Most Americans eat one and a half times more protein than the recommended dietary allowance each day. High consumption of red and processed meat has been linked with chronic diseases, including heart disease, type 2 diabetes, obesity, and some cancers. Consuming less red and processed meat and more plant-based foods such as vegetables, whole grains, beans, soy, and nuts can offer a variety of health benefits.
Reduces Risk of Heart Disease
The risk factors for cardiovascular disease -- which can increase the risk of heart attack and stroke -- include eating a diet high in saturated fat, trans fat, and cholesterol. Red and processed meats are higher in saturated fats and cholesterol than most other proteins. One study demonstrated that daily consumption of processed meats was associated with a 42 percent higher incidence of coronary heart disease.
Diets high in red and processed meats and lower in vegetables, whole grains, legumes, and nuts are associated with a higher incidence of heart disease.
Eating more healthy plant-based foods in place of meat can help reduce the risk of heart disease.
Helps Reduce Cholesterol
Nearly 25 million U.S. adults have high cholesterol, and many of them are unaware, as it has no symptoms. Animal products are the only source of dietary cholesterol; they are also the primary source of saturated fat in our diet, which is associated with higher blood cholesterol levels.
Adding more healthy plant-based meals can help those looking to reduce or manage their cholesterol levels.
Helps Prevent Type 2 Diabetes
Approximately one in three American adults has prediabetes — a risk factor for developing type 2 diabetes.
Eating a plant-rich diet with less meat can help lower the risk of developing type 2 diabetes. Skipping just one half serving of meat per day and replacing it with a plant protein (like beans or tofu) can help lower the risk of developing type 2 diabetes by 15 percent.
Kidney Health
In the United States, about 30 million adults have chronic kidney disease – and most aren’t aware of it. One in three American adults are at risk for chronic kidney disease. Risk factors for kidney disease include diabetes, high blood pressure, heart disease, obesity, and family history.
Reducing consumption of red and processed meat and eating more healthy plant-based foods can help lead to better kidney health, management of kidney disease and related risk factors.
Boosts Immune System Function
A healthy plant-based diet can help strengthen your immune system to aid in fighting viruses, and make recovery quicker.
Fruits and vegetables contain a broad spectrum of nutrients and phytochemicals that help minimize damage to cells and defend against harmful pathogens.
Supports a Healthy Weight
Maintaining a healthy weight can reduce the risk of serious health problems. Substituting more plant-based foods in place of meat can help contribute to a healthier body weight.
Individuals who eat a plant-based diet usually consume fewer calories overall, more fiber, and fewer calories from fats.
Meatless Monday can also help make diets more environmentally sustainable. The livestock sector, especially beef and lamb production, produces large amounts of greenhouse gas emissions that cause climate change. In addition, raising livestock to meet the current demand for meat also contributes to species decline and the depletion of natural resources like land and water. Shifting diets away from high meat consumption can help reduce these environmental impacts.
Lowers Greenhouse Gas Emissions
Nearly 15 percent of global greenhouse gas emissions come from the production of meat, dairy, and eggs -- more greenhouse gases than the world’s entire transportation sector — cars, trucks, planes, trains — combined. Eating more plant-based foods can help reduce emissions associated with meat production.
Saves Water
Meat, particularly beef, has the highest water footprint of all foods. Eating a more plant-based diet has the potential to decrease agricultural water use by 50 percent.
Prevents Deforestation
Livestock production uses 75 percent of the Earth’s agricultural land. Shifting to a more plant-based diet reduces deforestation while decreasing agricultural land use by 80 percent.
Reduces Species Loss
Livestock production is the biggest human contributor to species decline and has led to an over 60 percent decline in species populations since 1970.
Helps Build Healthy Habits
Research suggests that people are more open to trying healthy behaviors at the start of the week. Monday offers a weekly opportunity to “reset” and get back on track. Studies show people who restart a healthy habit at the beginning of the week are better able to maintain progress over time.
Fosters Discovery of New Foods
Use Meatless Monday as an opportunity to explore new types of recipes, ingredients, and cuisines. Experiment with unfamiliar foods to find new favorites.
Saves Money
Foods like beans, lentils, and tofu are cost-effective protein sources that are typically less expensive than many types of meat, seafood, and poultry. One study found people saved 16 percent on food costs by switching to a plant-based diet.
Expands Culinary Skills
With new ingredients comes the need for new cooking methods. Try using different techniques like braising, air-frying, stuffing, and puréeing to make meals more exciting.
Strengthens a Growing Movement
Meatless Monday is active in more than 40 countries, and available in countless schools, companies, and communities around the world.
