What is a Reducetarian?
Source: https://homejarfitness.com/what-is-a-reducetarian/
BY: Lanae Agee, RN Chief Wellness Officer –
Ok…so there is actually a name for people like me who have chosen a lifestyle to eat less meat. Who knew?
A Reducetarian is someone who is committed to eating less red meat, poultry, seafood, eggs and dairy.
So for those who are new to my blog or you are still asking, “Why would you reduce your intake of all animal protein… I thought chicken and fish were healthy choices?”
Let me explain the many benefits of being a Reducetarian.
Eating fewer animal products:
reduces your risk of heart disease, the leading cause of death in the US. [1]
reduces your risk of stroke. [2]
may reduce your risk of cancer and other chronic diseases. [3]
may lower your blood pressure.
decreases your risk for diabetes.
may reduce your cholesterol (cholesterol comes from animal fat).
may help you to lose weight.
may decrease inflammation.
can assist with constipation and digestion.
can improve your skin, including reducing blemishes and wrinkles.
may increase your energy level.
can improve your overall mood and mental clarity.
Adopting and sticking to an entirely meatless lifestyle is very difficult for many of us and not a commitment we want to make. That is why for me personally, I like being a Reducetarian. There is flexibility in my choices. I allow myself small portions of select fish or meat at certain meals. I like the variety added to my diet without the over indulgence. There are however certain meats that you should not eat. Here is an excerpt from mdanderson.org:
“Cancer-causing substances form when processed meats are preserved. And eating these meats can damage your DNA, raising your colon cancer risks.
‘Research shows that eating processed meats like bacon and cold cuts can increase your chances for colorectal cancer,’ says Mary Ellen Phipps, a wellness dietitian at MD Anderson.
Deli meats and bacon aren’t the only processed meats. Any meat that has been preserved by smoking, curing or salting is processed. And meats with added chemical preservatives are also processed.”
Some processed foods include:
Sausage
Hot dogs
Pepperoni
Beef jerky
Roast beef
Eating less meat and cheese allows room on the plate for more fruits, vegetables and whole grains. Consuming beans, peas, dark greens, or grains like quinoa results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.
It’s about balance. Start small. Where can you begin to reduce meat intake? Maybe one dinner a week with no meat? I always like the term: “Meatless Mondays”.
Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-aged men. Am J Clin Nutr. 2010 Nov;92(5):1265-72.
Stamler J, Brown IJ, Daviglus ML, Chan Q, Kesteloot H, Ueshima H, Zhao L, Elliott P; INTERMAP Research Group. Glutamic acid, the main dietary amino acid, and blood pressure: the INTERMAP Study (International Collaborative Study of Macronutrients, Micronutrients and Blood Pressure). Circulation. 2009 Jul 21;120(3):221-8.
Ornish D, Weidner G, Fair WR, et al. Intensive lifestyle changes may affect the progression of prostate cancer. J Urol. 2005;174(3):1065-9.
Barnard RJ, Gonzalez JH, Liva ME, Ngo TH. Effects of a low-fat, high-fiber diet and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro. Nutr Cancer. 2006;55(1):28-34.
Barnard RJ, Ngo TH, Leung PS, Aronson WJ, Golding LA. A low-fat diet and/or strenuous exercise alters the IGF axis in vivo and reduces prostate tumor cell growth in vitro. Prostate. 2003;56(3):201-6.
Sample, I. (2014). Diets high in meat, eggs and dairy could be as harmful to health as smoking. Retrieved August 22, 2016, from https://www.theguardian.com/science/2014/mar/04/animal-protein-diets-smoking-meat-eggs-dairy