Beef Up or Down?

magnifying glass over the word diabetes

If I’m talking about building more muscles, I'm guessing most of us wouldn't mind beefing up. If I'm talking about our bank accounts, it’s definitely beefing up.

Research Studies
Over ten different research studies suggest the more red meat you eat, the more you increase your risk of diabetes and colorectal cancer.

Beef Down
So if you aren’t interested in experiencing either of these diseases, you might want to consider beefing down.

Red meat has no fiber, and it usually contains less then 60% water.

Full Plate Diet Beef Down
How can you beef down? Be sure the amount of red meat you eat is no bigger than a quarter of your plate. Even though chicken, turkey, and fish have no fiber either, they are not associated with increasing your risk of diabetes and colorectal cancer.

Full Plate Diet Fiber Up
And you can decrease your risk of diabetes and colorectal cancer further by Powering Up the rest of your plate with fruits, veggies, whole grains, and beans. If you want to take that Power Up action a step further and decrease your diabetes and colorectal cancer risk even more, try some meatless days by replacing fiber-less meat with fiber-rich beans. Beans are the king of fiber-rich foods, and they just happen to be a great source of protein!

Norat T, Chan D, Lau R, et al. The Associations Between Food, Nutrition and Physical Activity and the Risk of Colorectal Cancer: WCRF/AICR Systematic Literature Review Continuous Update Project Report. Imperial College London: WCRF/AICR, 2010.
Micha R, Wallace S, Mozaffarian D. Red and Processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation 2010; 121:2271—83.


Diana Fleming

Diana Fleming, PhD, LDN, is a co-author of The Full Plate Diet and Nutritionist for Full Plate Living. She received her doctoral degree from Tufts University and has since dedicated her time to translating complicated nutritional data into easy and fun concepts anyone can apply at their next meal. In her spare time, she has painstakingly perfected the ultimate healthy AND delicious chocolate chip cookie.

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