Side effects of eating non-veg daily: Study reveals 9 long-term health risks |

If you regularly eat red or processed meat more than three times a week, it might be time to reconsider your habits. A major UK study published in BMC Medicine and led by University of Oxford researchers has found a clear link between frequent meat consumption and a higher risk of several non-cancerous health conditions. These include heart disease, diabetes, digestive issues, and even a shorter lifespan. While meat can be part of a balanced diet, overindulgence, especially in processed forms, may lead to serious long-term health consequences. The study highlights the importance of moderation and adopting a more plant-forward approach to eating.

What study says about eating meat and common health risks

This large UK study looked at how eating different types of meat affects the risk of 25 common (non-cancerous) health problems. It followed nearly 475,000 adults over about 8 years. People who ate red or processed meat more than three times a week had a higher risk of issues like heart disease, diabetes, pneumonia, and digestive problems. Eating more poultry was also linked to some stomach and gallbladder issues. However, red and poultry meat were linked to a lower risk of iron deficiency anaemia. A person’s body weight (BMI) explained part of the health risk, suggesting it plays a key role.

9 side effects of eating non-veg more than three times a week on your health

Digestive problems

Overconsumption of non-vegetarian food, particularly more than three times a week, can cause digestive issues. Red meat and processed meats are often high in protein, which takes longer to digest. This can strain your digestive system and lead to problems such as constipation, acidity, and bloating. Over time, these issues may develop into more serious gastrointestinal concerns.

Shorter lifespan

The research also points to a connection between frequent meat consumption and reduced life expectancy. Individuals who eat red and processed meats daily may have a higher risk of premature death compared to vegetarians or those who consume meat in moderation. A plant-based or balanced diet appears to be more favourable for longevity.

Increased risk of chronic illnesses

Red meat is rich in cholesterol and saturated fats, which can accumulate in blood vessels over time. This buildup narrows the arteries, leading to conditions such as:

These chronic diseases are often silent until a major health event occurs, making prevention even more crucial.

Antibiotic resistance

Commercial livestock is often treated with antibiotics to prevent disease and promote faster growth. When humans consume meat from such sources, small amounts of these antibiotics can enter the body. Over time, this may lead to antibiotic resistance, reducing the effectiveness of life-saving medications and weakening the immune system’s response to infections.

Hormonal imbalances

A high intake of meat can disturb the body’s natural hormone levels. The cholesterol in red meat may contribute to steroid hormone imbalances, potentially affecting reproductive health, mood regulation, and metabolism. In some cases, this imbalance may also increase the risk of hormone-related cancers.

Cancer risk

Perhaps the most alarming finding from the Oxford study is the link between red meat and various types of cancer. Regular consumption of red and processed meat is associated with a higher risk of:

Colon cancer, in particular, has been strongly connected to red meat intake. Processed meats like sausages, bacon, and salami are especially concerning due to their high levels of preservatives and additives.

Heart disease

Meat, especially processed types, can raise bad cholesterol (LDL) levels, which is a major contributor to heart disease. Studies show that people who frequently eat processed meats have a higher risk of developing cardiovascular conditions. Reducing intake or opting for lean, unprocessed meat can help lower this risk.

Obesity

The study also draws a link between meat-heavy diets and obesity. Red and processed meats are often calorie-dense and high in saturated fat, contributing to weight gain. Although some high-protein diets may support weight loss, overconsumption without balance can have the opposite effect.

Type 2 diabetes

Daily consumption of red meat has been associated with a higher risk of developing type 2 diabetes. The saturated fats and preservatives in processed meat may interfere with insulin sensitivity, making blood sugar levels harder to control.Eating non-veg food isn’t inherently harmful, but frequency and portion size matter. If you’re consuming red or processed meat more than three times a week, you may be putting yourself at risk of several long-term health issues. Consider balancing your meals with more plant-based proteins, vegetables, and whole grains to support overall wellness.Also Read: Type 1 vs type 2 diabetes in children: How symptoms differ and what to watch for