For sausage, salami, and steak lovers, the news has not been good. Scientists have been consistently finding links between red and processed meat consumption and heart disease, some types of cancer, and earlier death. And now, two recent studies have added to the growing body of evidence that a meat-heavy diet may increase the risk of Type 2 diabetes.
One of the studies, published in The Lancet Diabetes and Endocrinology, analyzed data from nearly two million adults participating in 31 studies across 20 countries, including the United States and parts of Europe and Asia. The researchers reviewed survey data on participants' diets and then looked at their health an average of 10 years later. After adjusting for other risk factors like smoking, a higher body mass index, physical inactivity, and a family history of diabetes, they found that for every 1.8 ounces of processed meat the participants ate each day, their risk for Type 2 diabetes increased by 15 percent. (This is equivalent to a medium-sized sausage or two to three slices of bacon.) For every 3.5 ounces of unprocessed red meat they consumed daily, their risk increased by 10 percent. (This is about the size of a small steak.)
The data also suggested that one serving of poultry per day was associated with an 8 percent increase in Type 2 diabetes risk, but this finding was less consistent and only significant in the European studies, so more research is needed, said Dr. Nita Forouhi, a professor of population health and nutrition at the University of Cambridge who led the study. The takeaway, she said, is that the less red and processed meat you eat, the better.
Why Red and Processed Meats Might Increase Diabetes Risk
The second study, published in Nature Metabolism, provides more insights into the potential mechanism linking red meat consumption and an increased risk of Type 2 diabetes. This study focused on heme iron, a type of iron found in red meat and other animal products, and its association with diabetes risk. Researchers analyzed data from over 200,000 participants in three large US cohorts over a period of up to 36 years, examining the associations between iron intake and T2D risk. They also assessed plasma metabolic biomarkers and metabolomic profiles in subsets of participants. This study found that higher intake of heme iron was associated with a higher risk of T2D, independent of non-heme iron intake. The study authors suggest that increased heme iron intake might contribute to the development of diabetes by altering metabolic pathways, increasing inflammation, and causing insulin resistance.
The Connection Between Heme Iron and Inflammation
Heme iron is a type of iron found in red meat and other animal products. Unlike non-heme iron, which is found in plant-based foods, heme iron is more easily absorbed by the body. This can lead to an accumulation of iron in the body, which has been linked to inflammation, insulin resistance, and other health problems. The researchers found that increased heme iron intake was associated with unfavorable plasma profiles of insulinaemia, lipids, inflammation, and T2D-linked metabolites. They also identified metabolites, including l-valine and uric acid, potentially mediating the haem iron–T2D relationship, highlighting their pivotal role in T2D pathogenesis.
What Does This Mean for Meat Eaters?
The findings of both studies highlight the importance of limiting red and processed meat consumption to reduce the risk of Type 2 diabetes. The studies also suggest that eating a variety of plant-based foods rich in non-heme iron, such as beans, lentils, and leafy greens, may be a healthier way to get your iron. However, the researchers caution that it’s essential to consult a doctor or registered dietitian for personalized dietary advice.
Finding a Balance: Meat and a Healthy Diet
While these studies provide strong evidence suggesting a link between red meat consumption and increased risk of Type 2 diabetes, it is important to note that they do not prove that red meat causes diabetes. It is also important to remember that red meat can be a part of a healthy diet when consumed in moderation.
The research suggests that a balanced diet is key to maintaining optimal health. It is recommended to eat a variety of foods, including fruits, vegetables, whole grains, and lean protein sources. Regular physical activity and maintaining a healthy weight are also essential for preventing Type 2 diabetes. For individuals with existing health concerns or family history of diabetes, it’s best to consult with a healthcare professional for personalized advice regarding dietary modifications.
The Importance of Dietary Diversity
Dietary diversity is a crucial aspect of a healthy lifestyle, and it’s not just about choosing a variety of foods from each food group. It also involves embracing a wide range of culinary traditions and exploring different ways to prepare food. This approach can help ensure that you’re getting all the essential nutrients your body needs, and it can also make eating more enjoyable and engaging.
Ultimately, the message is clear: reducing your intake of red and processed meat can contribute to a healthier lifestyle and decrease your risk of developing Type 2 diabetes. However, as with all dietary advice, it’s crucial to consult with a healthcare professional to tailor a plan that aligns with your individual needs and goals.
