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If you eat meat or are a meat lover, it may be time to reassess your diet to reduce your risk of developing type 2 diabetes.
Researchers have consistently identified links between red and processed meat consumption and increased risk of heart disease, certain cancers, and shorter life expectancy.
A study by Harvard University researchers found that consuming large amounts of red meat and other animal products rich in heme iron increases the risk of type 2 diabetes.
Now, two new studies add to the growing evidence that a diet high in meat may increase the risk of developing type 2 diabetes.
In one study published in 2010, The Lancet Diabetes and EndocrinologyThe researchers looked at data from nearly two million adults across 31 studies conducted in 20 countries, including the United States, Europe and Asia.
The researchers assessed participants' eating habits and tracked their health for an average of 10 years.After controlling for factors such as smoking, high BMI, physical inactivity and family history of diabetes, they found that eating about 28 grams of processed meat a day was associated with a 15% increased risk of type 2 diabetes.
That's roughly the amount found in one medium sausage or two to three slices of bacon. What's more, eating about 100 grams of unprocessed red meat each day increases your risk of diabetes by 10 percent.
In another study conducted by the researchers, Harvard T.H. Chan School of Public Health Eating a lot of heme iron, found mainly in red meat and other animal foods, has been shown to increase the risk of developing type 2 diabetes.
Meat is a staple in many diets around the world, but experts say the way it's prepared, processed and consumed in large quantities could do more harm than good.
Researchers believe that certain chemicals produced during the cooking process, along with high levels of saturated fat, may contribute to insulin resistance, a key factor in the development of type 2 diabetes. It's not just the amount of meat you eat that's an issue, but also the type of meat and how it's cooked.
Dr Manisha Arora, head of the department of medicine at Delhi's CK Birla Hospital, said: “Red meat consumption is Worsening insulin sensitivity but also Affect Pancreatic Beta Cell Function“Both of these factors are important in the development of type 2 diabetes. This study also shows that chicken consumption, previously considered a healthier option, is now associated with an increased risk of type 2 diabetes.”
Mumbai-based senior physician and intensivist Dr Ruhi Pirzada added: “Preservatives and Additives “Additives such as nitrates and nitrites, which are often used in meat processing, can harm the pancreas and increase the likelihood of insulin resistance. Red and processed meat also contains high amounts of saturated fat, which is directly linked to insulin resistance and the development of type 2 diabetes. Additionally, people who eat a lot of meat are likely to have lower intakes of fruits and vegetables.”
Dr Arora explains the link between processed meat consumption and increased risk of diabetes:
- Processed meats are high in saturated fats, which can lead to insulin resistance.
- This resistance increases the demand for insulin to regulate blood sugar levels.
- Additionally, red meat produces trimethylamine N-oxide (TMAO) during digestion, which further exacerbates insulin resistance.
Red meat is ideal Consumed only 3-4 times a weekDietary guidelines recommend a maximum of 455 grams (600-700 grams raw weight) per week.
Dr Ram Murti Sharma, medical superintendent, Sharda Hospital, Delhi, advises: “It's important to have a balance between meat and other protein-rich foods. Incorporating a variety of protein sources like dairy, fish, lentils and nuts will add variety to your diet and reduce your reliance on meat. Start by reducing meat to one or two meals a week and explore other options like beans, lentils, tofu and whole grains. This approach will help you reduce your meat consumption without sacrificing your protein intake.”
To avoid eating too much meat, especially red and processed meats, choose lean meats and include plant-based proteins in your diet.
As with many things in life, balance is key, and while the occasional delicious burger might not help you lose weight, being mindful of your overall meat intake can have a positive impact on your insulin levels.
Dr Sharma adds: “Meat portions should be moderate. Incorporating a variety of protein sources can help reduce reliance on meat and lower saturated fat intake. Including more fruits, vegetables, grains and legumes in your diet can reduce the risk of chronic diseases and promote healthier eating habits. Eating slowly also improves the experience of eating, allowing you to recognise hunger and fullness cues and savor flavours.”
While that doesn't mean banning your favorite meats, knowing their potential health effects can help you make more informed choices.