Uploaded January 2026 | Updated September 2026, 3 weeks ago
Sources:
1. Are you getting too much protein. Mayo Clinic Health System. Accessed January 9, 2026. mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
2. Dietary Guidelines for Americans, 2020-2025.
3. Dietary Guidelines for Americans, 2025–2030.
4. de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999;99(6):779-785. doi:10.1161/01.cir.99.6.779
5. URIBARRI J, WOODRUFF S, GOODMAN S, et al. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. J Am Diet Assoc. 2010;110(6):911-16.e12. doi:10.1016/j.jada.2010.03.018
6. Aykan NF. Red Meat and Colorectal Cancer. Oncol Rev. 2015;9(1):288. doi:10.4081/oncol.2015.288
7. Li Y, Hruby A, Bernstein AM, et al. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study. J Am Coll Cardiol. 2015;66(14):1538-1548. doi:10.1016/j.jacc.2015.07.055
8. Burke LM, Ross ML, Garvican‐Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol. 2017;595(9):2785-2807. doi:10.1113/JP273230
9. Helge JW. A high carbohydrate diet remains the evidence based choice for elite athletes to optimise performance. J Physiol. 2017;595(9):2775. doi:10.1113/JP273830
10. Kawanishi K, Dhar C, Do R, Varki N, Gordts PLSM, Varki A. Human species-specific loss of CMP-N-acetylneuraminic acid hydroxylase enhances atherosclerosis via intrinsic and extrinsic mechanisms. Proceedings of the National Academy of Sciences. 2019;116(32):16036-16045. doi:10.1073/pnas.1902902116
11. Hudson JL, Wang Y, Bergia Iii RE, Campbell WW. Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106
12. Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021;36(9):937-951. doi:10.1007/s10654-021-00741-9
13. Zawada A, Machowiak A, Rychter AM, et al. Accumulation of Advanced Glycation End-Products in the Body and Dietary Habits. Nutrients. 2022;14(19):3982. doi:10.3390/nu14193982
14. Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023;44(28):2626-2635. doi:10.1093/eurheartj/ehad336
15. Callahan A. The More Protein, the Better? The New York Times. nytimes.com/2025/04/09/well/eat/protein-fact-check.html. April 9, 2025. Accessed January 8, 2026.
16. Gawełczyk M, Jagsz S, Zając A, Langfort J. The Effects of a High Carbohydrate Diet Combined with High Molecular Weight Carbohydrate Supplementation on Anaerobic Performance and Oxidative Stress in Elite Swimmers. Journal of Clinical Medicine. 2025;14(11):3846. doi:10.3390/jcm14113846
17. The 6 biggest changes in the new dietary guidelines. NBC News. January 8, 2026. Accessed January 8, 2026. nbcnews.com/health/health-news/dietary-guidelines-changes-takeaways-meat-dairy-alcohol-rcna252808
Sources:
1. Are you getting too much protein. Mayo Clinic Health System. Accessed January 9, 2026. mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
2. Dietary Guidelines for Americans, 2020-2025.
3. Dietary Guidelines for Americans, 2025–2030.
4. de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999;99(6):779-785. doi:10.1161/01.cir.99.6.779
5. URIBARRI J, WOODRUFF S, GOODMAN S, et al. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. J Am Diet Assoc. 2010;110(6):911-16.e12. doi:10.1016/j.jada.2010.03.018
6. Aykan NF. Red Meat and Colorectal Cancer. Oncol Rev. 2015;9(1):288. doi:10.4081/oncol.2015.288
7. Li Y, Hruby A, Bernstein AM, et al. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study. J Am Coll Cardiol. 2015;66(14):1538-1548. doi:10.1016/j.jacc.2015.07.055
8. Burke LM, Ross ML, Garvican‐Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol. 2017;595(9):2785-2807. doi:10.1113/JP273230
9. Helge JW. A high carbohydrate diet remains the evidence based choice for elite athletes to optimise performance. J Physiol. 2017;595(9):2775. doi:10.1113/JP273830
10. Kawanishi K, Dhar C, Do R, Varki N, Gordts PLSM, Varki A. Human species-specific loss of CMP-N-acetylneuraminic acid hydroxylase enhances atherosclerosis via intrinsic and extrinsic mechanisms. Proceedings of the National Academy of Sciences. 2019;116(32):16036-16045. doi:10.1073/pnas.1902902116
11. Hudson JL, Wang Y, Bergia Iii RE, Campbell WW. Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Adv Nutr. 2020;11(3):548-558. doi:10.1093/advances/nmz106
12. Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021;36(9):937-951. doi:10.1007/s10654-021-00741-9
13. Zawada A, Machowiak A, Rychter AM, et al. Accumulation of Advanced Glycation End-Products in the Body and Dietary Habits. Nutrients. 2022;14(19):3982. doi:10.3390/nu14193982
14. Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023;44(28):2626-2635. doi:10.1093/eurheartj/ehad336
15. Callahan A. The More Protein, the Better? The New York Times. nytimes.com/2025/04/09/well/eat/protein-fact-check.html. April 9, 2025. Accessed January 8, 2026.
16. Gawełczyk M, Jagsz S, Zając A, Langfort J. The Effects of a High Carbohydrate Diet Combined with High Molecular Weight Carbohydrate Supplementation on Anaerobic Performance and Oxidative Stress in Elite Swimmers. Journal of Clinical Medicine. 2025;14(11):3846. doi:10.3390/jcm14113846
17. The 6 biggest changes in the new dietary guidelines. NBC News. January 8, 2026. Accessed January 8, 2026. nbcnews.com/health/health-news/dietary-guidelines-changes-takeaways-meat-dairy-alcohol-rcna252808
