Regularly eating red and processed meat may increase your chances of developing type 2 diabetes. A new study has found a link between red and processed meat and diabetes risk.
Our eating habits tend to have a profound impact on our health, and so we are often reminded to pay attention to what we eat! People who regularly eat meat, especially red meat and processed meat, need to reduce their intake. A new study has highlighted the link between the consumption of processed meat and unprocessed red meat and an increased risk of type 2 diabetes. Researchers discovered the association between meat and diabetes risk after analyzing data involving nearly 2 million adults from different parts of the world.
Study on meat and diabetes risk
An association has been found between regular consumption of red wine and processed meats and a higher risk of type 2 diabetes, according to an analysis published in The Lancet Diabetes and Endocrinology journal. Researchers at the University of Cambridge studied data from 1.97 million adults from Southeast Asia, Europe, the Western Pacific, the Americas, and the Eastern Mediterranean to find a link between meat consumption and type 2 diabetes, which is a chronic condition.
According to the findings, consuming 50 grams of processed meat every day was associated with a 15 percent increase risk of type 2 diabetes over the next 10 years. Eating 100 grams of unprocessed red meat per day was also associated with a 10 percent higher risk of type 2 diabetes. The researchers found that replacing processed meat with poultry was associated with a lower incidence of the chronic condition.
In 2023, a study published on American Journal of Clinical Nutrition found a link between red meat intake and diabetes. The researchers found that eating two servings of red meat each week increased the risk of developing type 2 diabetes.
Link Between Meat and Type 2 Diabetes
Type 2 diabetes is a metabolic disorder characterized by insulin resistance and high blood sugar levels”, says the diabetologist and endocrinologist Dr. Hridish Narayan Chakravarti.
You may also like
Research indicates that both processed meat (such as bacon, sausages, and deli meats) and unprocessed red meat (such as beef, pork, and lamb) are associated with a higher risk of type 2 diabetes.
“When it comes to health, you should be more careful about consuming processed meats. They have more preservatives and sodium, which can contribute to inflammation and can impair insulin sensitivity,” says the expert. Additionally, the high calorie and low fiber content of these meats can lead to obesity, which is a significant risk factor for type 2 diabetes.
The method used to cook meat can also affect diabetes risk. High-heat cooking methods like grilling, frying, and roasting can produce harmful compounds like advanced glycation end products (AGEs) and heterocyclic amines (HCAs). “These compounds form when protein-rich foods are cooked at high temperatures and can contribute to inflammation and oxidative stress in the body,” says Dr. Chakravarti. AGEs are of particular concern because they can interfere with insulin function, promoting insulin resistance, a hallmark of type 2 diabetes.
On the other hand, methods such as steaming, boiling or slow cooking at low temperatures minimize the formation of these harmful compounds and, therefore, reduce the risks associated with meat consumption.
What are the other harmful effects of eating processed meat and unprocessed red meat?
In addition to the risk of type 2 diabetes, there are many other harmful effects associated with the consumption of red meat, both processed and unprocessed.
1. Heart disease
High intakes of saturated fat, cholesterol, and sodium in these meats can lead to increased blood pressure and cholesterol levels. “These two are known to increase the risk of developing heart disease,” says the expert.
2. Cancer
In particular, processed meats are classified as Group 1 carcinogens by the World Health Organizationwhich means there is evidence that such meats can cause cancer, particularly colorectal or colon cancer. The nitrates and nitrites added to these meats during processing can form nitrosamines, potent carcinogens, in the body.
3. Obesity
Red and processed meats are high in calories and low in fiber, so they can easily contribute to weight gain and obesity. “Obesity, a disease that occurs when the body stores a lot of fat, is a risk factor for many chronic diseases, including type 2 diabetes and heart disease,” the expert says.
Healthier Substitutes for Red and Processed Meats
To reduce the risks associated with red and processed meat consumption, you can incorporate healthier alternatives into your diet. Some of these alternatives include:
1. Poultry and fish
Chicken, turkey and fish are leaner protein sources with lower saturated fat than red meat. Fatty fish like salmon and mackerel are full of omega-3 fatty acidswhich have anti-inflammatory properties.
2. Plant-based proteins
Legumes (such as beans, lentils, and chickpeas), tofu, and tempeh are some of the plant-based protein sources that are healthy substitutes for meat. “They’re high in fiber and lower in saturated fat,” says the expert. Quinoa, barley, and other whole grains, along with nuts and seeds, also provide protein, healthy fats, and essential nutrients.
How to include meat in your diet in a healthier way?
Red meat can provide zinc, iron and B vitamins, so don’t cut it out completely. If you eat more than 90g of red meat a day, cut it to 70g, advises the UK National Health Service.
You can also do the following:
- Opt for lean cuts of meat, such as skinless chicken breast, and trim visible fat before cooking to reduce your saturated fat intake.
- Try to include fatty fish such as salmon, mackerel or sardines in your meals at least twice a week.
- Use healthier cooking methods, such as baking, steaming, or grilling at lower temperatures, to preserve the nutritional value of the meat and minimize the formation of harmful compounds.
- Pairing meat with a variety of vegetables adds flavor and texture and also increases the fiber content of the meal, which can help improve digestion and promote feelings of satiety.
Daily consumption of unprocessed red meat and processed meats can increase your chances of developing type 2 diabetes. So, don’t make it a habit.