the risk of Type 2 diabetes and eating red meat more than once a week.

For those who enjoy red meat, there's bad news: a recent study discovered that consuming more red meat than one serving per week raises the risk of Type 2 diabetes.

Researchers examined health data from 216,695 participants for the study, which was published on Thursday in The American Journal of Clinical Nutrition. They discovered that consuming more red meat raises the risk of Type 2 diabetes.

Over the course of up to 36 years, individuals completed dietary questionnaires used by researchers to evaluate diet. They discovered that more than 22,000 of them had Type 2 diabetes.

Compared to those who ate the least red meat, those who reported eating the most had a 62% higher chance of getting Type 2 diabetes. Additionally, every additional daily serving was found to be linked to a higher risk by the researchers (46% for processed red meat and 24% for unprocessed).

According to the Centers for Disease Control and Prevention, more than 37 million Americans have diabetes, with Type 2 diabetes accounting for 90% to 95% of cases. Though it primarily affects adults over 45, adolescents, teens, and young adults are also increasingly experiencing the disorder.

"Our findings strongly support dietary guidelines that recommend limiting the consumption of red meat, and this applies to both processed and unprocessed red meat," study author Xiao Gu, postdoctoral research fellow in Harvard T.H. Chan School of Public Health's Department of Nutrition, said in a news release.

How then should you increase your protein intake if you cut back on red meat? Researchers also investigated the possible impacts of substitutes and identified a few healthier choices.

If you've decided to cut back on red meat but still want to increase your protein intake, there are plenty of alternative protein sources to consider. Reducing red meat consumption can have health and environmental benefits, and you can maintain or even enhance your protein intake through other means. Here are some healthier protein sources to incorporate into your diet:

Poultry: Lean poultry like chicken and turkey are excellent sources of protein. Skinless, boneless cuts are lower in saturated fat.

Fish: Fish, especially fatty fish like salmon, mackerel, and sardines, provide high-quality protein and heart-healthy omega-3 fatty acids.

Plant-Based Proteins:

Legumes: Beans (black beans, kidney beans, chickpeas), lentils, and peas are rich in protein and fiber.

Tofu and Tempeh: Soy-based products are protein-packed and versatile in cooking.

Seitan: Also known as wheat gluten, it's a high-protein meat substitute popular in plant-based diets.

Edamame: Young soybeans are a nutritious, protein-rich snack.

Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are great sources of protein. They're also rich in healthy fats.

Dairy Products: Greek yogurt, cottage cheese, and low-fat cheese are good dairy sources of protein. Opt for low-fat or reduced-fat versions for a lower saturated fat content.

Eggs: Eggs are a complete protein source and can be prepared in various ways.

Quinoa: A whole grain that's also a complete protein source.

Protein-Rich Vegetables: Some vegetables are surprisingly high in protein, such as broccoli, spinach, and Brussels sprouts.

Plant-Based Meat Alternatives: There are numerous plant-based meat substitutes available in the market, like Beyond Meat and Impossible Foods products, which are designed to mimic the taste and texture of real meat.

Protein Supplements: If you're struggling to meet your protein needs through whole foods, you can consider protein supplements like whey protein, pea protein, or hemp protein. However, it's essential to consult with a healthcare professional before starting any supplements.

To maximize the benefits of reducing red meat intake and increasing these alternative protein sources, focus on balanced and varied meals. A diverse diet can provide essential nutrients and amino acids that you might miss by relying solely on one protein source. Remember to monitor your overall nutrient intake, including vitamins, minerals, and fiber, as you make these dietary changes. Consult a registered dietitian or nutritionist if you have specific dietary requirements or health concerns to ensure that you maintain a well-balanced and healthy diet.

For instance, they discovered that swapping out a portion of red meat for nuts and legumes was linked to a 30% decreased risk of Type 2 diabetes. The scientists noted that replacing meat with plant-based protein sources was good for the environment and human health.

Senior author Walter Willett, a professor of epidemiology and nutrition, stated in the news release that "given our findings and previous work by others, a limit of about one serving per week of red meat would be reasonable for people wishing to optimize their health and wellbeing."

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