5 Reasons to Eat Less Meat

Swapping burgers for beans, even occasionally, can pay off in both the short and long term

Anna Medaris,

AARP

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En español

Published September 06, 2024

Photo Collage: AARP (Source: Getty Images)

When Andrea Krenek was growing up in Texas, her meals frequently centered around thick cuts of steak, hearty barbecues and sandwiches. But as Krenek learned more about nutrition and crystallized her own values, her diet evolved. Now a registered dietitian, chef and postdoctoral scholar at Stanford University School of Medicine, Krenek avoids meat entirely.

“There are so many alternatives to meat that may not be identical, but really are wildly close, if not preferable,” Krenek says.

While not everyone needs to, wants to or can make the same choice, research continues to stack up in favor of eating plants over animals. Most recently, a massive study in The Lancet Diabetes & Endocrinology found that both processed and unprocessed red meat significantly up the risk of developing type 2 diabetes.

It’s all more evidence that “for many populations, focusing on plant-based foods and limiting meat can come with several benefits, from reducing chronic disease risks to supporting environmental health and athletic performance,” Krenek says. “Whatever the motivators and rationale,” she adds, “any small or large shift towards more whole plants is wonderful.”

Here’s what else to know about the pros of cutting back on meat — and how to revamp your diet without feeling deprived.

1. Reduces the risk of type 2 diabetes

In the Lancet study, published in September 2024, researchers looked at the self-reported eating patterns of nearly 2 million adults in 20 countries. They then tracked how many of the participants had developed type 2 diabetes a median of 10 years later. About 5.5 percent of them had — and their meat intake seemed to matter.

Specifically, the study found that just 1.8 ounces of processed meat a day (or a few slices of bacon) was linked to a 15 percent increase in type 2 diabetes risk, and 3.5 ounces of unprocessed red meat a day (akin to a small steak) was linked to a 10 percent increased risk — even when accounting for other factors like body size, physical activity and family history. In some cases, poultry was also associated with a higher likelihood of developing type 2 diabetes, but more research is needed in that department, the researchers said.

The results are no surprise to Vandana Sheth, a registered dietitian and certified diabetes care and education specialist in Los Angeles. “Basically, it comes down to insulin resistance,” she says. In general, saturated fats — found in processed and red meats — can lead to insulin resistance, which affects your blood sugar and contributes to type 2 diabetes.

“So adding more plant-based foods might be a good option, not just [because of] this study, but we know more plant-based proteins can be helpful in terms of overall health,” says Sheth, who is also the author of My Indian Table: Quick & Tasty Vegetarian Recipes.

2. Cuts down on heart disease risk

What’s good for diabetes risk (or management) tends to also be good for your heart. And meat consumption — or, more accurately, lack thereof — is no exception.

One large 2021 study in The American Journal of Clinical Nutrition (AJCN), for instance, found that eating just over 5 ounces of processed meat — the equivalent of five slices of deli meat — each week increased the risk of heart disease by 46 percent compared to eating no processed meat. Per UCLA Health, a lot of the link can be explained by processed meat’s salt content, since salt intake can increase blood pressure, weight and, in turn, the likelihood of heart disease.

“As an older adult, you are going to particularly benefit from reducing your red meat” due to its connection to heart disease — the leading cause of death in the United States — Sheth says.

3. Lowers the chances of colon cancer

Meat consumption is also a well-known risk factor in certain cancers — especially those of the colon and rectum.

In one large March 2024 study, research led by the University of Southern California’s Keck School of Medicine compared nearly 30,000 people with colorectal cancer to nearly 40,000 people without cancer and found that eating more red or processed meat was associated with a 30 percent or 40 percent increased risk of the cancer, respectively. Those results built on a past report in the journal Oncology Reviews showing that eating red and processed meats raises the risk of colorectal cancer by 20 percent to 30 percent.

While scientists are still exploring exactly why burgers and pork chops seem to boost cancer risk, one part of the explanation may be genetic, the authors of the 2024 study found. “These findings suggest that there’s a subset of the population that faces an even higher risk of colorectal cancer if they eat red or processed meat,” lead author Mariana C. Stern, a professor of population and public health sciences and urology at USC, said in a press release.

Some research also suggests that there’s something about how red and processed meat damages DNA that can contribute to the development of colorectal cancer. At the same time, if eating more meat means eating less plants (and less fiber), it follows that your gut health could suffer.

“Adding more plant-based proteins can be good because they are packed with fiber. They’re packed with other key essential nutrients that we might miss out [on],” Sheth says. “It’s not just protein when you get a plant protein.”

4. Could help protect your brain

Another convincing reason to cut back on meat: doing so seems to boost your brain health and may help ward off dementia. In a recent study following more than 130,000 people for up to 43 years, researchers found that eating at least two servings of processed red meat a week was linked to a 14 percent higher risk of dementia compared to eating less than three servings a month.

The paper, which was presented at this year’s Alzheimer’s Association International Conference and is not yet peer reviewed, also found that replacing a serving of processed red meat with a serving of nuts and legumes was associated with a 20 percent lower risk of dementia. Opting for plants over meat seemed to slow cognitive aging, too.

While there’s no single factor, lifestyle or otherwise, that causes dementia or Alzheimer’s, sausages may affect brain health due to their high levels of preservatives and sodium, the study’s lead author, Yuhan Li of Brigham and Women’s Hospital, said in a press release.

Other research suggests the link can also be at least partially explained by red and processed meat’s connection to other diseases: If meat consumption boosts your chances of developing diabetes, heart disease and stroke (it does), and each of those conditions is a risk factor for dementia, then meat consumption increases your risk of dementia.

Fortunately, it doesn’t have to be difficult or bland to swap some meat for nuts and legumes. “Maybe if you’re making chili,” Sheth says, “consider using more beans and cut back on the meat — or even skip the 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.”

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Anna Medaris is a Brooklyn-based freelance journalist with 15 years of experience covering health and lifestyle for publications including The Washington Post, Women’s Health, Business Insider and US News & World Report.