Research has come out in the past several years that indicates red meat is bad for everyone. It is linked to an increased mortality rate, increased likelihood of developing diabetes, cardiovascular disease, and an increased risk of cancer. Remember, those with diabetes are already at a higher risk of developing heart disease, having obesity, and other health problems.

But, when you’ve been an omnivore your whole life it’s hard to give up meat entirely. What can you do instead?

Cutting Back On Red Meat

Most of the research a found a connection between red meat and the potential health problems. Researchers at the Harvard School of Public Health found that eating a piece of red meat equal in size to a deck of cards each day raises your risk of diabetes by 19%. This includes beef, lamb, goat, bison, and pork.

What is red exactly? Well, it is meat that contains more iron and myoglobin (a protein that

keeps oxygen close to the muscle) than other kinds of meat.

It may be a good idea to limit your meals to white meat, like poultry, and seafood to lower the risks. Another option is to cut your red meat intake down to an average of one-half an ounce a day. A hamburger has about three ounces of beef. You could eat one of these weekly to keep your risks of cardiovascular disease lower.

Eliminating Processed Meats

Sadly, processed meats seem to be riskier, even increasing the chances of developing colon cancer. The American Institute for Cancer Research recommends avoiding processed meats, like bacon, sausage, and deli meats.

You’ll do better if you choose lean cuts of unprocessed meat, such as beef and pork tenderloins, sirloin steak, and bone-in rib chops. Try to avoid meat that is labeled, Prime, which also has the highest amount of fat. Instead, look for meat that is labeled, Select.

Going for Grass-Fed

Grass-fed beef is also leaner than grain-fed beef and contains more anti-inflammatory Omega-3 fatty acids. While this is more expensive, you’ll be eating less meat overall, which should help keep the costs down.

The important takeaway is that white meat is better than red meat and you should limit your amount of meat intake to a few times a week.