Not many people know that eating red meat can increase your risk of type 2 diabetes

Red meat is part of diets around the world From the earliest. it is great source of information Protein, vitamins (such as B vitamins), and minerals (such as iron and zinc).

However, red meat has long been associated with an increased risk of disease. heart disease, cancer and premature death. What is less well known is the link between red meat consumption and type 2 diabetes.

Paper published in lancet In September 2024, we highlighted the association with type 2 diabetes using data from the Americas, the Mediterranean, Europe, Southeast Asia, and the Western Pacific (including 20 countries).

In this recent study, which involved approximately 2 million participants, unprocessed red meatBeef, lamb, pork, etc. processed meatFoods like bacon, salami, and chorizo ​​have been linked to an increased incidence of type 2 diabetes.

The researchers also highlighted an association between poultry consumption and the incidence of type 2 diabetes, although the association was weak and varied across populations.

type 2 diabetes is a serious public health issue affecting 462 million people worldwide. This happens when our bodies don't produce enough insulin or Insulin doesn't work properly.

Insulin is a hormone produced by the pancreas, a small leaf-shaped gland located behind the stomach and just in front of the spine. Insulin helps blood sugar enter cells and prevents its concentration from rising in the blood.

Type 2 diabetes occurs when the body does not have enough insulin or is unable to use insulin (also known as insulin). “Insulin resistance” or “impaired insulin sensitivity”), blood sugar levels reach high levels, symptoms Extreme thirst, increased need to urinate, feeling tired, etc. Long-term health issues include nerve damage, foot problems, and heart disease.

The underlying mechanisms linking red meat intake and type 2 diabetes are unknown. The mechanism may be related to pancreatic function, insulin sensitivity, or a combination of the two.

Possible mechanism

Red meat contains high levels of saturated fat and that is Low in polyunsaturated fatswhich can be confusing insulin sensitivity.

Studies have also shown higher intakes of protein from animal sources (compared to animal sources). vegetarian sauce) The risk of type 2 diabetes may be increased, possibly due to the high levels of branched chain amino acids (BCAAs) found in animal proteins.

BCAAs include the amino acids leucine, isoleucine, and valine. In a small study, short-term BCAA infusions increased insulin resistance In humans. Similar results were also shown below Larger human studies.

High levels of plasma BCAAs can have a variety of causes. These associations between red meat, BCAAs, insulin resistance, and type 2 diabetes merit further investigation.

Another potential mechanism involves the gut microbiome, the collection of microorganisms in the gut.

our microbiome metabolizes Colin (water-soluble essential nutrients) and L-carnitine (amino acids naturally found in food), both of which are abundant in red meat. Trimethylamine. The increase in trimethylamine is high risk Have type 2 diabetes.

The way the meat is prepared can also complicate this challenge. cook meat at high temperatureGrilling and barbecuing can produce harmful compounds called advanced glycation products.

These compounds can damage cells through oxidative stress (caused by unstable atoms called free radicals), which can cause symptoms such as: inflammation (It can occur in healthy tissue or cause damage if it lasts too long) insulin resistance.

Red meat is a good source of iron. However, some studies specifically show long-term iron intake or iron overload. Heme iron (iron from animal sources)may increase your risk of type 2 diabetes.

eat less red meat

According to a World Health Organization report, over the past 50 years, worldwide consumption All types of meat have increased. In some wealthy countries, such as the UK, red meat consumption appears to be stable. is in decline. Although there are many, change Changes in meat consumption between and within countries.

In the UK it is recommended not to consume the following amounts: 70g (cooked weight) of red meat per day And avoid eating processed meat. Similar recommendations are offered in many places country.

With the winter holidays just around the corner and festive gatherings in full swing, cutting back on red meat consumption can be difficult, especially for those who love the taste. So please enjoy these moment Don't worry, try to consume it if possible. Fiber-rich vegetables and lean meat.

you can take small steps reduce red meat intake Make smaller portions, choose a meat-free day of the week (for example, Meatless Monday), or replace some (or all) of the meat in recipes with chicken, fish, beans, lentils, etc. It is possible by

On days when you eat red meat, try poaching, steaming, or stewing it.it's healthier More than a grill or barbecue.

This article is republished from conversation Under Creative Commons License. please read original article.