Find out how you can reduce your risk and improve your health in the long term by changing your diet.
Reviewed by dietitian Annie Nguyen, MA, RDReviewed by dietitian Annie Nguyen, MA, RD
Let’s face it: Our eating habits have a significant impact on our long-term health. Over the past few decades, the increase in global meat production and consumption in many countries has far exceeded dietary guidelines. Studies have shown that diets high in processed meat and unprocessed red meat are associated with an increased risk of chronic diseases, including type 2 diabetes. With rates of heart disease and diabetes on the rise, understanding how your meat consumption affects your health is critical for disease prevention and longevity.
A recent global analysis has revealed a significant link between daily consumption of red and processed meat and an increased risk of type 2 diabetes. This large-scale study, which was conducted in The Lancet Diabetes and Endocrinologyhighlights the critical importance of reevaluating your meat consumption as part of a diabetes prevention strategy. Read on to learn more about the study’s findings and what steps you can take to protect your health.
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What the study found
The study was led by researchers at the University of Cambridge and used data from the global InterConnect project, analyzing information from 31 study cohorts across 20 countries. This large-scale analysis included nearly 2 million participants and aimed to clarify the link between meat consumption and the risk of type 2 diabetes.
The researchers found that eating 50 grams of processed meat daily – about two slices of ham – was associated with a 15 percent higher risk of developing type 2 diabetes over the next decade. Eating 100 grams of unprocessed red meat daily, about the equivalent of a small steak, was also associated with a 10 percent increased risk.
Nita Gandhi Forouhi, the study’s lead author and professor in the Medical Research Council (MRC) Department of Epidemiology at the University of Cambridge, said in a statement: “Our research provides the most comprehensive evidence to date of an association between red and processed meat consumption and a higher future risk of type 2 diabetes. It supports recommendations to limit red and processed meat consumption to reduce the number of type 2 diabetes cases in the population.”
While poultry consumption was associated with an 8% increased risk, this finding was less consistent. Further analysis suggested that the association between poultry consumption and diabetes risk was weaker than that between red and processed meat.
“Previous meta-analyses have brought together previously published results from studies on the association between meat consumption and type 2 diabetes, but our analysis looked at data from individual participants in each study,” explained Chunxiao Li, the study’s lead author and research fellow at the MRC. “This meant that we could harmonise the key data collected across the studies, such as information on meat consumption and the development of type 2 diabetes. Using harmonised data also meant that we could more easily take into account different factors such as lifestyle or health behaviours that may influence the association between meat consumption and diabetes.”
Related: Complete list of foods you should eat if you have diabetes – and what you should limit
What these findings mean for your diet
Here are some practical dietary tips to reduce your risk of type 2 diabetes:
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Limit your consumption of red and processed meat: To lower your risk, reduce your consumption of processed meats such as bacon and sausage, as well as unprocessed red meat. Instead, eat smaller portions and eat red meat less often.
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Eat more plant-based foods: Incorporate a variety of plant-based proteins, such as beans, lentils, and tofu, into your meals. Not only are these options healthier, but they also provide important nutrients and fiber.
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Choose lean proteins: If you eat meat, choose lean alternatives such as chicken or fish. These may have less impact on diabetes risk than red and processed meat.
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Eat more whole foods: Load your plate with fruits, vegetables, whole grains, nuts and seeds to lower your risk of type 2 diabetes and reap numerous other health benefits.
The conclusion
The latest research results from The Lancet Diabetes and Endocrinology shows a clear link between daily consumption of red and processed meat and an increased risk of type 2 diabetes. To lower your risk and improve your long-term health, limit your red meat consumption, eat more plant-based foods, choose lean proteins and prioritize whole foods. If you have any questions or concerns about your diet or diabetes risk, talk to your doctor or registered dietitian.
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Read the original article on Eating Well.
