Is not eating meat healthy? A hype or is it the future?

Is not eating meat actually healthy? 

Not eating meat: is it a hype or the future? Nowadays, we see more and more people who do not eat meat (vegetarians) or who no longer eat any products derived from animals at all (vegans). Animal products naturally contain protein, iron, vitamins B1, B2, B12, and calcium. When you choose to stop eating animal products or choose to stop eating meat, it is important to obtain some nutrients from other (food) products. Below, you can read how to prevent potential deficiencies in certain nutrients:

Proteins

Proteins are an important nutrient for your body. Not only for building muscle, but also for the elasticity of blood vessel walls, the strength of your nails and hair; in the blood, it transports substances such as fatty acids, minerals, and oxygen; and it helps with the exchange of water and nutrients between blood and tissue (colloid osmotic pressure).

Proteins are formed by the linking of amino acids with the help of water (condensation). Linked amino acids are also sometimes called peptide bonds. In total, there are 20 different types of amino acids. Each consists of a carboxyl group (COOH), an amino group (NHH), and a side chain (various other atoms), which determines the character of the amino acid. When your food contains proteins, the proteins will be broken down (hydrolysis) into individual amino acids with the help of water. Ultimately, the body rebuilds the amino acids into proteins that the body needs for repair.

There are different types of amino acids that can be classified based on chemical structure and functionality. Your body can produce some amino acids itself (non-essential amino acids), while others must be obtained from food (essential amino acids). In total, there are eight essential amino acids. Then there are the semi-essential amino acids, which our body can produce, but not to the extent that we have enough to keep our body functioning.

Our body processes all essential amino acids in equal amounts. This means that if you ingest different amino acids, your body processes the amount of each individual amino acid that it received in the least. The quality of the proteins is important and is expressed in terms of biological value (BV). Biological value is the percentage of protein that is absorbed by your intestines and actually utilized. Therefore, it is possible that you are consuming enough protein, but that due to a one-sided diet, the absorption of amino acids is less efficient (amino acid competition).

Animal products often have a higher biological value (BV) than plant-based products. A daily recommendation of at least 0.8 g of protein per kg of body weight is often given. Because vegans and vegetarians eat no or fewer animal products, the quality of the protein you consume will be lower, making it more difficult for your body to absorb and utilize the correct amount of protein. Therefore, the recommendation for vegetarians and vegans is to consume an intake of 1.2 g of protein per kg of body weight. The BV of protein can be increased by combining different protein sources to replenish amino acids (complementation). Consider, for example, a combination of beans and rice.

Iron

Iron is a mineral, 3 to 4 grams of which are stored in your body in your spleen, liver, and bone marrow. Its function is to form hemoglobin, which is a component of red blood cells that transport oxygen throughout our body. Iron also helps produce energy in cells and acts as an antioxidant.

Iron exists in two forms: heme iron and non-heme iron. Heme iron is found in animal products (meat, fish, and chicken), while non-heme iron is found in both animal and plant products (bread, whole-grain products, legumes, nuts, eggs, meat substitutes, and dark green vegetables). Heme iron can be absorbed somewhat better by the body than non-heme iron. Additionally, iron is better absorbed in combination with vitamin C, which is found in potatoes, vegetables, and fruit.

As a vegetarian or vegan, you eat (primarily) plant-based products. This means that you only consume non-heme iron. Absorption by the body is somewhat lower, but with a varied diet, there is a very small chance of a deficiency. Your body regulates your iron stores so that when iron reserves are low, the small intestine works harder to absorb iron.

Omega-3 fatty acids

Omega-3 fatty acids protect against cardiovascular disease, and the best known are alpha-linolenic acid (ALA) and the fish fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA is an essential fatty acid and can be obtained from plant-based oils such as flaxseed oil, chia seed oil, and walnut oil, as well as from green leafy vegetables. For vegetarians and vegans, it is somewhat more difficult to obtain the fish fatty acids EPA and DHA because these are found primarily in fish. EPA and DHA are semi-essential fatty acids. They can be produced by the conversion of alpha-linolenic acid, but this process is less efficient. For this reason, it is recommended to consume fish oil or algae oil to reach the correct amount of 450 mg per day.

B12

Vitamin B12 is found only in animal products such as dairy products, meat, fish, and eggs. B12 ensures the proper functioning of the nervous system, is involved in the production of the amino acid methionine, and helps obtain energy from fats and proteins. Vitamin B12 is the only water-soluble vitamin that is stored, primarily in the liver.

A deficiency is rare because your body can store it. Those who do not eat any animal products at all, such as vegans, are primarily at risk of deficiencies. For this reason, this group is advised to add an extra source or take B12 supplements. If you still consume dairy products and eggs, you should be getting enough B12.

Meat substitutes

If you do not eat meat, there are plenty of alternative options. You could consider legumes, tofu, tempeh, nuts, peanuts, and seeds. These are good alternatives, but none of them contain vitamin B12.

Nowadays, there is plenty to be found in the supermarket's refrigerated section for vegetarians and vegans. The necessary nutrients found in meat are added to these products. But when is it actually a good option?

• If the product contains more than 12% of protein of the total energy value (a handy trick for this is to check if the meat substitute contains more protein than fat. Often, you are then on the right track regarding the total energy value. After all, you eat a meat substitute for the protein and not so much for the fats)
• If it contains more than 0.8mg per 100g of iron
• If it contains approximately 0.24 micrograms of B12 per 100g
• And if it contains less than 450mg of salt per 100 grams

Conclusion:

As a vegetarian or vegan, it is important to increase your protein intake from plant-based products somewhat, as these have a lower biological value (BV) and are therefore more difficult to absorb. Aim for an intake of approximately 1.2g of protein per kg of body weight. When you, as a vegan or vegetarian, eat almost no animal products, you will only consume the non-heme form of iron, which is less easily absorbed. By eating a varied diet, a deficiency is unlikely to occur. You could, however, experiment with other foods to further stimulate iron absorption, for example by eating products containing vitamin C.
The omega-3 fatty acid ALA is essential and can be obtained from sources including flaxseed oil, walnut oil, and chia seed oil. The other omega-3 fatty acids, EPA and DHA, are found primarily in fish and can be obtained from fish oil and algae oil.
If, as a vegetarian, you no longer eat meat but do consume dairy products and eggs, you should not develop a B12 deficiency with a varied diet. As a vegan, however, it is important to add an extra source or take B12 supplements to replenish this micronutrient.
There are plenty of meat substitutes available in supermarkets these days. Pay attention to the amount of protein, iron, B12, and salt they contain to make an informed choice.

Kitty Atsma-Ansems

About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.

Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach