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The Harmful Effects of High Meat Intake

The Dark Side of Eating Meat: Uncovering the Hidden Dangers

Increased Mortality and Disease Risk

High consumption of red and processed meats is linked to increased all-cause mortality and higher risks of diseases such as type 2 diabetes and cardiovascular conditions.

  1. Mortality:
    • Meta-analyses indicate that processed meat and total red meat consumption are positively associated with higher all-cause mortality.
    • Substituting red meat with nuts and legumes can reduce the risk of type 2 diabetes by up to 41%.
  2. Cardiovascular Diseases and Diabetes:
    • Both unprocessed and processed red meat consumption are associated with higher risks of CVD and diabetes. Substituting red meat with high-quality plant protein sources yields more favorable cardiovascular outcomes.

Misrepresentation in the Literature

Misrepresentation in nutritional research can often obscure the true impact of specific dietary components on health outcomes. For instance, this meta-analysis[6] claims that the risk of chronic kidney disease (CKD) does not increase with the consumption of either animal or plant proteins. However, this conclusion can be misleading because it aggregates all animal proteins together, thereby diluting the specific risks associated with different types of animal proteins. 

In contrast, studies that directly examine the effects of red meat on CKD, such as this Study[7], have found that beef consumption does indeed increase the risk of CKD. By bundling various animal proteins into a single category, the distinct risk posed by red meat appears much lower, leading to potential misconceptions about the health impacts of specific dietary choices. This highlights the need for more nuanced and detailed analyses in nutritional research to ensure accurate representations of the risks and benefits associated with different types of food.

Misconceptions About Protein Requirements

Many athletes and fitness enthusiasts consume high doses of protein believing it’s necessary for optimal performance. However, excessive protein intake can stress the kidneys and other organs, potentially leading to long-term health issues. Research supports this concern, showing that high dietary protein intake can accelerate kidney function decline. For example, studies have demonstrated that individuals with high protein intake experience a faster annual decline in glomerular filtration rate (GFR), a key indicator of kidney function. In one study, patients with a daily protein intake of ≥1.2 g/kg had a significantly faster decline in kidney function compared to those with <0.8 g/kg per day​ (​ (2)(1)​.

Additionally, excessive protein intake can lead to proteinuria, a condition where excess protein leaks into the urine, indicating kidney damage. This can progress to chronic kidney disease (CKD) if not addressed. It’s recommended to balance protein intake, with a focus on plant-based sources to mitigate these risks​​(3).

With the media constantly telling you that you need to max out on protein to be healthy, it would be far safer for your health and longevity if you were to consume the recommended at most 0.8g of protein per kg of body weight daily[6]. (This is about 46g daily for women and 56g daily for men.). It is also much safer to get your protein from a plant-based source because they been proven to cause up to a 45% reduction of chronic kidney disease risk[7]but consumption of red/processed meats increases your risk of chronic kidney disease[7] .

References

  1. Kalantar-Zadeh, Kamyar, and Jean-Philippe Bonjour. “High-Protein Diet Is Bad for Kidney Health: Unleashing the Taboo.” Nephrology Dialysis Transplantation, vol. 35, no. 1, 2020, pp. 1–3, https://academic.oup.com/ndt/article/35/1/1/5614387.
  2. Martin, William F., et al. “Dietary Protein Intake and Renal Function.” Nutrition & Metabolism, vol. 2, no. 25, 2005, https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-25.
  3. Remer, Thomas, et al. “Protein Intake and Risk of Urolithiasis and Kidney Diseases: An Umbrella Review of Systematic Reviews for the Evidence-Based Guideline of the German Nutrition Society.” European Journal of Nutrition, 2023, https://link.springer.com/article/10.1007/s00394-023-03143-7.
  4. Sadeghi, Ehsan, et al. “The Role of Diet and Nutrient Supplementation in Parkinson’s Disease Progression.” PMC, National Center for Biotechnology Information, 7 Dec. 2004, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11212527/.
  5. Satija, Ambika, et al. “Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies.” PubMed, U.S. National Library of Medicine, 20 Aug. 2019, https://pubmed.ncbi.nlm.nih.gov/31422013/
  6. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020-2025. 9th ed., health.gov, 2020, https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/current-dietary-guidelines. 

Cheng, Yu, et al. “Association between Dietary Protein Intake and Risk of Chronic Kidney Disease: A Systematic Review and Meta-Analysis.” Frontiers in Nutrition, vol. 7, 2024, article 1408424, https://doi.org/10.3389/fnut.2024.1408424.

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