Reducetarianism (re-duce /ĕ/ˈter-ē-ən -ism)

noun

a person who consumes a reduced amount of meat and animal-based products as a way to improve health and reduce carbon footprint.

Synonyms

Veganism, Ovo/Lacto/Pesce- Vegetarianism, Flexitarianism

Antonyms

Paleo, Atkins, Keto

Similar diets include flexitarian (a person who primarily eats plant-based with the occasional inclusion of meat or meat products)

About Reducetarianism

According to the Reducetarianism Foundation, reducetarianism is a primarily plant-based diet that includes meat and animal products including chicken, beef, pork, fish, eggs, cheese, and dairy products but in reduced amounts.

Reducetarianism is similar but different then flexitarianism, ovo/lacto/pesce-vegetarianism, or veganism; all plant-based diets which may or may not include smaller amounts of meat and/or meat products

Its main focus is on mindfully reducing one’s intake as a way to create a more sustainable, healthy, and compassionate world.

It’s not an all-or-nothing approach and any reduction you personally make aids in improving public health, animal welfare, and the environment.

Reducetarianism takes where you are currently with animal product intake and encourages you to reduce your intake in one small way, then add different or additional ways over time.

There are three main goals of Reducetarianism: Improve Health, Lessen Environmental Impacts, and Improve Animal Wellbeing

Reducetarianism Goal#1: Improve Health

Heart? Saturated fats, generally found in animal products, have long been associated with the risk of cardiovascular disease. However, the introduction of the Paleo diet several years back has left many people, including the medical community, confused about the relationship between saturated fat and overall heart health and mortality.

Let’s see what recent research has found.

Study 1: According to a,2020 Cochrane Review, which looked at data from 15 case-control studies totaling 56,000 participants, cutting down on saturated fat reduces the risk of heart disease by 17%, and replacing saturated fats with poly-, and mono-unsaturated fats reduces the risk by 21%. They also determined that greater reductions in saturated fat resulted in lower cholesterol numbers and greater reductions in the risk of cardiovascular disease.

Study 2: A 2021 observational study, using data from 16,073 people in nine countries in Europe, found no association between saturated fat intake and risk of cardiovascular disease. However, they did see variation in risk with certain sources of saturated fat such as a slight reduction in risk with dairy sources. Researchers noted the importance of taking into consideration food sources, each of which has a unique nutrient profile likely involved in our biological response to saturated fat.

Study 3: In a 15-year study of 9,899 women ages 50-55, researchers found no association between increased consumption of saturated fats and greater risk of cardiovascular disease or incidence of death. Interestingly, researchers also noted the possibility of saturated fat to lower the risk of other conditions such as obesity, type 2 diabetes, and high blood pressure.

In summary, the data appears mixed but eating animal meat, and products containing saturated fat may not have the detrimental effect on cardiovascular disease we once believed. One quality review detected a modest reduction in risk with reduced intake. One found no reduced risk but proposed the effects seen in the past may come down to the source of saturated fat. The last also found no reduced risk but noted the possibility for increased consumption to aid in the prevention of obesity, diabetes, and high blood pressure.

For more information on saturated fats, check out the American Heart Association.

Cancer? Some research has linked meats and animal products with an increased risk of cancer. Let’s take a look at some of the recent data.

Breast cancer. A 2021 systematic review and meta-analysis found a high intake of fruits and vegetables and a low intake of red meat and processed meat are associated with reduced risks of breast cancer. However, the findings were not statistically significant, and due to several limitations of the studies, no causal relationship could be made.

Colorectal Cancer. Red meat intake has also been linked to colorectal cancer. In 2015, the International Agency for Research on Cancer (IARC) determined that there was enough evidence to claim that red meat and processed meats are a carcinogen.

But how? Researchers have identified a genetic ‘signature’ present in colorectal cancer which may give us more clues on development and possible treatment interventions. However, the theory still revolves around mutations formed during the cooking or processing of meats. Questions remain on the influence of a specific chemical or chemicals found in meat that may contribute to cancer potential.

Overall Health? Fruits and vegetables are considered “health” foods for several reasons. Naturally, fruits and vegetables are low in calories and provide a variety of nutrients necessary for optimal health. Some of these include fiber, polyphenols/antioxidants (i.e. beta carotene or lycopene), vitamins, minerals, proteins, and carbohydrates.

Research on dietary patterns and specific nutrients all support these health claims, and the connection between consuming a plant-based diet and weight/improved health outcomes is solid.

However, there are certain nutritional considerations when consuming only plants. These include making sure to include adequate protein and possible supplementation with vitamins/minerals such as b12.

Limitations of the data. It’s important to understand that research on diet and human health is very challenging. As you can imagine, daily, weekly, monthly, and yearly intake patterns can change over time and vary greatly. Controlling diets can be done in short-term studies only, and any long-term data is observational. Observational data usually is self-reported creating a large margin of error and reliability. In addition, other outside factors influence our health such as smoking, exercise, genetics, etc. Research can adjust for these but ultimately may influence outcomes and skew data.

Reducetarianism Goal #2: Lessen Environmental Impacts

Ever hear of Factory Farming? Well, it’s estimated that 99% of commercially available meat comes from factory farms which have major impacts on the environment.

Factory farms are major contributors to air and water pollution.

First, factory farms are huge and collectively account for 300 million acres of U.S. land. Not all land is perfect for farming as-is and therefore needs to be cleared and turned into pasture for animals and crops. Deforestation, like in the rainforest, damages delicate ecosystems and wild animal habitats, ultimately contributing to climate change.

Secondly, animal excrement produces large amounts of methane gas. According to Stanford University, “over the first two decades after its release, methane is more than 80 times more potent than carbon dioxide in terms of warming the climate system.” This fact is startling.

Thirdly, these farms not only use up water resources to support animal life but also use a tremendous amount of water in cleaning facilities and in the removal of animal waste. It is said that one pound of beef requires the use of 2,000 gallons of water. In addition, runoff from farms pollutes natural waterways creating dead zones in the ocean where marine life cannot survive.

Reducetarianism claim #3: Improve Animal Wellbeing

Animals residing on factory farms are not provided the natural environment needed to thrive. In fact, most are crammed into spaces, often housed in cages or other restrictive enclosures. They receive inadequate opportunities to graze which limits fresh air, instinctual activities, exercise, and sun exposure. In addition, the offspring of these animals are separated at birth and raised by humans instead of their families.

Often animals are not fed their intended diet; they are often fed high-fat corn-based feed.

Due to overcrowding, animals are more susceptible to disease and illness, requiring the need for prophylactic antibiotics. Overuse of antibiotics has resulted in antibiotic-resistant bacteria strains like MRSA which are a threat to human health.

Most animals have also been genetically altered and/or given growth hormones to increase muscle mass or output of eggs and milk. Chickens’ muscles can grow so big that their legs can no longer support their weight leaving them unable to access feed or water.

Then there are animal slaughterhouses. In 1958, the USDA imposed a Humane Methods Of Livestock Slaughter Act and Regulations which outlined more humane methods of slaughter, but the USDA did little to enforce them.

Fear experienced during pre-slaughter handling and slaughter significantly elevates stress hormones—adrenaline, cortisol, and other steroids.

The presence of stress hormones appears to negatively impact the quality of the meat (i.e. pH, tenderness, aging potential, color, and water holding capacity) and render it unusable by the meatpacking industry. Obviously, this isn’t in the meat industry’s best interest.

Temple Grandin, and the work of many documentary filmmakers, have shed light on these issues and forced the USDA to enforce humane slaughter practices. In addition, consumers are using their buying power to demand better practices.

Newer slaughter methods include stunning. Common stunning methods include electrical stunning, captive-bolt stunning, or the use of carbon dioxide gas. Once rendered unconscious, the animals die as they bleed out.

But, does the meat we consume still contain some level of stress hormones? Does repeated exposure to these stress hormones impact human health? With limited and conflicting data, the verdict is still out on this.

The Bottom Line

Reducetarianism

Is more a movement than a diet
Promotes modest reductions in one’s consumption of meat and animal products
Aimed at improving public health, reducing environmental impacts, and improving animal wellbeing.
Consuming meat and animal products, particularly red meat and processed meats may contribute to poor health including cardiovascular disease and cancer.

Human health may be improved by

Inclusion of more fruits and vegetables
Reduction of saturated fat (mostly been debunked through research)
Reduction of meats and animal products known to be carcinogenic to humans, particularly red meat and processed meats

Factory Farming has negative impacts on the environment.

increased use of resources, particularly water and food
deforestation resulting in the disruption of natural ecosystems
displacement of wild animals by removal of habitat
pollution of air and water by animal waste and water runoff

Animals raised for meat live in less-than-ideal conditions

Inadequate pasture, both physical space and time
Given growth hormones that sometimes leave them unable to access water and food
Overcrowding leads to the spread of disease and illness

Pre-slaughter and slaughter practices can cause a great deal of stress to animals.

Stress hormones are released during this high-stress time
High stress negatively impacts meat quality and renders it unsellable
The verdict is still out on if smaller concentrations of stress hormones in meat transfer to humans and, if they do, have negative impacts on our health.

Don’t just Reduce…

Source your meat. Money is power, right? So, only spend money on meat that aligns with your values. In my experience, costs are comparable, slightly higher at best, but definitely cheaper than buying organic. Plus, with the overall reduction in protein, you may find money will free up your weekly grocery budget to invest in better meats.

Ask the butcher if they know where the meat came from or the practices used. If they don’t know, you may consider 1. Going to an actual butchery or

2. Purchasing brand-name meat which you can then research.

Purchase a meat share (CSA) from a local farm or farms
Purchase part of- or a whole local cow, have it butchered, and freeze it for consumption throughout the year
Raise and slaughter your own animals

Increase your consumption of plant-based proteins. Beans, lentils, nuts, seeds, tofu, and whole grains like quinoa are great sources of protein, though most are incomplete. Meats contain all the necessary amino acids making them complete proteins; plant-based proteins generally do not.

Be sure to include a variety of plant-based proteins throughout the week
Pair with other grains and vegetables (an example is rice and beans)
Quinoa and Amaranth are complete proteins by themselves
Soy or other alternative milk is an easy replacement for dairy proteins

Today

Think about your own, or your family’s, consumption of meat and meat products. Find one small way to reduce your intake. Examples include:

Buy only ½ gallon of milk this week, replace with ½ gallon of alternative milk
Look at the meat aisle. Aside from store-packaged meat, what other brands are there? Can you identify quality markers?
Google plant-based proteins
Ask a friend what kind of meat they buy
Ever tried quinoa? Google recipes for it and commit to trying something new
Instead of each family member getting a full breast of chicken, consider buying and preparing only two breasts, cutting them up, and distributing them evenly. Changing service and presentation can be a useful trick to reducing consumption
Contemplate becoming a ‘farm’ yourself. Six hens are very manageable and will provide you and your neighbors with enough eggs for many years.

There must be a million more ways to reduce your intake. Remember to start small. Even the smallest adjustments add to the collective efforts of many.

Happy Eating, witch!