Plant Proteins Support A Healthy Body Weight

Previous research has suggested that meat consumption is linked to weight gain, though this remains a topic of fairly intense debate.  While meat is a good source of protein, many meats, particularly red meats, are also a high source of total fat and unsaturated fat.  Additionally, we typically eat way too much meat rather than consuming the recommended 3-ounce serving size.

A recent nutrition research study continues to add fuel to this debate on meat consumption and weight gain.  This new study examined the relationship between protein intake and body mass index and compared animal protein to plant protein intakes in volunteers enrolled in the Belgian National Food Consumption Survey.  Eating habits were determined by 24-hour dietary recalls from over 3,000 men and women.  In this group of volunteers, animal protein consumption was nearly twice as high as plant protein consumption. Meat and meat products made up the majority of the animal protein consumption, while cereals and cereal products made up the majority of plant protein intake.  A look at the relationship between different protein intakes and body mass index revealed:

• As animal protein intake increased, body mass index became greater in men.
• Also in men, eating greater amounts of animal protein resulted in greater waist sizes.
• In men and women, an increasing level of plant protein consumption was linked to both a lower body mass index and a smaller waist size.

This new research study continues to suggest that the consumption of animal protein is linked to an increase in body mass index and waist size, putting individuals at risk for becoming overweight or obese.  In contrast, altering our eating habits to include greater amounts of plant proteins might help support a healthier body weight and reduce our risk of becoming overweight.  Unfortunately, this study's summary does not indicate whether this analysis was done such that it adjusted for caloric content of these foods, as this could impact the final conclusions.  Nonetheless, previous research that did make this adjustment still suggested that red meat consumption was linked to weight gain.  Reducing the amount of animal protein we consume or making healthier choices in the animal proteins we choose to consume can be an important part of our fight against obesity.  Fortunately, the U.S. Department of Agriculture (USDA) recently announced that the 40 most popular meat products will be required to carry a nutrition facts panel.  The nutrition facts panel will include the total calories and grams of total fat and saturated fat the product contains and any product that lists a lean percentage statement (e.g. "80% lean") on its label also must list its fat percentage.  This information will make it easier for all of us to choose meat products that fit into a healthy diet.

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Reduce Meat Consumption To Prevent Weight Gain

Most of us love to eat meat, whether it is beef, poultry, pork, or one of the many other varieties.  When cooked right, meat can be delicious, savory, and satisfying.  However, most of us eat too much meat.  Instead of limiting ourselves to the recommended 3-ounce portion we should consume, most of us will eat the whole steak or chop set in front of us whether it is 9, 12, or more ounces.  While it is an excellent source of protein, meat, particularly red meat, can also be a source of unhealthy dietary fat.  The impact of meat consumption on body weight remains a topic of debate with many, but not all, studies suggesting that meat consumption is linked to weight gain.

As part of a large European  study on cancer and nutrition, researchers examined the association between meat consumption (total meat, red meat, poultry, and processed meat) and weight gain after 5 years.  For this study, the researchers recruited over 100,000 men and nearly 300,000 women from 10 European countries.  Questionnaires were used to determine dietary habits, which were then analyzed in respect to changes in body weight over a 5-year period.  Results of this diet and body weight analysis showed that:

• Total meat consumption was linked to an increase in body weight.  This was true for both normal weight and overweight volunteers and for both smokers and non-smokers.
• When the data was adjusted so that caloric intake was comparable, an increase in meat consumption of 250 grams (about 9 oz) per day was linked to a 4.4 pound greater weight gain after 5 years.
• Positive links between weight gain and consumption of red meat, poultry, and processed meat were also observed.

These are interesting results that confirm earlier observational studies that suggest meat consumption can lead to weight gain.  The most interesting result outlined in this study is that meat consumption would lead to weight gain even if calorie consumption was approximately equal.  While we might look at the numbers and think that gaining 4.4 lbs  over 5 years is pretty insignificant, over a lifetime this would add up to a substantial weight gain.  Therefore, this study suggests that limiting the amount of meat we eat on a regular basis might help us maintain a healthy body weight over time.  Meat is clearly a good source of protein and we all need protein in our diets.  However, making wise choices in the meats we consume (aim for leaner meats and appropriate portion sizes) and including protein from non-meat sources can help us limit meat consumption to a healthier level.

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