Do you eat red meat every day? It may increase the risk of type 2 diabetes

Regular consumption of red meat and processed foods may increase the risk of type 2 diabetes A new study suggests a link between red meat and processed foods and the risk of diabetes.

Our eating habits often affects our health, so we are often warned to be careful about what we eat! People who regularly consume meat, especially red meat and processed meat, should reduce this intake. A new study suggests a link between the consumption of processed and unprocessed red meat and an increased risk of type 2 diabetes. Researchers found a link between meat and diabetes after analyzing data on nearly 2 million adults from different parts of the world.

Research on meat and diabetes

An analysis published in the journal Lancet Diabetes & Endocrinology has found an association between eating red meat and a higher risk of type 2 diabetes. Researchers at the University of Cambridge looked at data from 1.97 million adults from Southeast Asia, Europe, the Western Pacific, the Americas and the Eastern Mediterranean to find a link between meat consumption and the chronic disease type 2 diabetes.

Is there a link between red meat and diabetes?

According to research results, eating 50 grams of processed meat per day is associated with a 15% increased risk of type 2 diabetes over the next 10 years. Eating 100 grams of unprocessed red meat per day is also associated with a 10% increased risk of type 2 diabetes. Researchers found that replacing processed meat with poultry may reduce the incidence of chronic diseases.

A study published in the American Journal of Clinical Nutrition in 2023 found a link between red meat consumption and diabetes. Researchers found that eating two servings of red meat per week was associated with a reduced risk of type 2 diabetes.

Type 2 diabetes is a type of metabolic disease characterized by insulin resistance and hyperglycemia,” says diabetes specialist and endocrinologist Dr. Hridish Narayan Chakravarti.

Studies show that both processed meats (like bacon, sausage, and deli meats) and unprocessed red meats (like beef, pork, and lamb) are linked to an increased risk of type 2 diabetes. For health reasons, you should be more careful when eating processed meats. Experts say they contain a lot of antibiotics and sodium, which can lead to inflammation and insulin deficiency. They are also high in calories and low in fiber. These meats can lead to obesity, a major risk factor for type 2 diabetes.

How you cook meat can also affect your risk of diabetes. High-heat cooking methods, such as grilling, broiling and frying, produce harmful substances such as advanced glycation end products (AGEs) and heterocyclic amines (HCAs). These compounds, which are formed when protein-rich foods are cooked at high temperatures, can cause inflammation and oxidative stress in the body. AGEs are particularly important because they interfere with the action of insulin and increase insulin resistance, a major factor in type 2 diabetes.

On the other hand, methods such as steaming, boiling or slow-cooking at low temperatures may reduce the risk associated with meat consumption by reducing the formation of harmful compounds.

What are the other problems with eating processed and unprocessed red meat?

In addition to the risk of type 2 diabetes, there are other problems with eating processed and unprocessed red meat.

1. Heart disease

Eating too much cholesterol, fats, and sodium in these meats can increase blood pressure and cholesterol. Both are known to cause heart disease.

2. Cancer

Processed meat, specifically, is classified as a Group 1 carcinogen by the World Health Organization, meaning there is evidence that this type of meat can cause blood cancer, particularly cancer or stomach cancer. Nitrates and nitrites added during the processing of these meats can form nitrosamines in the body, which are powerful carcinogens.

3. Obesity

Red meat and processed meat are high in calories and low in fiber, which can lead to weight gain and obesity. Obesity is a disease that occurs when too much fat is stored in the body and increases the risk of many diseases, including type 2 diabetes and heart disease.

Healthier substitutes for Red meat and processed meat

Healthy foods can be included in the diet to reduce the risks associated with consuming red and processed meat. Some of these options are:

1. Poultry and fish

Chicken, turkey and fish are leaner sources of protein than red meat and are lower in fat. Oily fish such as salmon and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties.

2. Plant protein

Legumes (like beans, lentils, and chickpeas), tofu, and tempeh are some of the protein sources that provide healthy meat. They are high in fiber and low in saturated fat. Quinoa, barley, and other whole grains, as well as nuts and seeds, also provide protein, healthy fats, and other essential nutrients.

How to include meat in your diet to be healthy?

Red meat provides zinc, iron and B vitamins, so don’t skip them all. The UK’s National Institutes of Health recommend that if you eat more than 90g of red meat a day, you should reduce this to 70g.

You can also:

• Choose lean cuts of meat, such as lean chicken breast, and remove visible fat before cooking to reduce saturated fat.
• Try adding oily fish, such as salmon, mackerel, or sardines, to your diet at least twice a week.
• Use healthy cooking methods, such as low-temperature cooking, steaming, or grilling, to preserve the meat’s nutrients and reduce toxin production.
• Pairing meat with a variety of vegetables adds flavor and texture, and adds fiber to a meal, helping to improve digestion and increase satiety.

Daily consumption of unprocessed red meat and processed meat may increase the risk of type 2 diabetes. Therefore, do not make it a habit to eat regularly.