Childhood Memories and a Love for Vietnamese Cuisine
As a child, I once asked my mother, “Why does our family eat dried fish all the time instead of meat? Meat tastes better, doesn’t it?” She smiled gently, patted my head, and said, “Because I like dried fish better.” Back then, I innocently believed her. It wasn’t until I grew up that I realized it was her way of hiding the fact that, as a single mother, meat was a luxury she couldn’t afford often. Just feeding us two kids, keeping us in school, was already a monumental effort.
In those days, meat was a rare treat—braised pork with eggs or a simple plate of boiled pork felt like treasures, only enjoyed to the fullest during Tet, commemorations, or when special guests visited. To many Vietnamese families like mine, meat was more than food; it symbolized abundance, happiness, and the joy of togetherness.
In Vietnam, an agricultural country, meat has always held a place of honor on dining tables—not just as a food source but as a cultural cornerstone, woven into family meals and regional specialties. But now, as life has become more abundant, I find myself wondering: is our current habit of consuming so much meat really beneficial for our health?
Meat: A Friend or a Hidden Foe?
In the past, meat was a rare delicacy worldwide, reserved for special occasions. Traditional dishes often featured more meat than vegetables because such meals were crafted for significant events.
Over time, our understanding of healthy eating has evolved. Modern science has shown that diets high in animal protein may increase the risk of chronic conditions such as heart disease, diabetes, and cancer. Red meat, though rich in protein and iron, is also high in saturated fats and cholesterol—“enemies” of cardiovascular health.
During holidays and family gatherings, Vietnamese meals are typically centered around meat—crispy roasted pork, golden boiled chicken, and traditional braised dishes. These habits are deeply rooted in culture, yet they contribute to health problems among older adults, such as high blood pressure, high cholesterol, and diabetes. I’ve met many elders who love meat dishes but must limit their intake due to health concerns like elevated lipid levels, headaches, and dizziness after meals.
Furthermore, overconsumption of meat—particularly processed types like sausage, ham, and cured meats—can harm digestive health. Some studies suggest that processed meats contain preservatives like nitrites, which can convert into nitrosamines in the body, compounds linked to stomach and colorectal cancers.
A Pharmacist’s Perspective: Healthier Living Through Less Meat
As a pharmacist, I’ve come to understand the strong link between diet and health. My experience has shown me that health isn’t achieved through indulgence followed by reliance on medications; it requires moderation and balance. Diets rich in vegetables and plant-based proteins allow the body to use less energy for digestion, easing strain on the liver, kidneys, and intestines.
Nutrition experts recommend reducing animal protein intake and prioritizing plant-based proteins such as soybeans, green beans, and nuts. According to the World Health Organization (WHO), red meat consumption should not exceed 300–500g per week. Studies also highlight the benefits of the Mediterranean diet, which minimizes red meat while emphasizing vegetables, nuts, and olive oil, significantly reducing heart disease risk.
I’ve experimented with reducing meat in my diet over the past few years, transitioning to mainly fish and vegetables. I only indulge in meat on rare occasions, especially when craving traditional Vietnamese dishes like bún chả, bún bò Huế, or spring rolls. (Admittedly, it’s a long list, and most include meat!) Surprisingly, I’ve felt lighter, more energized, and no longer experience the heavy post-meal drowsiness I used to. Biologically, plant-based proteins are easier for the body to digest and require less enzymatic energy, contributing to my improved well-being.
Instead of making meat the star of your meals, consider making it a side dish, pairing it with vegetables and whole grains. Try adopting an “85% vegetables, 15% animal protein” diet as a way to reduce meat intake while still maintaining nutritional balance.
Traditional cuisine is a cherished part of Vietnamese culture—a source of national pride and the joy of family gatherings around shared meals. However, adjusting dietary habits is a gradual yet crucial step toward maintaining health and enjoying a higher quality of life. Choosing healthier foods doesn’t mean banning meat; it means consuming it in moderation for a better-balanced body.
Happy body to you!
These are my reflections on meat consumption and its impact on health. What about you? What are your eating habits like? Do you think adjusting your meat intake could benefit your health?
I’d love to hear your thoughts and experiences in the comments below. If you found this article helpful, please share it to help spread the message to more people!
Nguồn Tham Khảo
World Health Organization. (2020). Healthy Diet
American Institute for Cancer Research. (2019). Red and Processed Meat and Cancer Risk
Shinya, H. (2007) - The Enzyme Factor: Insights on digestive health and reducing animal protein intake.
Harvard T.H. Chan School of Public Health - The Nutrition Source: Protein – Recommendations on plant-based protein benefits.