According to a recent study, the consumption of red meat may elevate the risk of developing type 2 diabetes.

A recent study published in The American Journal of Clinical Nutrition suggests that individuals who consume red meat on a regular basis may have a higher risk of developing Type 2 diabetes later in life. The risk is even greater for those who frequently consume processed meats such as bacon, hot dogs, and lunch meat. The study's author, Xiao Gu, a nutrition researcher at the Harvard T.H. Chan School of Public Health, recommends reducing red meat intake and making other lifestyle changes to help reduce the risk of Type 2 diabetes. The disease affects over 37 million Americans, with 90 to 95 percent of those individuals having Type 2 diabetes. The disease rates are increasing in the United States and globally, and can lead to damage to the heart, kidneys, and eyes. The study analyzed data from nearly 217,000 health professionals who participated in three large studies over several decades, and found that the more servings of red meat consumed, the higher the likelihood of developing diabetes, even after adjusting for other factors such as physical activity and alcohol intake.

The study reveals an association between the consumption of red meat and the risk of developing Type 2 diabetes, but it does not establish a direct causation. Individuals who consumed approximately two full servings, equivalent to around six ounces, of beef, pork, or lamb daily had a 62 percent higher likelihood of developing Type 2 diabetes compared to those who consumed the least amount, which was approximately two servings per week.

It is important to note that the study's findings do not imply that red meat consumption directly leads to Type 2 diabetes. Rather, they indicate a correlation between the amount of red meat consumed and the risk of developing the disease. The study primarily consisted of female participants, accounting for over 80 percent, and predominantly white individuals, making up 90 percent of the sample. Consequently, the researchers observed a weak connection between red meat consumption and Type 2 diabetes in Asian and Hispanic populations due to the limited number of participants from these ethnic backgrounds.

Nonetheless, the study's results align with previous research that raises concerns regarding the consumption of substantial quantities of red meat. The findings suggest that making dietary changes could potentially have an impact on reducing the risk of developing diabetes. The study indicates that substituting just one serving of meat per day with plant-based sources of protein, such as nuts and legumes, or with a dairy product like yogurt, can lower the risk of diabetes.

Dr. Ruchi Mathur, an endocrinologist at Cedars-Sinai in Los Angeles who was not involved in the study, explains that red meat has both positive and negative aspects. On one hand, it is a valuable source of protein, vitamins like B12, and minerals such as selenium. However, red meat is also high in saturated fat and, depending on the processing, can contain high levels of sodium and preservatives. These factors are detrimental to our health.

Previous research has established a connection between saturated fat and insulin resistance in overweight and obese adults. Animal studies have also demonstrated that high levels of sodium and chemical preservatives, such as nitrates and nitrites found in cured meats, can lead to increased inflammation and cell damage in the pancreas. This damage affects insulin production, which is a key factor in the development of Type 2 diabetes.

The impact of red meat on insulin production is influenced by the presence of heme, a type of iron. However, the connection between red meat consumption and diabetes is still a topic of ongoing discussion, as stated by Dr. Mathur. The majority of studies that have established this link have been based on observational data, relying on individuals accurately reporting their dietary habits over a year. It is worth noting that individuals who consume larger quantities of red meat and are more prone to diabetes also tend to have a higher body mass index, engage in less physical activity, and have a higher likelihood of being smokers. Researchers attempt to account for these variables through the use of mathematical models.

If you eat red meat every day, it may be advisable to reduce your consumption. Dr. Gu suggests that the less red meat you consume, the better. A good goal would be to have one serving per week.

Although most Americans consume more red meat than recommended by nutrition experts, data indicates that we are consuming slightly less beef and more fruit compared to the 1970s when the initial study included in the new research was conducted. However, there has been an increase in the consumption of refined carbohydrates and sweetened beverages, which can also contribute to diabetes.

If you choose to reduce your red meat intake, it is crucial to carefully consider what you substitute it with, according to Dr. Gu.

Previous studies have indicated that replacing processed meats with poultry could potentially lower the risk of diabetes. Seafood and soy-based products like tofu can also serve as healthy, high-protein alternatives. Additionally, plant-based sources of protein such as beans, lentils, nuts, and whole grains can be beneficial. Dr. Mathur also suggests that incorporating these alternatives into your diet can help increase your intake of non-heme iron. For instance, a cup of cooked lentils contains more iron (6.6 milligrams) than a serving of beef. To enhance the absorption of non-heme iron, consider adding vitamin C from sources like lemon juice, tomatoes, or bell peppers to your meals.