Macro partitioning
Replacing one serving per day of red meat with healthier alternatives such as nuts, fish, whole grains, or vegetables is associated with a significantly lower risk of all-cause mortality.
To lower your risk of death, try replacing one serving of red meat each day with a healthier alternative. The best substitutes are nuts, fish, whole grains, or vegetables. Even replacing red meat with poultry, dairy, eggs, or legumes can reduce risk, but nuts and fish offer the greatest benefit. This substitution should be maintained over time to see the long-term health benefits.
Overall, we found a decrease in red meat and an increase in whole grains, vegetables, or other protein sources was associated with a lower risk of death among women and men. The pooled results showed a substantially lower mortality risk with a decrease in red meat consumption and a simultaneous increase in the consumption of nuts (pooled hazard ratio 0.81, 95% CI 0.79 to 0.84); fish (0.83, 0.76 to 0.91); whole grains (0.88, 0.83 to 0.94)...
Why this rating
Large prospective cohort studies with detailed dietary assessment and long follow-up.
Source
Association of changes in red meat consumption with total and cause specific mortality among US women and men: two prospective cohort studies
Yan Zheng et al. · BMJ · 2019
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