The Disadvantages of a Diet With Little Meat

Not eating enough meat could prevent you from meeting your daily iron requirements.

Some people decide to limit their meat consumption for ethical or health reasons, but meat actually provides important nutrients that can be difficult to obtain from vegetarian sources. Meat can be part of a healthy diet, especially if you select meat from grass-fed animals raised humanely instead of the commercial meat that comes from confined animal operations. Choosing ethically raised meat helps you get all the advantages of meat without negatively impacting the health of the planet.

Iron Deficiency

One of the most common disadvantages of not eating enough meat, especially for women of child-bearing age, is the development of iron-deficiency anemia. This condition causes fatigue, dizziness, headaches, pale skin and concentration problems that can greatly affect your overall quality of life. Red meat and liver are the best sources of heme iron, the most easily absorbed and usable form by your body. Although leafy greens and enriched grain products contain some iron, it is the non-heme variety, which is not as bioavailable for your body.

Lack of Satiety

Protein is the most important nutrient to promote satiety, keep you from feeling hungry and revving up your metabolism, especially if you are trying to lose weight, according to a 2004 study in "Journal of the American College of Nutrition." You would need to consume more than 2 cups of cooked red kidney beans, which contain over 450 calories, to get the same amount of protein found in a 4-ounce serving of meat, which provides only about 250 calories if you select lean meat. Meat provides a dense source of protein, which can be part of a healthy weight-loss plan.

Not Enough Zinc

Zinc, like iron, is another important mineral mostly found in meat, especially red meat. The symptoms associated with zinc deficiency, such as decreased smell and taste, a poor immune system and slow wound healing, are some of the disadvantages of eating little meat. The zinc found in plant proteins, such as vegetables, fruits and grains, is unfortunately not as well absorbed as the variety in animal proteins.

Lack of Cholesterol

Although cholesterol has a bad reputation, it is now understood that dietary cholesterol does not directly impact your blood cholesterol levels and cardiovascular disease risk, since most of the cholesterol circulating in your blood is produced by your liver. Cholesterol is found only in animal foods, such as meat, and plays very important roles in your body. It is in the membranes of each cell in your body and is essential for the synthesis of sex hormones, the production of vitamin D following sun exposure and learning and memory.