Why we should all choose tofu not turkey this Christmas

By Dr Shireen Kassam, Consultant Haematologist and Director of Plant-Based Health Professionals UK

Turkeys have become synonymous with festive food; yet the true horror of our food choice is often hidden. These birds are intelligent, sensitive and sweet animals who can form lasting bonds, express empathy and show affection – not dissimilar to the companion animals many of us share our homes with.

Each year, more than 46 million turkeys are killed for Thanksgiving in the United States, whilst 10 million turkeys are killed for Christmas in the UK. Naturally, turkeys can fly and live until the age of 10 years. However, farmed turkeys have been selectively bred to grow at an unnaturally fast rate, which prevents them from flying or even being able to stand. They are killed at 4 months of age having reached an unnaturally high weight of around 25kg and endured numerous health problems related to this fast growth.

These gentle animals spend their lives indoors in ‘factory farms’ which can house up to 25,000 birds in one building. The stressful, overcrowded conditions mean that turkeys are often subjected to painful mutilations such as beak trimming to prevent injury and cannibalism. These birds have no access to nature, natural air or light, or the opportunity to express their natural behaviours.

The conditions are such that bird farms have become the centre of the next pandemic threat. Once again this year, thousands of turkeys are being killed to prevent the spread of bird flu in the UK. In the US, 2.1 million turkeys have been killed since August due to bird flu. Such is the threat to public health that all farm birds in the UK have been ordered to be kept indoors. So there will be no ‘happy turkeys’ on the shelves this Christmas.

Why health professionals should avoid turkey this Christmas

Why as a practicing hospital doctor in a healthcare system that is near breaking point am I concerning myself over turkey consumption? For me, this is a wider issue concerning our broken food system.

Our unhealthy diet, too high in meat and ultra-processed foods, is a leading cause of death and disability globally and in the UK. In addition, the food system, dominated by animal agriculture, is a leading driver of the climate and biodiversity crises and causing land, air and water pollution. In fact, the food system is the dominant driver causing transgression of five of the nine planetary boundaries. These issues are directly affecting the health of people in the UK, having a knock on effect on health services. In fact, unhealthy diets are resulting in a cost of £268 billion to the economy due to the negative effects on health, the environment, lost productivity and social and welfare costs. The global healthcare community is calling for a ‘One Health’ approach to healthcare because it is clear that optimal health outcomes can only be achieved by recognising the interconnectedness between people, animals, plants, and their shared environment.

Is white meat really better for health than red meat?

When it comes to eating meat, it is still commonplace to hear that choosing ‘white meat’ from birds is a healthy choice, providing ‘high quality’ protein. It turns out turkey may not be a healthy choice after all.

When considering well-established risk factors for heart disease, white meat elevates blood cholesterol levels to a similar degree to red meat. It also increases the risk of developing high blood pressure and type 2 diabetes and contributes significantly to weight gain.

Regarding cancer, it is usually red meat consumption that is considered a risk factor, but white meat consumption may also be associated with an increased risk of developing lymphoma, a cancer of the lymphatic system, and gastrointestinal cancers. Turkey is often eaten in the form of deli meats during the festive season and these processed meats have been found to be a direct cause of colorectal cancer.

Broader health impacts

The farming of turkeys is adversely affecting our health in a number of other ways. The infectious threat is not limited to bird flu. Factory farms are a breeding ground for antibiotic-resistance bacteria and these bacteria are now contaminating our land and rivers. This issue was highlighted back in 2022 with the results of a study showing that rivers and waterways near factory farms are being polluted by antibiotic-resistant bacteria originating from animal manure. Turkeys have themselves been shown to carry resistant strains of bacteria.

The implications of this cannot be underestimated, with antibiotic-resistant infections already resulting in almost 1.2 million deaths globally in 2021 and a predicted 2 million deaths per year by 2050 if action is not taken. A key part of the solution is to dramatically reduce the consumption of animals. Limiting or avoiding animal- sourced foods, including turkey, could reduce the use of antibiotics by 42%.

Air pollution is also a major health threat and often considered a consequence of the use of fossil fuels in transportation. In fact, our food system is a major contributor with an estimated 80% of this pollution generated by animal agriculture through the use of fertilisers and pesticides for growing their food and from the accumulation of animal waste. A third of particulate air pollution in UK cities can be traced back to UK farming. Raising animals for food, including turkeys, also contributes significantly more greenhouse gas emissions and requires more land and water than the majority of plant-based foods.

Alternatives to turkey this Christmas

If you are convinced by these reasons to ditch turkey this Christmas then what would be a good alternative? Here is where tofu would be an excellent choice. Made from the leguminous soya bean plant, it not only has an array of health benefits, but its production also has significantly less environmental impacts, whilst having the ability to fix nitrogen from the atmosphere – helping to regenerate the health of our soils.

Tofu is a great source of protein, having the same biological value as animal protein, and also provides a healthy source of fat and various other nutrients such as selenium, iron and calcium. Decades of scientific research has consistently shown that tofu consumption can reduce the risk of some of our commonest chronic conditions. These include heart disease – in part due to its cholesterol-lowering properties – type 2 diabetes and  a number of cancers. Tofu consumption can also improve kidney, bone and brain health. If that were not enough, soya consumption can also help reduce hot flashes in women during the menopause.

In fact, swapping turkey for any legume, including beans and lentils, is a great choice for health, reducing the risk of early death from a number of causes. So if you are in the rare position of having a soya allergy you can still find healthy alternatives to turkey. Meat-free diets in general are associated with significantly lower rates of heart disease and cancer -whilst a 100% plant-based or vegan diet has the lowest environmental impact, would cost a third less than the typical British diet and significantly reduce air pollution. If we were to all switch to a plant-based diet we could release 75% of farmland back to nature and reduce food-related greenhouse gas emissions by more than 60%.

Despite the widespread belief that soya consumption is driving deforestation in the Amazon, more than three-quarters of this soya is grown to feed farm animals with only 7% used for human consumption. So there may be more soya in your turkey than in your tofu dinner! Most soya foods in the UK come from beans grown in Europe or the US and are not contributing to Amazon deforestation.

Why cultural traditions need to change

Sadly your Christmas turkey will have already hatched and be spending their short lives in the squalid conditions of a factory farm. These intelligent, social and affectionate birds have never been able to display their natural behaviours. Yet, I take some comfort in the stories of Susan and Mr Bingles, two turkeys rescued from the dinner table by Good Heart Animal Sanctuary, now living a full life without the threat of a gas chamber. It may be too late for this year, but I hope that as a society we will change our food traditions to ones that are not only better for our health but kinder and more compassionate to the planet and all the animals we share it with. I look forward to the day when celebrations involve enjoying glazed tofu roast, roasted cauliflower, lentil shepherd’s pie, mushroom wellington and a nut roast, which are not only delicious and nutritious but are easy to make and climate friendly. Don’t forget, you can buy UK grown beans and pulses from Hodmedod’s.

If you are wondering how to transition to a plant-based diet, sign up for our free, 21-day plant-based health challenge.

A version of this article was first published in The Independent in 2022.

Images:

• Glazed tofu with roasted & steamed vegetables (cauliflower, parsnip, sweet potato also works well)
• Tofu with soya sauce, cracked black pepper, spring onions with brown rice (add stir-fried shredded sprouts with garlic and fresh ginger for extra plant points!)
• Caramelised tofu with dressed festive salad and lemon infused rice (add a sprinkling of fresh herbs, lentils and/or chickpeas, grains, beans with a squeeze of lemon to your rice for added deliciousness)