A recent study suggests that consuming more than one serving of red meat per week can increase the risk of developing type 2 diabetes. Researchers analyzed health data from nearly 217,000 people over a period of up to 36 years, finding that those who consumed the most processed red meat were 62% more likely to develop type 2 diabetes, while those who ate the most unprocessed red meat were 40% more likely. To reduce this risk, experts recommend replacing red meat with plant-based proteins such as nuts, beans, and dairy. For instance, swapping one daily serving of red meat with nuts and legumes can lower the risk by 30%, and substituting it with dairy can reduce the risk by 22%. The study highlights the importance of portion control, noting that one serving of unprocessed red meat is about 3 ounces, and processed meats like bacon or hot dogs should be limited. Plant-based proteins are rich in vitamins, minerals, and dietary fibers, making them nutritious alternatives. Whole grains like whole wheat and brown rice are also recommended, with portion sizes kept in check. Consulting a registered dietitian can help individuals make these dietary changes effectively.