Meat and Diabetes Link

Do Processed Meat and Unprocessed Red Meat Cause Diabetes?

Red meat and processed meat, two staples in many of our diets, have once again been linked to type 2 diabetes. New research suggests that consuming excessive amounts of these meats could be playing a part in developing this chronic condition.

In this article, we spoke with dietitian Brookell White to break down this study, discuss the pros and cons of these food groups, and provide insights on how to make your diet healthier.

What Are Processed and Red Meats?

To understand how these foods affect our risk of type 2 diabetes, it’s essential to know what they are.

Processed meats

are any foods that have been changed from their natural state. Examples include bacon, sausage, hot dogs, ham, and even some snack foods. These meats may contain added preservatives or other chemicals to extend shelf life and enhance flavor, which can be detrimental to our health.

Red meat

, on the other hand, comes from farm animals such as cows, pigs, and sheep. This includes beef, lamb, and pork.

According to the World Health Organization (WHO), processed and red meat consumption has been linked to various health risks. A high intake of both processed and red meat increases the risk of colorectal cancer, type 2 diabetes, and cardiovascular diseases.

Understanding the New Study

Recently published in The Lancet Diabetes & Endocrinology, researchers analyzed data from nearly two million adults across 20 countries. The study examined the link between consumption of unprocessed red meat, processed meat, and their respective effects on the onset of type 2 diabetes.

The findings showed a direct correlation between increased type 2 diabetes risk and the consumption of both red and processed meats. Higher intake of these meats meant a higher risk of diabetes. Specifically, for each 100g/day increment of unprocessed red meat, the risk of diabetes increased by 10 percent. For processed meat, a 50g/day increase resulted in a 15 percent higher risk of developing type 2 diabetes.

To put these percentages into perspective, a small hamburger (about 50g) contains approximately three ounces of red meat.

So, How Much Red and Processed Meat is it OK to Eat?

While the study highlights a link between red and processed meat consumption and type 2 diabetes, it is not a reason to immediately eliminate these foods from our diets. Moderation, as always, is the key.

Dietitian Brookell White suggests making simple swaps to reduce daily intake of red and processed meats. Aim for only two to three servings (about 18 ounces of red meat per week).

When it comes to processed meat, the goal is to consume as little as possible while still enjoying the food. For most adults, this means limiting consumption of processed meats to less than 12 ounces per year.

Simple Swaps for a Healthier Diet

Dietitian Brookell White emphasizes the importance of focusing on what we add to our plates rather than what we take away.

One simple swap is exchanging red and processed meats with fish, poultry, and plant-based proteins like:

* Greek yogurt and cottage cheese
* Beans
* Lentils
* Tofu
* Edamame
* Turkey sausage made without artificial nitrates

Additionally, increase your intake of plant-based fats, such as healthy oils, nuts, and seeds.

The Bottom Line: Consume Red & Processed Meat in Moderation

While this study highlights a link between red and processed meat consumption and type 2 diabetes, it should not cause panic or send you scrambling to overhaul your entire diet. Moderation makes all the difference.

Focus on making small, sustainable changes to your diet to prioritize your health. Enjoy moderate servings of red meat while exchanging processed meats for healthier, plant-based options.

Make your diet healthier by being mindful of your choices.

FAQs:

* Why is it important to choose plant-based proteins?
The plant-based proteins are usually lower in saturated fat, higher in fiber, and contain a range of phytochemicals, polyphenols, and anthocyanins, making them a healthier option.