Class 1 carcinogens (WHO)

Same level of evidence as plutonium and cigarette smoking.

Colon cancer is increasing in patients under 50. Colonoscopy is now recommended starting at age 45.

Replacing 3% of animal protein (especially processed meats) with plant protein results in lower mortality (n=130,000, Harvard Nurses Health Studies, Song, Willett et al)

There is compelling evidence that retail meat, particularly poultry, serves as an important reservoir for human exposure to antibiotic-resistant E. coli that is causing UTIs.

Escherichia coli is the single most common uropathogen, causing 75–95% of all uncomplicated cystitis and pyelonephritis cases in the United States (Hooton, 2012). The E. coli strains that cause UTIs are known as extraintestinal pathogenic E. coli (ExPEC)

Among the major meat producing species, chickens and turkey appear to be the greatest source of human exposure to antibiotic-resistant ExPEC, and this has important implications regarding antimicrobial use in poultry production. In the US, antimicrobials are administered to poultry as feed and water additives as well as chick and egg (in ovo) injections. (Ref. Nordstrom. Front Micrbiom 2013)

In an observational study of 500,00 patients published in PLoS, the authors conclude:

intakes of eggs and cholesterol were associated with higher all-cause, CVD, and cancer mortality. The increased mortality associated with egg consumption was largely influenced by cholesterol intake. Our findings suggest limiting cholesterol intake and replacing whole eggs with egg whites/substitutes or other alternative protein sources for facilitating cardiovascular health and long-term survival. (ref. Zhuang. PLOS Medicine 2021)

Red meat intake is associated with a higher rate of coronary heart disease ( Ref: Harvard Health Professionals study, n= 43,000, BMJ Al-Shaar)

The Lyon Diet Heart Study is a randomized secondary prevention trial aimed at testing whether a Mediterranean-type diet may reduce the rate of recurrence after a first myocardial infarction. A 46 month analysis showed a striking protective effect of 30 to 53% reduction in cardiac death and cardiovascular events.

The American Heart Association strongly concludes that lowering intake of saturated fat and replacing it with unsaturated fats, especially polyunsaturated fats, will lower the incidence of CVD. (Sacks, Lichtenstien. Circulation 2017)

According to data from the federal government's National Health and Nutrition Examination Survey (NHANES), the top sources of saturated fat in the American diet are:

Cheese.

Beef.

Other fats and oils.

Milk.

Frankfurters, sausages, luncheon meats.

“If someone is consuming a poor-quality diet high in refined starch and sugar, as is common in many [low-income] populations around the world, milk can fill in some important nutritional gaps,” Dr. Willett explained. “However, if diet quality is otherwise good, the added nutritional benefits of milk will be much less.” Willett and Ludwig, NEJM 2020.

In an interview, Dr.. Willett (Harvard Medical School and Harvard T.H. Chan School of Public Health) goes on to say: “Milk is associated with increased risk of breast cancer, prostate cancer and endometrial cancer. It is associated with a lower risk of colorectal cancer (possibly because of calcium).”

“Also, milk has a heavy environmental footprint, especially greenhouse gas production, and if everyone consumed 3 glasses per day, this would make avoiding extreme globally warming very difficult,” he elaborated. “This should be at least be considered when making decisions about production and consumption of milk.”

BENEFITS

Fish is part of the Mediterranean diet and is an important source of protein for coastal communities. 1-2 servings /week can be part of a dietary pattern to reduce cardiovascular disease and mortality.

BUT there are some environmental considerations:

1.Mercury and other toxins accumulate in large fish.(Ref: Mozaffarian. JAMA)

2.Overfishing and destruction of the ocean floor is of serious concern with commercial fishing. (Ref: US Geological Survey)

3. Microplastics … accumulation has been documented in diverse marine species ranging from zooplankton to bivalves and fish, implying the potential for microplastics to accumulate in the marine food web. In this way, microplastics can potentially impact food safety and human health. Vandermeersch. Environ Res 2015