly.” It also discussed the movie Forks Over Knives, which argued for a vegan (no meat or animal products) lifestyle, though described as “whole foods, plant-based.” Terms like vegan or vegetarian invoke an unfavorable image, it seems, and were avoided in the movie.
Not wanting to slight the pro-meat group, this week I read about two opposing documentaries. The first is called Fat Head (available as a DVD), the other, a more serious effort not yet released, is In Search of the Perfect Human Diet. You’ll recall that the Atkin’s Diet advocated a meat-based, low-carb diet, but that was yesterday; today it’s called the Paleo diet and seems to be favored by young men who like to argue.
Does it seem to you that women are more often vegetarians, while men are most likely to be carnivores (though they prefer the term omnivores)? I spend a couple of hours reading blog comments as the two sides battled with each other, often guy against girl, and found that they do agree on one thing: The standard American diet (known as SAD) is the main cause of our current poor health.
So there’s this triangle. In their respective corners are the plant-eaters, the meat-eaters, and the factory food-eaters (SAD). Where are we? In the middle, writing menus based on vegetables, grains, fruits, nuts and a little meat, all minimally processed and home-cooked. It’s a good place.
Does Meat Cause Cancer?
You hear this accusation so I checked the science. Chronic diseases like cancer are multi-factorial; you can’t blame them on one thing. So the better question is do meats add to your cancer risk? Studies have taken issue with two meat groups: red meat, and processed meats (which is mainly red meat unless you like turkey sausage). The NIH-AARP study—a long-term, prospective study mainly focused on whites over fifty—is the largest recent study. It’s conclusion: “. . . a diet high in red or processed meat was associated with an elevated risk of both colorectal and lung cancer; in addition, red meat was associated with an elevated risk of esophageal and liver cancer. A decrease in the consumption of red and processed meat could reduce the incidence of cancer at multiple sites.” The range of increased risk was roughly 20-60%, which says that to avoid cancer, you need to do more than just reduce your meat intake. (Incidentally, a surprise finding showed meat protective of ovarian cancer.)
Meat-eaters may dispute these findings, arguing that pastured meat is less risky than feedlot meat, which makes sense; or that processed or charbroiled meats are more carcinogenic than stewed meat, which also makes sense. There are other intervening variables: Those who eat the most red meat were less educated, less physically active, ate fewer fruits and vegetables, more overweight, and were more likely to have smoked. It’s not just about the meat—there seems to be a meat-eating lifestyle.
Heart disease?
A Harvard meta-study linked heart disease and diabetes to processed meat intake. Unprocessed red meat was NOT shown to increase risk. (A meta-study looks at all the related, qualified studies and uses statistics to find broad conclusions. In this case 1600 studies were reviewed, and 20 were qualified for inclusion.) The Harvard finding: Each 50-gram daily intake of processed meats adds 42% to your heart disease risk, and 19% to your type-2 diabetes risk. Eating one serving a week had a relatively small risk, so you don’t have to completely cut out pastrami sandwiches. (Note: 50 grams is almost two ounces, about the amount of meat in a sandwich.)
Other Meat Issues
The Western societies made some serious mistakes with the industrialization of our food supply which we are now trying to remedy. This blog is not anti-meat, as you well know—our motto might be: Less meat, but better. Here is some more fallout from industrialized meat:
• “E. Coli Outbreak in Europe Should Be Warning for Americans.” That’s the title of a well-written Fox News report by Dr. M. Alvarez about the current outbreak in Germany of a new and unusually virulent E. Coli outbreak (over 1600 cases, 499 kidney failures, and 18 deaths, many among women, thus far). Cucumbers from Spain were first suspected as the source, perhaps wrongly. But E. Coli is actually a feedlot problem—cattle fattened on grains have an unnaturally acidic stomach compared to grass-fed cows and the E. Coli mutations thrive in the acid environment.
• There are other disease issues with industrialized meat production: Mad cow disease (in humans new variant Creutzfeldt-Jakob disease, or vCJD) has dropped off the radar but is this due to closed eyes or disappearance? Antibiotic-resistant Staph. aureus. is another problem. One group, Translational Genomics Research Institute, found that ¼ of the meat and poultry in stores to be contaminated with antibiotic resistant S. aureus.
• The inhumane treatment of animals disturbs caring people also. Animal cruelty can happen anywhere, but the larger animal confinement operations, as portrayed in the media, are especially troubling.
• Environmental issues with CAFOs (confined animal feeding operations) have also been in the news. Here’s one expert’s view: “the best thing you can do for the environment is to eat less meat.”
Our Fifteen Minutes
Some of you alert readers have noticed our family in the June issue of Martha Stewart Living, which has been out a couple of weeks. The lead story is about family reunions and was filmed at the century-old home in tiny Midway, Utah where my wife’s father grew up. The picture above is me in story-telling mode; if it's not about nutrition, then it must be family history stories. The message of the article (10 pages, mind you) is about the importance of family reunions. They're part of what makes families strong. And strong families are more capable of finding the diet that is most healthy for them. If you hold reunions, good; if not, think about adding them to your family traditions.
Please comment: We're looking for more ideas on what you need to improve your family's nutrition and health.
Photos by Francesco Lagnese for Martha Stewart Living
Friday, June 3, 2011 at 2:24PM | by Skip Hellewell | 37 Comments | Share Article | in cancer, meat | Email Article
Reader Comments (37)
Just want to say thanks for all the effort you obviously put into this blog; I really enjoy reading it. I'm a busy mom and don't have time to do all the research myself, but I still want to learn more about nutrition, so this works out great for me.
I'd be interested in learning more about how to eat what's in season, like the Word of Wisdom talks about. I live in Utah and it seems like it would be near impossible eat only what's in season here in the winter. Also, I know some interpret living the WoW as only eating meat in the winter and being vegetarian in the summer. What are your thoughts on that?
Hi,
I'm also very grateful for all of the time you spend and for the knowledge you share on your blog. It's awesome! I have been health-conscious for a long time, and am more so now that I am making three meals a day for four hungry boys.
My brother-in-law recently read The China Study and is completely sold. He has embraced the whole food plant based (vegan) diet and feels great. Our family eats very well (LOTS of locally grown organic veggies and fruits, whole grains, little dairy and very little meat). However, my husband is now very interested in what his brother is doing (eating NO meat and NO dairy). I know you have already addressed the China Study in a few of your very recent posts, but I was hoping for more on the dairy issue. The China Study seems (I haven't read it yet) to denounce dairy completely. Do we need to eliminate our milk, yogurt and cheese intake? I know cheese is high in fat and some people argue it's nutritional value, and milk is always in question, but yogurt has always seemed safe. We don't drink milk, but I cook (bake, mostly) with it. My brother-in-law- has switched to almond milk. Curious as to what your thoughts are on this.
Thanks!!
Holli
I also saw your sweet family in Martha- you guys look great! (and very healthy :)
This is my first time posting, but I have been reading your blog for quite a few months. I love learning about nutrition and I love cooking and eating good quality food. I really appreciate all the effort you put into your blog. I do not have the energy to read through all the latest nutrition literature so I am so glad that you are willing to summarize everything for me. :)
I try to strive for variety and moderation in feeding my family. I figure if we eat "whole foods, plant-based" (& meat sparingly) a majority of the time, that we can splurge and enjoy treats once in a while. I have found that if I let myself worry about everything we eat that may be harmful, I go crazy! There are so many dangers, that I feel that we can't avoid them all, but we can do our best.
I have been waiting to hear your thoughts on milk; I remember you mentioned it on your post about beverages. I have also read a little about disagreement on the merits of soy products. I wondered if there is any truth to it. As you mentioned about the opposing diets of vegan vs. paleo, it can be mighty confusing to find the truth when it comes to what is good and bad in nutrition. I am so glad we have the scriptures to give us some guidance.
I too am glad for the guidance for the scriptures. These fad diets don't last, but the Word of Wisdom has held up 100%. I'm glad that that's your basis for this blog. I'd been reading some things on nutrition before, but they always drove me crazy because of all the conflicting viewpoints. Thanks for sharing your knowledge. Small changes make a big difference, and I feel better than I ever have.
I really like Holli's idea of addressing dairy. My understanding is that yogurt helps LOTS to replace the good bacteria in our body. My little children caught a virus at age 1 and 2. It was something similar to the rota virus. Since then (they are now 3 and 4) they have been unable to drink milk. They get the "runs" if they do. So I have been working hard to feed them good yogurts that have at least 5-6 good live active cultures in it (i.e. Brown Cow, Stony Field Farms, etc.), and no high fructose corn syrup. I think it's interesting that yogurts like activia and yoplait, very highly advertised, are NOT healthy at all.
Also, recently we tried raw milk from a dairy in Orem (that tests their milk...somehow helps me feel better about it). My girls did 100% fine on it. Then when we gave them normal milk from the grocery store, their problems returned. I was shocked. I had heard this would be the case, but I was surprised that it actually worked since we've had such problems for a couple years now.
Hope that helps with ideas :)
My wife and I have been doing the eat better meat but less often for about a year. After doing this I really notice a difference in the way I feel if I eat too much meat (sluggish, dehydrated, just not good). Our diet has naturally started to include a lot more vegetables.
Anyway, I just wanted to share an idea on how we eat smaller portions of meat. When we BBQ the steak we slice it up into fancy little strips to be served with our veggies and potatoes. Not only do we find this adds to the presentation of the meal but we end up eating way less steak then we would if we were given a slab of cow on our plates.
I have been studying the Word of Wisdom quite a lot lately. I have read it, re-read it, looked up all the references in each verse. Several of the references are to temperance in the topical guide (King James bible). There is a reference in verse 13 (a) to D&C 59:20 which says that these things are for man and were "made to be used, with judgement, not to excess." The Word of Wisdom specifically refers to flesh of the beasts and fowls of the air, not mentioning dairy or eggs. I think if you look at the general message of the Word of Wisdom, it is telling us to have moderation in all things. There are a few very specific don'ts in there, but there are also many things that have some room for interpretation. No two people are the same. If you really want to know what is best for you and your family, take the guidelines given and then pray for guidance.
It is wonderful that we have so much research to reference. I don't think that any one book about nutrition or diet has all of the answers, but many have bits of truth that we can piece together (usually providing scientific reasoning that backs up what we were given in the Word of Wisdom). What Skip is writing here is a wonderful reference. I really enjoy getting more views from him. His vast knowledge can bless all of our lives!
For me and my family, we eat meat a few times a week. Our meat is usually grass fed beef, but occasionally a good quality turkey as these are the healthiest meats I can find at reasonable prices. We consume raw dairy daily, but we don't really drink milk very often so it isn't in large quantities. We us raw dairy products daily, but don't actually drink milk very often. Pasteurization destroys the enzyme lactase which is needed to digest lactose (sugar in milk). Some people don't produce enough lactase and this causes lactose intolerance. My husband has this issue, but is fine with raw milk products. Our main source of food is grains, but I am working to increase our fruits and especially vegetables. I am also going to start incorporating cultured vegetables and kefir.
it may be the case that more women are vegetarian, but i've known many more men to be vegan. And in virtually all cases that I know, the guys were very enthusiastic carnivores before making the switch. Perhaps women, generally, are just more moderate? At any rate, I (female) was vegetarian from the age of 12 until around 21, then started eating some fish and chicken again until meeting my vegan husband when I was 28. He'd been alternating between vegan and vegetarian from the age of 17 through 38 (and is now very much vegan at nearly-40).
What this results in is me being vegan 90% of the time, but still having, say, macaroni & cheese or ice cream occasionally when we're out. We have a parallel struggle with the "less meat, more veg" issue in our house, though - "less carbs, more veg."
Oh, that is so cool that you and your family are in an issue of Martha Stewart Living! How great! I love reading your blog and appreciate your sound advice. Keep up the excellent work, and congrats on the MSL story!
Holli, you wondered if "The China Study" advocated zero milk or milk products. In my study of the book, I did NOT find an argument for zero milk, or meat. What I did find, for multiple diseases, was evidence for reduced intake. Less than a pound of meat and a quart of milk each week gave good protection. This "sparing" use results in about 1/3 of our protein from animal sources and 2/3 from plants.
Lindsay, future posts will address both milk and soy. As noted above, I enjoy a little full-fat milk and would prefer to buy it less processed. I am cautious of soy products, though they are ubiquitous in processed foods.
Ange, yogurt is like many processed foods—the most advertised seem to be the least healthy. There is a rule here: Take advertising of a food's merits as a caution sign. We should get our information from "neutral" sources. Thanks for sharing your children's good outcome with raw milk.
Thanks to all or you; sharing information and questions through comments makes this blog work.
I just started reading your blog and LOVE it. My family has always eaten lots of fruit and vegetables, no processed foods, but lots and lots of meat. I, personally, am not a meat fan- just don't really like the stuff, so more recipes would be hugely appreciated. Because most times I make a vegetarian meal, my husband complains of starving 30 minutes later. Thanks!
Love your blog! I did just want to note that most deli/cold cut meats are also highly processed. Therefore, people eating turkey sandwiches are also consuming processed meat. I think this is poster mistaken as healthy food because its lean. Its not just red meat and turkey sausage...
I'm going to agree with everyone else and say I need a diary post. I grew up in a very pro-dairy family. Creams, cheeses and cereal are staples. (No joke, Christmas dinner was different cheeses with meats and crackers.) Unfortunately, when my baby was 3 months old she started developing what is classified as a "sensitivity" to dairy. Different from an allergy. I was told to stay away from all things dairy (because I'm still breastfeeding her) until she's 8 months old. She'll be 8mos in a week and I quit doing it 2 weeks ago. I've noticed the same symptoms as before and now the additional eczema. I don't know if they're related, however upon studying milk is a common allergy that can trigger eczema. Did I give my baby allergies?!? No one in my family has any sort of allergy related to this, nor does anyone have asthma, eczema or anything. So I know it's not a family trait. But I'm just wishing I could have more recipes sans dairy since it looks like I need to continue without it for a few more months and am not concerned about her having to deal with this for much longer than initially expected. When you post about diary could you please talk about allergies and their relation to our diets? (or maybe a separate post). Thanks.
Have you watched the 9 segments on Food Inc. on Youtube? Very interesting. Maybe there is some exaggeration in it but overall it is disturbing. Armed with all of this knowledge I still find it very difficult to put into practice. I know the weight would naturally come off if I would eat more raw food and less meat and sugar. I'm learning that I can exercise each day without losing weight so taking control of the food is the answer. Thanks for sharing your knowledge.
I wondered if that was your family, especially with your daughter's affiliation with MS but it didn't seem right to pry. But since you are offering the information, the article was great and your family is quite darling.
Thanks again for this delightful blog. I love how you present the information and allow us all to pick and choose what we can incorporate into our lives during this season for each of us without being judgmental or allowing your commenters to be. We all aren't going to be able to do it the same way at once but remaining positive with where we all are on the spectrum and being cheerleaders for each other no matter what is great. You are a wonderful cheer captain (and your lovely wife too!)
I appreciate immensely how carefully you treat each subject without "preaching" or insisting a reader change to agree with your bias, however correct and educated it may be. That is refreshing and enticing and makes me naturally want to be a healthier eater.
Here are a couple of topics: 1) for those of us who will be hitting the road this summer for long road trips with children what ideas do you have for avoiding fast food traps but still finding hot meals that don't break the bank {and require a shower mid-day after being stuck in a minivan?}
2) You may have already addressed this but what is your opion regarding the studies pertaining to hormones in milk and the early onset of menses in young girls? Should we switch to almond or rice...not drink milk at all...or go with the organic variety?
Thanks again for all the wonderful work you have put into this blog. I truly appreciate it!
Cherilyn, you can do it, step by step.
Camaron, we'll get to allergies, but you know there are no simple answers. Such a difficult subject.
Ali, thanks for your kindness. This blog could operate on three levels, first as a source of information, second as a forum for sharing, and finally as a place where we lift each other to do what we can not do alone. It feels like we're making progress, doesn't it?
Sylvia, a post for eating on the road is a great idea. Next week we address fast food, so perhaps for the second post we can share ideas. Experts have spoken of the importance of nutrition in avoiding premature menarche; good idea for a future post. Best to all.
Thank you so much for all the time and effort you put into this blog. I heard about your blog from a friend and will now be telling my friends about your blog. I'm a young mom of two and have been struggling with some serious health issues. In my pleading to the Lord for direction, I was brought to the Word of Wisdom. I know my body is a machine that I need to fuel properly. The word of wisdom gives perfect guidance to good health. I am practicing an almost Vegan lifestyle and have noticed a difference in just the past month.
I really appreciate your talk of eating meat sparingly. In the LDS faith, we hear that term a lot, but many do not actually practice the principal. I was one of those until recently. I was drawn to a scripture that I always overlooked. D&C 89:13-" And it is pleasing unto me that they (animals) should not be used, only in times of winter...." Until recently, I never gave much thought to that scripture, but now it has changed my perspective on meat consumption completely.
Aside from the health aspect, the high demand of meat consumption has led to the incredibly inhumane way of raising animals for food. I find it hard to believe that our Father in Heaven finds it acceptable to treat his creatures this way. They were put here for food when we need it, but not here to be abused to fulfill the gluttonous American diet.
While this is not directly related to the Word of Wisdom, I would love to hear how you "do" food storage that coincides with the information you are posting. I am struggling with this. Thanks!