Understand the link between red meat and type 2 diabetes – 10/26/2023 – Balance

People who regularly consume red meat may have a higher risk of developing type 2 diabetes as they age, according to a large study published in The American Journal of Clinical Nutrition. Those who frequently consume processed meats, such as bacon, hot dogs and deli meats, are at an even higher risk.

Reducing red meat consumption and making other lifestyle changes can help many people reduce their risk of type 2 diabetes, says Xiao Gu, a nutrition researcher at the Harvard T.H. Chan School of Public Health and study author. More than 37 million Americans have diabetes, and 90% to 95% of those people have type 2 diabetes. Rates of the disease — which can also damage the heart, kidneys and eyes — are rising in the United States and around the world.

For the new study, Gu and his colleagues analyzed data from nearly 217,000 healthcare professionals who participated in three large studies spanning several decades. Participants answered detailed questions about their diets and medical histories every two to four years.

After adjusting for other factors, including physical activity and alcohol consumption, researchers found that the more servings of red meat people consumed, the more likely they were to develop diabetes.

Those who consumed the highest amount — approximately two full servings, or about 170 grams, of beef, pork or lamb every day — had a 62 percent higher risk of type 2 diabetes compared to people who consumed the lowest amount. which was about two servings a week.

The study does not show that eating red meat directly causes type 2 diabetes; it just shows an association between the amount of red meat you eat and your risk of disease. More than 80% of participants were women and 90% were white; researchers found only a weak link between red meat and type 2 diabetes in Asian and Hispanic people because the number of participants in those categories was so low.

But the study’s findings echo other research that raises concerns about consuming large amounts of red meat and suggests that dietary changes can have an impact on health. Replacing just one serving of meat a day with plant-based protein sources — like nuts and legumes — or a dairy product like yogurt also reduced the risk of diabetes, according to the study.

Why can red meat be harmful to your health?

“Red meat has pros and cons,” says Ruchi Mathur, an endocrinologist at Cedars-Sinai in Los Angeles who was not involved in the study. It is a valuable source of protein, vitamins including B12, and minerals such as selenium. But red meat is also high in saturated fat and “depending on processing, can be high in sodium and preservatives,” says Mathur. “None of these are good for our health.”

Previous research has linked saturated fat to insulin resistance in overweight and obese adults. And animal studies have shown that high levels of sodium and chemical preservatives like nitrates and nitrites, found in cured meats, increased inflammation and damaged cells in the pancreas, which produces insulin. People develop type 2 diabetes when their bodies cannot produce enough insulin.

Red meat also has high levels of a type of iron called heme, which researchers believe may affect insulin production.

“But the debate is far from over,” Mathur said. Most studies showing a link between red meat and diabetes in humans have been observational and have relied on people accurately reporting what they ate over the course of a year. People who eat more red meat and are more likely to have diabetes also tend to have a higher body mass index, be less physically active and are more likely to be smokers, although researchers try to control for these factors through mathematical models.

What do the results mean for your diet?

If you eat red meat every day, it might be a good idea to cut down. “The less the better,” Gu said, adding that one serving per week is a good goal.

Although most Americans eat more red meat than nutrition experts recommend, the data suggests we are eating a little less beef and a little more fruit than in the 1970s, when the first study included in the new research it started. But consumption of refined carbohydrates and sugary drinks, which can also contribute to diabetes, has increased.

If you decide to eat less red meat, how you replace it is “extremely important,” says Gu.

Previous research has suggested that eating poultry instead of processed meats may lower your risk of diabetes. Seafood and soy products like tofu can also be healthy, protein-rich alternatives, as can plant-based protein sources like beans, lentils, nuts and whole grains.

Many of these foods can also help add nonheme iron to your diet, says Mathur. A cup of cooked lentils, for example, contains 6.6 milligrams of iron — more than the amount found in a serving of beef. Consider adding vitamin C from lemon juice, tomatoes or peppers to your meals to help your body absorb non-heme iron.