- A large study has found a link between red and processed meat and type 2 diabetes.
- People who ate this meat had an increased risk of developing the disease.
- Several factors can be responsible for this, such as a high content of saturated fatty acids or preservatives.
- Plant-based foods and fish can be healthier alternatives to red and processed meat.
According to a
The research team also looked at poultry, but it was less clear whether it increased the risk for humans.
Type 2 diabetes is a condition in which a person’s blood sugar levels become too high. This disease occurs due to insulin resistance.
Insulin resistance occurs when there is either not enough insulin or the body can no longer use insulin properly. This means that the cells can no longer absorb glucose (blood sugar) for energy.
It can cause numerous health problems, especially if left untreated. These can include nerve and blood vessel damage and, as a result, damage to various organs and parts of the body.
The authors wrote that lower consumption of red meat and processed meat could help reduce the incidence of type 2 diabetes.
For the study, the research team from the University of Cambridge analyzed 31 individual studies from 20 different countries.
In total, almost 1.97 million people were included in the study. Of these, 107,271 were diagnosed with type 2 diabetes during the 10-year observation period.
When they examined people’s eating habits, they found that those who generally ate about 50 grams of processed meat per day (equivalent to two slices of ham) had a 15 percent higher risk of developing type 2 diabetes within the next ten years.
In addition, daily consumption of 100 grams of unprocessed red meat (equivalent to a small steak) was associated with a 10% higher risk.
Eating 100 grams of poultry per day also increased the risk by 8%. However, after further analysis under different assumptions, this association weakened.
Commenting on the findings, Dr. Silvana Obici, chief of the Division of Endocrinology at Stony Brook Medicine and acting medical director of the Diabetes Center at Stony Brook University Hospital, who was not involved in the research, said: “This is an important study that has confirmed, with a much more comprehensive analysis of a large cohort of older studies, that there is an association between higher consumption of red meat or processed meat and an increased risk of type 2 diabetes.”
However, Obici pointed out that a statistical association does not necessarily imply a causal relationship.
“In addition, cooking methods such as frying in fat/oil or searing meat at high temperatures can produce byproducts known to affect glucose metabolism (e.g.
Jennifer Pallian, registered dietitian and owner of Foodess, also pointed out that processed meat often contains high levels of saturated fat, sodium and preservatives such as nitrates, which are considered to trigger insulin resistance.
“In particular,
The influence of red meat on gut bacteria could also play a role, said Pallian, pointing out that the Alistipes shahii Bacteria was
“In addition, red meat is rich in heme iron, which can contribute to oxidative stress and inflammation, both of which
Pallian suggests several substitutes for red and processed meat that may help reduce the risk of type 2 diabetes.
First, plant-based proteins. “Foods like beans, lentils, chickpeas and tofu are rich in protein, fiber and important nutrients without the high levels of saturated fat found in meat,” she said.
Science shows that vegetarian and vegan diets
She likes curry chickpea salad with mayo, curry powder, red onions, celery and dried cranberries as a delicious alternative to processed meat.
The smoky flavor and meaty texture of smoked tofu slices can also satisfy your meat cravings.
Fish, especially salmon, sardines and mackerel, can also be a delicious alternative to other meats. They’re rich in heart-healthy omega-3 fatty acids, she said.
“I buy frozen salmon portions and cook them straight from frozen in my air fryer until they’re perfectly flaky,” Pallian said. You can even save your leftover salmon to eat later as sandwiches and wraps.
A large new study has found a link between red and processed meat consumption and the risk of type 2 diabetes.
Eating these types of meat can increase the risk.
According to experts, several factors could be responsible for this, such as the content of saturated fatty acids in red meat, the formation of advanced glycation end products when the meat is cooked at high temperatures, the sodium and preservatives contained in processed meat, the effects of red meat on intestinal bacteria and the high content of heme iron in red meat.
Healthier substitutes for red and processed meat can be plant-based foods and fish.
