🥩 vs. 🥦: Who Gets Sick of What?

A Light-Hearted but Legit Breakdown of Diseases Linked to Meat Eaters vs. Whole-Food Vegans

By: A Salad-Curious Carnivore with a WiFi Connection

Ever wonder who’s more likely to end up in a doctor’s office — the person grilling a steak or the one sprouting mung beans in a mason jar? It turns out, what you eat really can affect how (and when) you might get sick. But not in the overly dramatic, “Bacon equals death” way. Let’s have some fun while breaking down the serious stuff.

So: meat lovers and vegans, unite! We’re diving into:

✅ Who gets what

✅ Why it happens

✅ And what you can do to dodge disease — no matter what’s on your plate

While we're keeping it fun and breezy, this article is grounded in real research and nutritional science.

🥩 Diseases More Common in Meat-Eaters (Especially Heavy Red & Processed Meat Consumers)

Let’s start with our BBQ champions. We’re not saying meat = doom. But frequent, excessive intake — especially of processed or charred meats — has been linked to several chronic health issues.

🫀 Cardiovascular Disease

• Why: Saturated fat, cholesterol, and inflammation from heme iron and oxidized lipids.

• Big culprits: Bacon, sausages, steak, burgers.

• Your arteries: “Bro, I can't take the pressure.”

💩 Colorectal Cancer

• Why: Processed meats contain nitrates and nitrites that form carcinogenic compounds.

• Fun fact: The WHO classified processed meat as a Group 1 carcinogen — same category as tobacco (but no, your ham sandwich isn't a cigarette).

🍬 Type 2 Diabetes

• Why: High intake of red and processed meat is associated with increased insulin resistance — potentially due to iron overload and inflammation.

• Also: Meat-heavy diets often lack fiber, which is key to regulating blood sugar.

⚖️ Obesity

• Why: Energy-dense, high-fat meats can promote weight gain, especially when paired with low fiber and sedentary Netflix binges.

🧠 Dementia & Cognitive Decline

• Why: High saturated fat intake has been associated with poor vascular health and brain aging. Some studies link it with increased Alzheimer’s risk.

🧬 Certain Cancers (Pancreatic, Prostate, Breast)

• Why: Inflammatory compounds in cooked meat (like heterocyclic amines and PAHs), hormone residues, and excess IGF-1 levels may all play a role.

🦵 Gout

• Why: Meat (especially organ meats and red meat) is rich in purines, which break down into uric acid. When that piles up? Joint pain party.

💊 High Blood Pressure (Hypertension)

• Why: Excessive sodium in processed meats + saturated fats = blood vessel dysfunction.

🌱 Diseases That Whole-Food Plant-Based Vegans Are Less Likely to Get

Studies show that vegans — particularly those who eat a whole foods, not just Oreos version of veganism — tend to have:

✅ Lower blood pressure

✅ Lower cholesterol

✅ Reduced risk of heart disease

✅ Lower BMI

✅ Lower risk of Type 2 diabetes

✅ Lower overall cancer incidence

BUT — before we award the Nobel Peas Prize — vegans aren't immune to disease. They have their own risk profiles. Let’s break that down next.

🥦 Diseases/Health Issues That WFPB Vegans May Be More Prone To (if Not Careful)

It’s not all green smoothies and glory. Certain deficiencies and imbalances can creep in if you do not eat a variety of nutritious fruits and veggies or if you're not informed.

🔋 1. Vitamin B12 Deficiency

• Why: Only found naturally in animal products. Deficiency can lead to fatigue, nerve damage, brain fog.

• Solution: Fortified foods (like plant milk or nutritional yeast) or low-dose supplementation.

🩸 2. Iron Deficiency Anemia

• Why: Plant-based iron (non-heme) is harder to absorb.

• Solution: Pair iron-rich foods (like lentils, spinach) with vitamin C for better absorption.

🧠 3. Omega-3 Deficiency (EPA & DHA)

• Why: Plant sources provide ALA, which converts poorly to DHA and EPA.

• Solution: Include flax, chia, walnuts, and consider algae oil if needed.

🦴 4. Calcium and Vitamin D Deficiency

• Why: No dairy = potential gap. And some vegans avoid fortified foods.

• Solution: Dark leafy greens, tofu, fortified plant milks, UV-exposed mushrooms, and getting sunlight like a well-hydrated cat.

🍠 5. Iodine Deficiency

• Why: No fish, dairy, or iodized salt = potential thyroid issues.

• Solution: Seaweed (but in moderation!) or iodized salt.

🧠 6. Mental Health Considerations

• Some vegans report increased anxiety or depression, possibly linked to low omega-3, B12, or iron.

• BUT — lifestyle factors (community, food anxiety, social isolation) may also play a role.

🎯 The Bottom Line? It’s Not Just About Meat or Plants

The quality of the food matters more than the label. A “plant-based” diet of soda and fries? Not better than a meat-inclusive diet full of veggies, whole grains, and moderate protein.

🏆 Winners in Each Camp:

Health Benefit	WFPB Diets 🥦	Meat-Moderate Diets 🥩
Heart Health	✅ Strong	⚠️ Risk with high red meat
Diabetes Risk	✅ Lower	⚠️ Higher with processed meat
Nutrient Dense	✅ With planning	✅ Easy B12, Iron, Creatine
Gut Health	✅ High fiber	⚠️ Often low fiber
Convenience	⚠️ Needs planning	✅ Easy protein & calories
Longevity	✅ Often longer	⚠️ Depends on balance

🎉 Final Thoughts: Plants, Meat, and Peace

Let’s stop the food wars, shall we? Both sides have pros and cons. Whether you're eating lentil loaf or lamb chops, here's how to dodge disease like a dietary ninja:

• Eat more whole foods, fewer ultra-processed ones

• Get your bloodwork done once in a while

• Move your body like it owes you money

• Manage stress like a zen avocado

• Love your food, but don’t let it stress you out

And most importantly? Whether you’re a steak bro or a tofu queen: chew with joy.