6 healthier alternatives to red meat

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Some studies have found that overconsumption of red meat can lead to increased risks of diseases such as diabetes and some cancers.

According to an article published in the Harvard Health Blog, a diet heavy in red meat can increase the risk of diabetes, heart disease, and shorten overall life expectancy. A serving of three ounces of red meat such as beef, lamb, pork and hamburger daily increased mortality by 13 percent. When compounded with the consumption of processed meat such as bacon, hot dogs and cold cuts, the risk increased by 20 protein. However, cutting back on red meat to half a serving a day could prevent premature death.

Here are six healthier alternatives to get your protein fix.

1.) Tofu

Tofu is well-known meat replacement that is derived from soy or wheat protein and is a staple in Asian cuisine. According to PETA, tofu is a versatile meat alternative as it comes in two variants, water-packed tofu for baking and extra-firm tofu for grilling, desserts and such. The great thing about tofu is that you can soak it to make it more flavorful and enjoyable to the palette without sacrificing proteins and essential vitamins and minerals.

2.) Mushrooms

According to One Green Planet, mushrooms such as cremini or Portobello offer the most rich and meaty taste among its kind. There are a variety of ways to cook mushrooms and it can definitely pass as a tasty red meat alternative.

3.) Legumes

Legumes such as lentils, black beans, chickpeas, edamame, Anasazi beans can lower the consumption of meat and are less expensive. According to Fit Day, while beans don't exactly taste like meat, they have similar nutrient content as they contain iron, phosphorus, zinc, and fiber.

4.) Eggplant

By itself, eggplant has minimal protein value. However, it can be mixed with other protein-rich vegetables and fruits such as soy, cantaloupes, watermelons and bananas. According to Luv2Garden.com, eggplant is rich in fiber, thiamine, niacin, folate and vitamins C and K. Seasoning such as thyme, basil and garlic can help eggplant taste meatier as well.

5.) Cauliflower

It is one of the latest foods trending today and it is with good reason. According to BuzzFeed, cauliflowers are suitable red meat alternative as it is versatile enough to be grilled, baked, sautéed or mashed into different recipes that could mimic the taste of meat.

6.) Turkey

Cutting down on red meat doesn't mean you have to refrain from eating all types of meat. Turkey is rich in iron, protein and is overall a much healthier alternative, according to 3 Fat Chicks.