Not only is non-vegetarian food is rich in protein, it is also a feast for our taste buds. But meat also comes with its own set of health concerns and filling ourselves up with non-vegetarian food at every single opportunity may not be an ideal thing to do.
Non-veg and nutrition
A meat-based diet contains high level of proteins. The amount of protein that can be obtained from a small amount of meat and eggs can only be matched by large amounts of plant-based food with a wide variety. Egg white is a very rich and the most convenient source of protein and is recommended for people who need a protein-based diet, such as athletes and body-builders and also growing children.
Meat contains Vitamin B12 which is necessary for converting proteins, carbohydrates and fat into energy. It is also a very rich source of nutrients such as Vitamin D, Zinc, calcium and iron. Many children who are raised as vegetarians may not obtain adequate amounts of these nutrients from a plant-based diet. However, most of these nutrients are also present in milk and dairy products.
Meat also contains essential amino acids that cannot be easily obtained from a plant-based diet. Vegetarians may have to take nutritional supplements in addition to their regular diet to obtain most vitamins and minerals.
Thanks to its much relished taste, a non-vegetarian diet also has many psychological benefits. It can be a motivating factor to avoid skipping meals and also improves appetite, specially among people who love non-vegetarian food.
Too much meat?
- Meat contains cholesterol. Hence, too much meat contains too much cholesterol (LDL or bad cholesterol). LDL increases the risk of cardiovascular diseases, obesity and certain forms of cancer. Cholesterol levels are higher in red meat and hence, non-vegetarians living with conditions or at risk of developing one are advised to prefer white meat and avoid organ meat such as liver and kidney.
- Processed meat found in the market have high levels of salt and added preservatives.
- Meat obtained from poultry and farms where animals are fed byproducts could contain toxins and chemical residues which are harmful for health. In fact, chewing or sucking on bones or consuming bone marrow is not advised.
- Red meat also digests slowly and eating large amounts can cause protein indigestion and digestive discomfort.
- Excessive consumption of red meat has also been linked to an increased risk of type II Diabetes.
- Meat-based dishes that are undercooked can contain harmful organisms. Undercooked pork can contain parasites such as round worm and tapeworm. Bacteria such as E.Coli and salmonella are also found in raw and undercooked meat. Eating undercooked poultry was also a cause for the Bird Flu epidemic in recent years.
- Fast food joints that sell meat-based products such as hamburgers have also contributed to casualties due to food poisoning.
- Animal fat that is used for frying in many commercial establishments have high levels of bad cholesterols, which again increase the risk of cardiovascular diseases and obesity.
The middle path
There is no denying that meat and other animal products are a rich source of the many nutrients that our bodies need. At the same time, too much of meat also increases the risk of numerous diseases and conditions. The ideal middle path is, perhaps, moderation. limit your intake of non-vegetarian food to less than three meals per week and avoid over-eating. Also, include more of white meat (poultry and fish) as opposed to red meat. Fresh meat is also less harmful than preserved meat and home cooked meat is always safer than eating out.
Source: Apollo Munich Insurance
Note: In case you need more details and guidence, please consult a Dietitian
Best Regards
Prakash Nair
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