Why is it better to eat less meat? Exploring the Health and Environmental Benefits

October 15, 2025 •

4 min read

According to the UN's Food and Agricultural Organization, about 14% of all global greenhouse gas emissions come from meat and dairy production. By reducing your consumption, you can significantly lower your environmental impact while also reaping numerous health benefits, proving why is it better to eat less meat for personal and planetary well-being.

Quick Summary

Eating less meat offers a wide array of health advantages, including a reduced risk of heart disease, type 2 diabetes, and certain cancers. It also contributes positively to environmental sustainability by lowering greenhouse gas emissions and conserving resources.

Key Points

Reduced Risk of Chronic Diseases: Lowering meat intake, especially red and processed varieties, is linked to a decreased risk of heart disease, type 2 diabetes, and certain cancers.
Improved Gut Health: A diet with less meat and more plant-based fiber nourishes beneficial gut bacteria, leading to better digestion and overall health.
Supports Weight Management: Plant foods generally have lower calories and fat than meat, aiding in weight loss and long-term weight maintenance.
Lower Environmental Impact: Eating less meat significantly reduces your carbon footprint, land use, and water consumption, especially by cutting back on resource-intensive beef production.
Provides Cost Savings: Plant-based protein sources like beans, lentils, and tofu are typically more affordable than meat, resulting in lower weekly grocery expenses.
Encourages Nutrient-Dense Eating: Replacing meat with nutrient-rich plant foods increases your intake of fiber, vitamins, and minerals, without compromising on protein.

The Compelling Health Advantages

Transitioning to a diet that incorporates less meat is widely supported by nutrition research for its positive effects on human health. High consumption of red and processed meats, in particular, has been linked to several chronic conditions. By shifting your focus toward plant-based foods, you can gain significant protective benefits.

Reduced Risk of Chronic Diseases

Decades of research have shown a strong correlation between high red and processed meat intake and increased risk of chronic ailments. A more plant-focused diet can lower the likelihood of developing these conditions.

Heart Disease: Red and processed meats are often high in saturated fats and cholesterol, which can contribute to heart disease. Replacing these with unsaturated fats from plant sources like nuts, seeds, and avocados helps to lower cholesterol and improve heart health.
Type 2 Diabetes: Studies indicate that even replacing just one daily half-serving of meat with a plant-based protein can significantly reduce the risk of developing type 2 diabetes. Plant-rich diets are associated with improved insulin resistance and healthier blood sugar levels.
Certain Cancers: Processed meats are classified as a carcinogen, and excessive red meat intake is linked to an increased risk of colorectal and other cancers. Plant foods, conversely, contain protective compounds and are associated with a lower incidence of these diseases.

Improved Gut Health and Weight Management

A healthy gut microbiome is crucial for overall health, influencing immunity, mood, and metabolism. Plant-based diets, which are naturally rich in fiber, feed the beneficial bacteria in your gut, leading to a more robust digestive system. Moreover, many plant foods are lower in calories and fat than meat, aiding in weight management. Studies show that individuals on vegetarian diets tend to weigh less and have a lower risk of obesity.

The Environmental Case for Eating Less Meat

The production of meat, particularly beef, is far more resource-intensive and environmentally impactful than producing plant-based foods. Reducing meat consumption is one of the most effective ways individuals can decrease their carbon footprint.

Significant Reduction in Greenhouse Gas Emissions

The livestock sector is a major source of greenhouse gases, including methane, a potent climate-altering gas produced by grazing animals. By consuming fewer animal products, you can help mitigate these emissions.

Livestock farming uses up a huge proportion of the world's agricultural land and fresh water, with cattle being especially demanding.
Choosing low-impact plant proteins like beans, peas, and nuts over meat has been shown to result in significantly fewer emissions.

Conservation of Land and Water Resources

Meat production places an enormous strain on natural resources. Shifting to a more plant-based diet reduces the need for agricultural land by up to 80% and can decrease agricultural water use by 50%. It is a tangible way to help protect ecosystems from deforestation and pollution.

Economic and Ethical Considerations

Beyond health and the environment, there are also financial and ethical reasons to consider reducing your meat intake. Plant-based proteins, such as lentils, beans, and tofu, are generally more affordable than meat, leading to significant cost savings on grocery bills over time. One study found that flexitarian diets could reduce food costs by 14%, while vegan diets were even cheaper. Ethically, many people are concerned about the conditions animals endure in industrial-scale factory farms, making reduced consumption a compelling choice.

Practical Tips for Reducing Meat Intake

Here are some simple steps to make the transition easier and more enjoyable:

Start with 'Meatless Mondays': Dedicate one day a week to plant-based meals to ease into the change.
Explore new recipes: Use the transition as an opportunity to discover delicious new flavors and ingredients. Search for plant-based recipes that feature legumes, whole grains, and vegetables.
Try meat alternatives: Experiment with plant-based proteins like tofu, tempeh, lentils, and chickpeas. They can be used as versatile meat substitutes in many dishes.
Use smaller portions: If you still want to include meat, reduce the portion size and supplement with extra vegetables, beans, or whole grains.

Comparing Protein Sources: Beef vs. Lentils


Feature	3 oz Cooked Beef	1 Cup Cooked Lentils
Protein	~25g	~18g
Saturated Fat	~5g	<1g
Cholesterol	~75mg	0mg
Fiber	0g	~16g
Cost	High	Low
Water Footprint	Very High	Very Low
Greenhouse Gases	Very High	Very Low

Conclusion

From bolstering your health and protecting the environment to saving money and supporting ethical practices, the reasons for eating less meat are numerous and compelling. While meat can provide certain nutrients, a well-planned diet rich in plant-based alternatives can provide all the essential nutrition your body needs, often with fewer negative side effects. The key is balance and mindful decision-making. By making small, consistent changes, you can put the odds in your favor for a longer, healthier life and contribute to a more sustainable future for the planet. You don't need to eliminate meat entirely to make a difference; the goal is progress, not perfection.

For more information on the benefits of sustainable diets, consider consulting the EAT-Lancet Commission report.

Frequently Asked Questions

Yes, you can easily get enough protein from a variety of plant-based sources, such as lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds. Combining different plant proteins throughout the day can ensure you get all the essential amino acids.

While heme iron is found in meat, non-heme iron is abundant in plant foods like lentils, spinach, and fortified cereals. Vitamin C helps with iron absorption. Vitamin B12 is primarily found in animal products, but fortified foods and supplements are reliable options for those significantly reducing or eliminating meat.

Many people who reduce their meat intake and increase their consumption of whole plant foods experience weight loss. Plant-based diets are often lower in calories and fat and higher in fiber, which helps promote satiety.

Yes. Producing meat requires more resources and creates more greenhouse gas emissions than producing plant-based foods. Even modest reductions in meat consumption have a positive cumulative effect on environmental sustainability.

Start with small, manageable steps. Try a 'Meatless Monday' once a week, experiment with one new plant-based recipe weekly, or use smaller meat portions in dishes and bulk them up with more vegetables and legumes. The key is to find delicious, plant-forward meals you enjoy.

Not necessarily. While whole, minimally processed plant foods are healthiest, some highly processed plant-based meat alternatives can be high in sodium and unhealthy fats. Focus on whole foods like vegetables, legumes, and grains to maximize health benefits.

Excellent meatless protein options include tofu, tempeh, lentils, chickpeas, black beans, edamame, and nuts. For example, you can use lentils instead of ground beef in tacos or mix beans into a chili.