Introduction
How does one survive purely on vegetarian food? It surprises me that people consider switching over from a meat-based to a vegetarian diet, a healthier option these days. Is meat really that bad? Does this really work?
From a humorous standpoint, a comedian once said that global warming is largely due to the fact that we’re [Read: vegetarians] consuming all the vegetation in order to stay healthy. A cynical observation such as this might get you a few laughs but for those who want to eat healthy, it doesn’t necessarily provide any answers.
Is Meat healthy for you?
In a nutshell, meat is considered to have too much of the artery-clogging, saturated fat type as well as protein that only increases cholesterol, which means that the risk of cancer and heart disease is much higher for meat-eaters as opposed to vegetarians. However, with all this research, it is indeed hard for one to just stop eating meat.
So what should one do now that these facts that have come to light?
Option 1: Select meats that have the least fat.
Option 2: At least ensure that you trim the fat off the meat before you eat it.
Now let us suppose that you do not have the time or patience to go along with option 2, take a look at the list of meats which have the least fat, as recommended by the American Heart Association.
Meats which have the least fat
1. Fish and Shellfish
Although shrimp and crayfish might be higher in cholesterol than most fish, their total and saturated fat is much lower than the levels found in poultry and most meats. Selecting fish such as salmon, herring, sardines, lake trout and albacore tuna that are high in omega-3 fatty acids is a good idea.
2. Poultry
Chicken and turkey should be your first choice from the poultry section, but remember to eat it without skin, while ground turkey also works as a viable option.
3. Beef
One should select the beef cuts such as round, sirloin, chuck and loin, while trying to consciously avoid the others. Another wise choice would be to buy ‘choice’ or ‘select’ grades of beef rather then ‘prime’. Another option would be the lean or extra lean ground beef which contains no more than 15% fat, (although doctors recommend beef with less than 7% fat) while lean veal also works as a low-fat option with the exception of the commercially ground variety.
4. Pork
Pork cuts such as the tenderloin and loin chop are practically free of fats, and are also viable options. Lean and extra lean hams also are a good choice as they must abide by limits of fat and cholesterol content per 100 grams. Ham, on the other hand, much like Canadian bacon are higher in sodium content than other meats, so one should watch out for those when making purchases.
5. Lamb
The leanest cuts of lamb meat are the leg, arm and loin.
6. Other options
Buffalo, emu and ostrich cuts are low in total fat, cholesterol, sodium and saturated fat, and hence are good options while wild game such as rabbit, pheasant, venison also have less fat than animals like duck and geese.
Finally, processed sandwich meats such as lean boiled ham, low-fat turkey, turkey ham, chicken and turkey pastrami are also good choices but it is important to check for the sodium content before grabbing a quick bite.
Conclusion
Expecting one to stop eating meat is absurd, especially if it’s been a habit. However, that is no excuse to ignore the hazards that come with eating meat with too much fat and cholesterol. Setting limits of course is the best course as opposed to taking extreme steps of abstinence, and one must make an attempt to do so, for his or her own sake!
{ 2 comments… read them below or add one }
Just like everything else in life, balance is the key. I was a vegetarian for almost 10 years (2 weeks a vegan) and because I didn’t understand how to make the transition, my health didn’t really “improve” much. I was eating way too many carbs because I wasn’t eating meat. Now that I’ve been eating meat again for the past 4 years I only eat fish, chicken, turkey and occasionally lamb. When I do eat meat, I make sure I have it with a steamed vegetable and a starch (bread, rice).
Rahim Samuel
Publisher, Wellnessbymanymeans.com
I think one important thing to consider is your family’s health history. If high cholesterol, high blood pressure or certain types of cancer are common in your family you should take preventative measures and adjust your eating habits accordingly.
I’ve tried eating a vegetarian diet, which was still high in fat, and I’ve tried an extreme vegan diet for one month, but I personally feel stronger and more energetic following an omnivorous style of eating.