A link between red meat and type 2 diabetes is known?

People who consume red meat on a regular basis may face an increased risk of developing Type 2 diabetes later in life. This finding comes from a comprehensive study published in The American Journal of Clinical Nutrition on Thursday. Moreover, individuals who frequently consume processed meats, such as bacon, hot dogs, and lunch meat, are at an even greater risk.

According to Xiao Gu, a nutrition researcher and one of the study's authors from the Harvard T.H. Chan School of Public Health, making lifestyle changes and reducing red meat consumption can help mitigate the risk of Type 2 diabetes. Currently, more than 37 million Americans live with diabetes, with Type 2 diabetes accounting for 90% to 95% of those cases. Rates of the disease are rising both in the United States and globally, bringing with them potential complications affecting the heart, kidneys, and eyes.

To conduct this study, Gu and his colleagues analyzed data from nearly 217,000 health professionals who participated in three extensive studies spanning multiple decades. These participants provided detailed information about their diets and medical histories every two to four years.

After accounting for various factors, including alcohol consumption and physical activity, the researchers discovered a direct relationship between the amount of red meat consumed and the likelihood of developing diabetes. Individuals who consumed the highest quantity of red meat, roughly two full servings (equivalent to approximately 6 ounces) of beef, pork, or lamb per day, had a 62% higher risk of developing Type 2 diabetes compared to those who consumed the least amount (around two servings per week).

It is important to note that this study does not prove causation between red meat consumption and Type 2 diabetes. Rather, it shows an association between the two. The study primarily involved female participants (over 80%) and individuals of white ethnicity (90%), resulting in a weak link found between red meat and Type 2 diabetes among Asian and Hispanic populations due to the limited number of participants in these groups.

Nevertheless, the study's findings align with previous research emphasizing concerns regarding the consumption of significant quantities of red meat and the potential impact of dietary modifications. The study suggests that substituting one serving of meat per day with plant-based protein sources like nuts, legumes, or dairy products like yogurt may lower the risk of developing diabetes.

Dr. Ruchi Mathur, an endocrinologist from Cedars-Sinai in Los Angeles who was not involved in the study, highlights the ambivalence surrounding the benefits and drawbacks of red meat. While it serves as a valuable source of protein, including vitamins such as B12 and minerals like selenium, red meat is also high in saturated fat. Depending on the processing methods, it can be high in sodium and preservatives, all of which have negative health implications.

Previously conducted studies have connected saturated fat to insulin resistance among overweight and obese adults. Animal studies have indicated that high levels of sodium and chemical preservatives, such as nitrates and nitrites found in cured meats, can cause inflammation and damage cells in the pancreas, hindering insulin production. Type 2 diabetes develops when the body fails to produce sufficient insulin.

Red meat is also rich in heme iron, a type of iron believed to affect insulin production.

However, Mathur asserts that the debate on red meat's impact on health remains unsettled. Most studies showing a correlation between red meat and diabetes in humans have relied on observational data, where individuals accurately reported their dietary habits over the course of a year. Moreover, those who consume more red meat and have a higher likelihood of diabetes also tend to have a higher body mass index, be less physically active, and are more likely to smoke. Researchers attempt to control for these factors using mathematical models.

What does all this mean for your diet?

If you currently consume red meat on a daily basis, it may be wise to decrease your intake. Gu suggests that the lower the consumption, the better. Setting a goal of one serving per week is a prudent approach. While most Americans consume more red meat than recommended by experts, there is some evidence to suggest a slight decrease in beef consumption and an increase in fruit consumption since the 1970s, when the first study incorporated into the new research commenced. However, the consumption of refined carbohydrates and sweetened beverages, which can also contribute to diabetes, has risen.

If you opt to reduce your red meat consumption, it is crucial to select suitable alternatives. Gu asserts that the choice of substitution is "extremely important." Previous studies have indicated that replacing processed meats with poultry may decrease the risk of diabetes. Seafood, soy-based products such as tofu, and plant-based protein sources like beans, lentils, nuts, and whole grains also serve as healthy, high-protein alternatives. Many of these substitutes can contribute non-heme iron to your diet. For instance, a cup of cooked lentils contains 6.6 milligrams of iron, more than an average serving of beef. Including vitamin C through sources such as lemon juice, tomatoes, or bell peppers in your meals can aid in the absorption of non-heme iron by your body.