Eat less meat: "Thinking that the best protein is meat is an absurd idea-received". In his book Less meat, Dr. Jean-Paul Curtay, nutritherapist, calls for a rational consumption of animal protein. Cardiovascular diseases, cancer, epidemics, toxic substances... The health arguments in favor of a diet less rich in meat are numerous.
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| Eat less meat |
E-health: Your book Less meat (Editions Solar, 2018) and the Green Monday tribune of which you are a signatory call to reduce our consumption of meat. What diseases does excessive meat consumption show?
Dr. Jean-Paul Curtay: Less meat and Green Monday are calls for people to consume animal protein more reasonably. Personally, I position myself as a doctor and therefore mainly on the health reasons of this approach. It should first be noted that all the studies conducted on this subject are indisputable: the high-protein diets are not beneficial for health and do not lose weight, on the contrary, since each increase in consumption of 250 grams of meat per day is associated with a weight gain of 2 kg every 5 years. In fact, meat promotes intestinal inflammation, which itself plays a role in the onset of overweight and diabetes.In addition to these metabolic problems, people who consume meat are at higher risk of cancer - not just colon cancer - and cardiovascular disease than vegetarians. But I find that the most impressive is the considerable increase in the risk of Alzheimer's disease : people who consume meat, even in small quantities, suffer two to three times more from this neurodegenerative disease than vegetarians.
"Given what it contains, it would be better to eat less meat"
E-health: Pollutants, antibiotics... what are the substances contained in meat that can be dangerous for the health of consumers?
Dr. Curtay: In terms of what's in it, it would be better to eat less meat. The meat initially contains a lot of pathogenic bacteria and bacteria resistant to antibiotics . In parallel, several toxic molecules may be present: scorched or blackened meats contain Maillard reagents , barbecued hydrocarbon vapors and fried meats of acrylamides . But in general, whatever the method of cooking, meats but also fish have more accumulated pollutants than plants because the fat associated with animal products is a pollutant trap and endocrine disruptors. This can be seen in particular with the example of mercury in fish and seafood. These foods have long been regarded as beneficial for health, but today pollution modifies the game and we must therefore look at the report. benefit / risk of seafood. It is better to favor small fish such as herring, sardines or mackerel and avoid predatory fish such as tuna and swordfish which have unfortunately become almost inedible. The crustaceans are even worse because they are filtering animals that recover and accumulate all the pollutants present in the water, which concentrate on the microplastic they swallow.
Overcrowded livestock, infested animals
E-health: More broadly, why does intensive farming in itself represent a health risk?
Dr. Curtay: First of all, because in this type of overcrowding, all animals are immunocompromised and infected. Therefore, they receive systematically preventive antibiotics which promotes the emergence of resistance to antibiotics , a real threat to public health. Another health risk is linked to the presence of viruses in industrial farms: bird flu and swine flu come initially farms and the arrival of a new epidemic of the magnitude of the Spanish flu can not be dismissed! We really need a political revolution and we are currently in a timely moment: an IFOP-WWF poll revealed in 2017 that 89% of French people were in favor of the abolition of intensive agriculture. We know everything that needs to be done, but it's hard to get over it.
Men and menopausal women have almost no need for meat
E-Health: One of the fears that can slow down the switch to a diet less rich in meat is that of lacking protein or iron. Is it a well-founded fear?
Dr. Curtay: Do not confuse meat and protein! While it is true that meat contains complete proteins and all the essential amino acids that we are unable to make alone, thinking that the best protein is meat is an absurd idea. If we combine legumes and cereals we get the same completeness and some foods such as chia, soy or quinoa are complete alone. Plant foods provide sufficient iron intakes but the problem is that it is less well absorbed than that present in animal products. This can be a problem for pregnant women, women with heavy periods and children and adolescents who are growing.The solution is either to make sprains to a vegetarian diet, just a few months for example for pregnant women, or to improve the absorption of vegetable iron. For this, avoid drinking green tea near meals because it blocks the absorption of iron but also complement vitamin C at the end of the meal to improve the absorption of plant iron. We can also favor plant foods rich in iron such as lentils, white beans and soy. But I do not recommend taking iron as a dietary supplement because it is very inflammatory for the digestive tract, unlike iron meat that is wrapped in protein and fiber.And no worries, quite the contrary, for men or menopausal women. All men have an excess of iron because they have no menstrual periods and usually eat more meat than women, because of the idea that meat makes them strong. Iron is an inflammatory mineral that promotes the growth of germs. As a result, consuming too much meat provides excessive iron intake, which increases the risk of infectious and degenerative diseases. Finally, the only risk of deficiency in a diet low in meat is vitamin B12 deficiency, present only in animal products. A strictly vegetarian must therefore supplement in B12.
A woman who has her period can consume meat two to three times a week
E-health: So how much should we consume meat?
Dr. Curtay: Several studies show that eating meat once a week is enough and that it may affect your health. A woman who is menstruating and therefore at risk of iron deficiency may consume meat two to three times a week depending on the abundance of her bleeding, the best is to make iron determinations to find out if there is a deficiency or not. Pregnant women, growing children and adolescents could eat meat once a day, every day.
Organic meat or Label Rouge, and never at night
E-health: What kind of meat do you consume on the days you eat it? Dr. Curtay: Eating less animal products makes it easier to choose. The ideal is to buy them organic, otherwise Label Rouge . A valid recommendation for meat, fish and dairy products. Then, be careful not to carbonize your meat and do not consume scorched or blackened meat. Last recommendation: limit the meat at lunch and never eat at night because the meat gives a lot of energy. It will increase the body temperature and activate the metabolism, which compromises the body's ability to repair itself at night. This will result in aincreased risk of diabetes, cardiovascular disease, cancer and Alzheimer's disease. In practice, it is therefore necessary to favor a light and vegetarian dinner , little loaded with vegetable proteins.
It's not about depriving oneself but finding alternatives
E-health: And the days when we do not consume meat, by what to replace it?
Dr. Curtay: To replace the meat, it is enough to associate legumes (lentils, peas, beans, beans, lupine...) and cereals (like buckwheat, quinoa, rice...). Think also about oilseeds (almonds, walnuts, hazelnuts, cashews...) that contain a lot of protein and monounsaturated or omega-3 fatty acids. It is not a question of depriving oneself but of finding alternatives and today we are lucky to have many vegetarian products at our disposal which help us to consume better, some very successful on the level of taste like the "faux-mages" ", vegetable cheeses made from fermented oleaginous.
Ecology and animal welfare also favoring a diet less rich in meat
E-health: In addition to the health arguments, what are the other reasons for a lower consumption of meat?
Dr. Curtay: Another crushing argument is that of ecology. Livestock farms are responsible for 14.5% of greenhouse gas emissions, such as methane and CO2, and 80% of deforestation, mainly in the Amazon, either to install intensive farms or to GMO soybean cultivation used to feed farmed animals, even those from European farms. We also know the impact of farms in terms of waste and pollution of soil and water. Pig manure, a veritable ecological disaster in Brittany, is a striking example. The last argument is that of animal welfare: the living conditions of farm animals are frightening. Overpopulation, abuse, mutilation... it's absurd. Most people would not eat this meat if they knew under what conditions the animals were raised, that they are infirm, sick and infected...
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