Just like studies that have come before it, a new study says red meat—both unprocessed and processed—is linked to an increased risk of type 2 diabetes.

The new research from Harvard shows that two servings of red meat per week is linked to a 51% higher risk of diabetes.

Your risk of getting type 2 diabetes comes down to several factors. Some of them you can’t control, like your genes. But modifiable risk factors, like your diet and activity levels, also affect your likelihood of developing type 2 diabetes.

The Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) diet are often recommended for people who want to lower their risk for many chronic health conditions, including diabetes. Foods like fruits, vegetables, whole grains, legumes, beans, nuts, and seeds are emphasized in these diets—and the Harvard researchers looked at how swapping these foods for meat can reduce diabetes risk.

“[Our findings] strongly support that limiting the intake of red meat and instead choosing mainly plant sources of protein will help reduce an individual’s risk of developing type 2 diabetes and its consequences,” Xiao Gu, PhD, first study author and postdoctoral research fellow of the Department of Nutrition, Harvard T.H. Chan School of Public Health, told Verywell.

How Much Does Red Meat Impact Diabetes Risk?

For the new study, researchers looked at data collected from 216,695 participants who were part of the Nurses’ Health Study (NHS), NHS II, and Health Professionals Follow-up Study (HPFS). Using a food frequency questionnaire, the researchers evaluated the red meat intake of the participants every two to four years.

The study found that total, processed, and unprocessed red meat intake was linked to an increased risk of type 2 diabetes. The people in the study who ate the highest amount of red meat had a 62% higher risk of diabetes compared to the people who ate the least amount of red meat. However, when the participants substituted nuts and legumes for red meat in their diets, their risk of diabetes fell by 30%.

When participants swapped in plant-based options for processed meat, specifically, their risk of diabetes decreased even further: by 41%.

Should You Avoid Red Meat?

If you’re thinking you have to stop eating red meat if you want to lower your diabetes risk, experts say that the study had some limitations to keep in mind.

This study was observational in nature, precluding the ability to determine a cause-and-effect relationship between meat intake and diabetes risk.

Also, the researchers don’t distinguish between whether people chose lean cuts of meat over fattier options.

“Previous research has shown that diets high in saturated fat, like found in fattier cuts of red meat, increase the risk of type 2 diabetes,” Mary Ellen Phipps, MPH, RDN, LD, author of The Easy Diabetes Cookbook, told Verywell. “But other studies have shown lean red meats actually have positive health benefits.”

The type of fat content is a key factor when considering whether red meat could impact diabetes risk. Replacing saturated fat with “healthier” fats (like monounsaturated fat found in olive oil and tree nuts) significantly lowered glucose and hemoglobin A1c, according to results of a meta-analysis.

“Because of the vast differences in nutrition profiles between lean red meat and higher-fat red meat, the alternative protein options mentioned in the study would likely be more beneficial in reducing type 2 diabetes risk when used to substitute fattier red meats than lean red meats,” Phipps said.

One long-term randomized controlled trial showed that people can eat fresh, lean beef as part of higher protein diets that effectively support weight loss and manage type 2 diabetes. And in the context of generally healthy diets, substituting lean, unprocessed beef for carbohydrates is linked to positive heart health outcomes.

Gu acknowledged that their study’s findings do not mean that red meat should never be eaten.

“A large steak once a month or having smaller portions of red meat once a week would be consistent with a low risk of type 2 diabetes,” Gu said.

Better Ways to Eat Red Meat

If you want to lower your risk of type 2 diabetes and still enjoy a steak or a burger occasionally, here are some tips to keep in mind:

• Do not eat red meat every day. Try eating cold-water oily fish, dairy, beans, nuts, and legumes as a protein source more often.
• When you do eat red meat, choose leaner cuts, like flank steak and top round steak, instead of fattier cuts.
• Limit your portion size to a serving of 3–4 ounces of red meat per meal.
• Pair red meat with whole grains and vegetables instead of refined grains and fried veggies (like French fries).