Around the world, meat consumption is increasing steadily, data from Our WorldInData shows that since 1961, Until 2017 Worldwide, meat consumption has increased to 87% and the trend is still increasing. The Animal Research Journal reported that in 2019 The United States has a meat consumption of up to 100.9 kg/person/year. That’s almost twice the amount of meat recommended by the US Department of Agriculture to consume. Health effects of excessive consumption of meat and meat products is to increase the risk of developing chronic non-communicable diseases (Non-communicable diseases; NCDs) such as diabetes, high blood pressure cardiovascular disease ischemic stroke, obesity and cancer, etc.
Dr. Amp – Dr. Tanupon Wirunhakarun, President of the Bangkok Association of Regenerative Medicine and Obesity Education Promotion (BARSO) and Chairman of the Executive Board of BDMS Wellness Clinic, told me that According to the International Agency for Research on Cancer (IARC), or the World Health Organization’s (WHO) Cancer Research Division, processed meats such as sausages, burgers, salami, parma hams, bacon, Chinese sausages, meatballs, and Vietnamese sausages are known as causative agents. Group 1 cancer is the most dangerous. in the same group as arsenic or radioactive plutonium, the red meats such as pork, beef and lamb are classified as group 2A or have the potential to be carcinogenic to humans. because in the meat processing process will have to add nitrate to preserve food flavor and color But this substance can become a carcinogen (carcinogen) compounds such as nitrozo. (N-nitroso-compounds;NOCs) and Polycyclic Aromatic Hydrocarbons (PAHs).
Dr. Amp – Dr. Tanupon Wirunhakarun
Red meat itself contains red substance in red blood cells, or heme iron, which can accelerate the production of carcinogenic compounds such as nitroso compounds (NOCs), including high-heat cooking, such as cooking. Frying and grilling in steaks, burgers, and brisket can cause carcinogens such as Heterocyclic Aromatic Amines (HAA) and polycyclic aromatic hydrocarbons (PAHs) are also available.
Dr. Amp gives a simple advice that “should start by reducing consumption. or consume less.”
As a result of this data, health care trends Plant-based diets are expanding, with broader definitions than conventional vegetarian diets. Less strict and no fixed pattern, but with a focus on health. from eating a variety of vegetables Whole grains, assorted mushrooms. Choose protein sources from tofu or beans. Also avoid processed and processed foods.
“How good is plant protein? Why use it instead of meat protein? There is a lot of research showing that It helps to reduce the incidence of many diseases. especially chronic non-communicable diseases (NCDs), both heart disease and
Atherosclerosis, diabetes, cancer” Dr. Amp pointed out the advantages of the Plant based diet.
Switching to a plant-based diet will reduce saturated fat. Increased dietary fiber and phytochemicals (phytochemical), which is a chemical found only in plants There are many studies that certify that Plant-based diet has health benefits. Reduce the risk of cardiovascular disease from getting less saturated fat and TMAO (Trimethylamine N-oxide) levels from meat
There is also research on eating plant foods. as an alternative treatment for cardiovascular disease starting in 1998 Published in The American Journal of Cardiology by Dr. Ornish, founder of the Preventive Medicine Research Institute, the doctors conducted a randomized controlled trial in eight locations with 333 participants to: comparison between Treatment to open clogged blood vessels (Revascularization) and holistic behavior modification. From a vegetarian diet that is high in fiber, low in sugar, low in fat, to regular exercise. and dealing with stress
After following the participants for 3 years, it was found that the group of patients who ate a plant-based diet along with exercise. The results were not different from those who had clogged artery surgery. But the difference is clear. The behavior modification group did not incur the cost of treatment. which is 4-7 times less, it can be seen that the holistic behavioral adjustment Helps prevent cardiovascular disease and reduce the cost of medical care for patients
A research team from Harvard University also studied this. A 2017 study published in the Journal of the American College of Cardiology tracked the diets of 209,568 people. It reduced the risk of coronary heart disease by 25%. Another 2020 study from The BMJ, also by Harvard researchers, followed the diet of 43,272 men. that switching from one portion of processed meat per day (85 g) to plant protein It can reduce the incidence of heart disease by up to 17%.
Reduces the risk of developing type 2 diabetes. The 2016 Canadian Journal of Diabetes included 13 studies of type 2 diabetes in people following a plant-based diet. A total of 13 studies included more. 60,000 people found that both long-term epidemiological studies or randomized controlled trials also pointed to the same results. Plant-based diets can reduce the risk of diabetes. These include lower fasting blood glucose (Fasting Plasma Glucose), better insulin secretion index, and better insulin sensitivity.
reduce the risk of obesity Helps maintain proper body weight from reducing the amount of fat from meat And the increased fiber intake makes you feel full for a long time. The study in 9,633 older adults was published in the journal Epidemiology of the year 2019 as a vegetable consumption score. The elderly report that for every 10 points of increase in vegetable consumption scores, a 2-centimeter reduction in waist circumference and a 1.1% decrease in body fat were reported in older adults.
Reduces the risk of developing certain cancers. Plant-based diets can reduce the exposure of the carcinogens associated with the consumption of processed meats and red meat. Including plants are also rich in phytochemicals that can help prevent cancer.
A 2018 report from the World Cancer Research Fund (WCRF), with the American Institute for Cancer Research (AICR), is a non-profit organization. We followed the diet of 41,543 cancer-free people for 8 years and found that a plant-based diet consisted of at least 400 grams of whole grains, nuts, vegetables and fruit per day, along with a reduction in Eat sugar, fat, red meat, processed meats and limiting alcohol consumption Reduces the risk of all cancers by 12%, including colon cancer, breast cancer, as well as reducing the incidence of NCDs and obesity that causes many cancers.
2015 Canadian research. published in the Nutrition Journal.
In the diet of 1,179 people, the plant-based diet reduced the risk of colorectal cancer by 45%.
Nature’s journal Scientific Reports reported on the research. breast cancer Compare that between a group that ate a healthy vegetable diet such as whole grains, fresh vegetables, etc., with a group that also ate a vegetable diet but was often unhealthy, such as refined rice. Fruit juices and high-sugar beverages in those who eat a healthy vegetable diet It was found to reduce the risk of breast cancer by 67% compared to the unhealthy vegetable diet group.
Increases antioxidant levels and reduces inflammation in the body. Various phytochemicals in plants inhibit the process of free radicals. Help slow down the deterioration of cells. and reduce the risk of various non-communicable diseases (NCDs)
Strengthens intestinal bacteria (probiotics) helps to strengthen the immune system Dietary fiber promotes the growth of good bacteria that protect the digestive tract. Prevents foreign substances from entering the body
Reduce the risk of developing kidney disease This is because eating animal protein is associated with decreased kidney function and the development of kidney stones.
Finally, Dr. Amp suggests that even from many researches has demonstrated the health benefits of the Plant-based diet and to obtain the full range of essential nutrients and amino acids.
All kinds. Plant-based diets should include a variety of plant-based proteins, such as eating rice with beans. because rice contains less of the amino acid lysine Eating nuts, which are high in lysine, can also be supplemented. and on the contrary Which nuts have the least methionine? Eating rice that is higher in methionine also helps to get all of the essential amino acids. should choose to eat Dried Nuts, Nuts Various seeds, tofu, whole grain brown rice, various mushrooms and various vegetables, etc.
In addition, plant-based diets are at risk for vitamin B12 deficiency because of the B vitamin. 12 Found in meat eggs and dairy products Therefore, you should increase your intake of vitamin B12 that comes from plant sources, such as tempeh, seaweed, or foods fortified with vitamin B12, such as plant-based milk, breakfast cereal, etc.
“I would recommend everyone to turn to health care. adjust diet Reduce your intake of red meat and processed meats. “Whoever can lose weight, who can’t yet? It’s okay, may start to reduce from eating regularly. It is eaten once in a while. For anyone who has done well, the doctor would appreciate it as an encouragement. because of good health care is holistic health care It’s not just one behavior change. but to see the importance of all matters together both the food Exercise, mood, quality sleep And living in a good environment without pollution if we take care of our bodies from now on. Do not have to worry about various risks. that will happen in the future.”
BDMS Wellness Clinic is committed to developing and researching health issues. to give as a gift of health to all Thai people Learn more at the website. www.bdmswellness.com and https://www.youtube.com/watch?v=s34VbS5II0k
