By: Natasha Archary
Tapping into the benefits of a healthier eating plan doesn’t have to be completely restrictive, and you can start with one meat-free day a week.
A vegetarian diet or one that is higher with plant-based alternatives is said to be far more beneficial than just strengthening your immune system. Numerous studies show that a diet that is higher in plant-based foods helps reduce weight gain, reduces heart complications and lowers cholesterol.
Ages ago, meat was consumed as a side dish with starches, vegetables and whole grains featuring as main dishes. That’s changed, with meat a big part of the average South African diet.
Here are 5 reasons for you to go meat-free at least once a week:
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Save money
The cost of vegetables are significantly cheaper than pork, beef or chicken in the country. With meat products marked per kilogram, feeding a family of four a veggie-based meal will be lighter on your pocket.
An example would be to swap out the mince in pasta or lasagne dishes for mushrooms. At roughly R 25 a punnet of mushrooms, this is a steal for a family on a tight budget.
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Improve your overall health score
Your annual health assessment with your medical aid provider will have you fill out a questionnaire about your diet. A diet with a higher portion of fruit and vegetables gives you a better overall score.
A 12-year Oxford study published in the British Medical Journal found that vegetarians outlive meat eaters by six years. Plant-based diets are generally higher in fibre, phytonutrients, antioxidants, vitamins and minerals, strengthening the immune system slowing down the ageing process.
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Lose weight and keep it off
South Africa has a high obesity rate, with 31% of men and 68% of women overweight. An Oxford Vegetarian Study found that BMI (body mass index – a measure of body fat) levels are lower in vegetarians for both men and women. On average non- meat-eaters have a lower body mass index.
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Cancer prevention
According to the Cancer Association of South Africa (CANSA), there is evidence to show that a diet high in vegetable produce can reduce cancer.
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Reduce the risk of heart disease
Vegetarian diets are naturally lower in saturated fats and cholesterol than meat-based diets. The Heart and Stroke Foundation advocates that a vegetarian meal plan may lead to lower blood pressure, improved cholesterol levels, healthier weight and a lower chance of Type 2 diabetes, all of which can reduce heart disease and stroke risk.
If harmful pesticides are a concern for you, opt for organic fruit and vegetables, or start a veggie garden to control what you consume. Going meat-free once a week can be a fun way to get the family included in the meal plan for the day. Meals can also be themed by a country to give more variety to your diet.
Try Mexican Monday, Thai Tuesday, you get the idea.
Also read: Worst breakfast foods to consume
