Studies suggest that certain proteins, fats, and metabolic by-products of animal-based foods are associated with disease risk and higher all-cause mortality. While small amounts of animal products can fit into a balanced diet, frequent and excessive intake may increase risks of chronic disease.
Saturated Fat
Saturated fat, found predominantly in animal products and a few tropical oils (like palm and coconut), is linked to higher risks of cardiovascular disease. Excessive saturated fat intake has also been associated with certain cancers, and a higher mortality rate among individuals with breast cancer. The relationship is also influenced by other dietary and lifestyle factors.
Cholesterol
Cholesterol, found only in animal-based foods, has been linked to increased risks of cardiovascular disease, diabetes, and many cancers. Dietary cholesterol is not essential as the body produces it naturally.
Animal Protein
Research indicates that high consumption of animal proteins, including meat, eggs, and dairy, may contribute to increased risk of all-cause mortality, cardiovascular disease, and diabetes. Replacing animal protein with plant protein has been shown to lower these risks.
TMAO Production
Gut bacteria can convert carnitine (from red meat) and choline (from eggs and lecithin) into trimethylamine (TMA), which the liver converts into TMAO (trimethylamine-N-oxide). Elevated TMAO levels are associated with higher risk of atherosclerotic plaque formation, heart attack, stroke, and death. Interestingly, vegans and vegetarians typically lack the gut bacteria required to produce TMAO, further reducing these risks.
IGF-1 (Insulin-Like Growth Factor-1)
IGF-1 is a natural growth hormone essential during childhood, but elevated levels in adulthood are linked to abnormal tissue growth, cancer proliferation, and metastasis. Studies show that animal protein, including casein (a milk protein), promotes IGF-1 production, whereas plant proteins reduce it. This study found that diets high in animal proteins increased overall mortality by 75% in middle-aged people, with a fourfold increase in death from cancer and diabetes. Plant-based diets, on the other hand, mitigated these risks.
Carcinogenic Properties
Processed meat is classified as a Group 1 carcinogen (definitely causes cancer) and red meat is classified as a Group 2 carcinogen (probably causes cancer) by the World Health Organization. These include foods like hot dogs, bacon, sausage, cold cuts, salted, canned, or cured meats, as well as beef, lamb, and pork. The strongest evidence links processed and red meats to colorectal cancer.
HCAs and PAHs (Heterocyclic Amines and Polycyclic Aromatic Hydrocarbons)
HCAs and PAHs are carcinogenic compounds formed when meat is cooked at high temperatures, such as grilling, pan-frying, or baking. These compounds can damage DNA, increasing the risk of cancer.
A Balanced Perspective on Animal Products
While excessive animal food intake poses health risks, moderate consumption can fit into a balanced diet. Research suggests that animal products should ideally contribute less than 10% of daily calorie intake. When choosing animal foods, prioritize healthier options like cold-water fish (e.g., salmon, mackerel, sardines). These are rich in anti-inflammatory omega-3 fatty acids, which support heart and brain health. However, consumption should be mindful of contaminants like mercury.
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