Veganuary: in excess, meat harms health

The International Agency for Research on Cancer, part of the WHO structures, has included cold cuts and processed meats on its list of carcinogens, along with smoking, air pollution and the harmful effects of asbestos. Especially those containing little meat in their composition and a lot of additives, which become toxic during the heat treatment process. Of course, meat in itself is not harmful, it becomes so when it is eaten in excess and in bad proportions in relation to vegetables, fruits and grain products. The Pyramid of Healthy Eating clearly specifies that currently on the so-called healthy plate there should be at least 50 percent of vegetables and fruits, while only a quarter should be occupied by zoonotic products, that is, in addition to meat, eggs, milk, cheese. According to these recommendations, meat should not be eaten every day. This is the only way to reduce improper fermentation processes in the digestive tract, and the harmful effects of saturated fatty acids and fat, which promote the development of colon cancer.

Intestinal diseases are not the only health risks. Over-consumption of meat raises cholesterol levels and consequently causes coronary artery disease, ischemic heart disease and is a cause of strokes. Some studies also indicate an increased risk of type 2 diabetes. Excess saturated fatty acids promote obesity and processed fast-food meat also provides too many calories. Eating red meat stuffed with preservatives can contribute to kidney and bladder disease. Recent studies show that the saturated fat present in red and pork meat is harmful to the microscopic blood vessels in the eye. To reduce the risk, it is recommended not to exceed 750 gr (before preparation) of red meat per week. In addition, care should be taken to ensure that it is processed as little as possible, that is, preferably boiled, braised without frying, or baked in foil or an ovenproof dish.

Meanwhile, all indications are that knowledge of the dangers of an overly meaty diet has no impact on dietary choices. In terms of meat consumption, Poles are in the lead in Europe. According to the Central Statistical Office, in 2022 meat consumption amounted to 73.4 kg per person, 67.9 kg in Europe. And this means that it has increased in our country compared to previous years by 4%. The structure of consumption also makes a difference. While in the European Union 60% is poultry meat, in Poland pork comes first. In second place is poultry and far behind is beef consumed only occasionally. Probably the prices of individual products contribute to such choices. Meat of inferior quality is definitely cheaper and easier to prepare. However, according to the study, dietary habits play the most important role in making dietary decisions, and these, according to the assessment of scientists, need several years to change.

Many global experts, doctors, nutritionists and health organizations believe that encouraging a reduction in consumption should immediately become a priority for health systems around the world. International holidays for vegans and vegetarians are popping up on health calendars to educate and make societies aware of the importance of sensible meat consumption. One initiative is VEGANUARY, a UK-based campaign that has been running for more than 10 years to encourage people to give up eating meat throughout January. The month in which we make many New Year's promises to ourselves to change our lifestyles can be the start of a permanent change in habits. The organizers' idea is to make consumers aware that it is possible and worthwhile to reduce the amount of meat in the diet and also that it can be done without compromising health. A complete transition to a vegetarian diet requires adequate knowledge and preparation. Therefore, the aim of the educational campaigns undertaken is not to make all people in the world vegetarian, but to raise awareness of the importance of the problem. Experts confirm that meat protein is wholesome and contains the entire set of amino acids needed for proper development and functioning of the body. Meat is also a valuable source of iron and vitamin B12 many other important components for health. Nevertheless, it should also be remembered that heat treatment causes the formation of many carcinogenic compounds. It is also worth considering the existence of other sources of complete protein, vitamins and minerals. These include legumes and especially their seeds, milk and its products, and fish, which can replace or supplement meat in the diet.

According to the report "How Poles Eat," published by Kukuła Healthy Food in Poland, one in ten people between the ages of 18 and 65 declare that they are on a vegetarian or vegan diet. The largest group of vegetarians are young people between the ages of 18 and 24. In all the analyses, experts agree that reducing meat consumption is also necessary for environmental reasons and to combat global warming. Meat and dairy production generates at least 14.5 percent of global greenhouse gas emissions, and is a major driver of deforestation on the planet. Of particular concern are methane emissions, which the UN says must be reduced by as much as 45 percent by 2030 to stem the worsening climate crisis