A healthy lifestyle requires a person to replace problematic foods in their diet. One such food is red meat. Prior research and expert observations have highlighted its association with a wide range of health complications. It affects major organs and their functions: the intestines, the brain, and the heart.
These range from an inflamed gut, as reported in a study published in August 2025 in Molecular Nutrition & Food Research, to an increased dementia risk, to accelerated brain aging by 1.6 years, according to a January 2025 study in the journal Neurology.
Furthermore, also in a previous HT Lifestyle interview from July 2025, a cardiologist warned that red meat can alter the lipid profile by increasing ‘bad’ cholesterol (LDL and triglycerides), thereby increasing erosion and blockage in the arteries, which can result in heart attack or ischemic stroke.
Also read: Attention meat lovers! Study says eating any kind of meat can cause diabetes
A study published in August 2025 in the European Journal of Nutrition revealed what should replace red meat.
What is the alternative?
The study suggested non-soy beans as alternatives. Typically, red meat is chosen for iron, but this does not mean that one should ignore all the potential health risks to vital organs.
The study examined 102 healthy men over a six-week period. They were divided into two groups: those who would eat legumes and give up red meat, and those who would continue to eat red meat.
One of the groups was given beans instead of red meat. The results were remarkable as study participants lost weight and their bad cholesterol decreased. In fact, even when they ate more calories without any intense calorie deficit plan, participants still lost a little weight (about 2 pounds), unlike those who didn’t eat legumes (0.5 pounds). Legumes are recognized as the source beans. Red meat includes mutton, lamb, pork and beef.
nutritional value
Now, interchangeability means that the substitute food must retain at least some of the valuable ingredients of the original food. From legumes you consume less saturated fat, which is generally unhealthy. Additionally, the swap also reduces vitamin B12 intake.
On the positive side, the legume group increases fiber and healthy fats like polyunsaturated fats. So this change has all-around benefits, from protecting brain and heart health to supporting weight loss goals. Nutrition remains balanced overall, but vitamin B12 levels need to be monitored periodically.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
