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The beef with red meat -

Red meat has been associated with numerous chronic health issues. But in 2024, several studies are linking red meat to type 2 diabetes.

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The beef with red meat -

An analysis published in The Lancet Diabetes & Endocrinology journal in August 2024 took an observational look at the link between red meat consumption and type 2 diabetes worldwide. 

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The beef with red meat -

The study found those who reported eating red meat on a weekly basis had a 62% greater risk of developing type 2 diabetes.

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Not conclusive -

The researchers couldn't conclude that red meat consumption was a direct cause of type 2 diabetes, as the study was observational.

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Not conclusive -

Almost two million people across 20 countries had their data analyzed as part of the study, which accounted for other lifestyle factors.

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Frequency of consumption -

Every additional serving of unprocessed red meat was associated with an increased type 2 diabetes risk of 24%, while every additional serving of processed red meat was associated with a 46% greater risk.

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The effect of substituting a protein source -

When participants substituted a daily serving of red meat with another protein source, the risk of developing type 2 diabetes was reduced.

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The effect of substituting a protein source -

A serving of nuts and legumes was associated with a 30% lower risk of type 2 diabetes. Substituting a serving of dairy products was associated with a 22% lower risk.

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Participants' diet -

The diets of participants were measured with food questionnaires every two to four years, for up to 36 years. During the duration of the study, 22,000 people developed type 2 diabetes.

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Other factors -

Factors that could impact the results including diet quality, exercise levels, smoking, alcohol consumption, energy intake, and BMI were considered as part of the study. 

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Factors not accounted for -

However, certain other important data points were not accounted for, including family history, insulin resistance, and waist circumference.

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Factors not accounted for -

Dr. Duane Mellor, dietitian and spokesperson for the British Dietetic Association was not involved in the study. However, in a news release, he stated his belief that "it is possible that the increased risk associated with processed and red meat intake could be a result of these other confounding factors."

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What's considered red meat? -

A meat is considered red according to the amount of myoglobin found in an animal's muscles, as it's exposed to oxygen. 

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What's considered red meat? -

Put simply, what we know as red meat is the muscle of mammals. Examples include veal, beef, lamb, pork, mutton, and goat.

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Processed meats -

Some red meats are also processed meats, but not all processed meats are red. Processed meats are a separate category of red meats.

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Processed meats -

Curing, smoking, salting, and the addition of chemicals to preserve meat make it processed. Examples include sausage, bacon, cured meats, hot dogs, and lunch meats like pepperoni.

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The benefits -

There are numerous benefits associated with eating red meat. It's a rich source of protein, zinc, iron, and B vitamins, providing essential vitamins, minerals, and nutrients.

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The risk -

However, the quantity and frequency of red meat consumed seem to have the greatest bearing on how big a health risk you're exposed to by eating it.

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Reducing the risk -

Cutting back on your red meat consumption, even choosing other protein alternatives such as poultry as well as lentils, peas, beans, and tofu can help lower the risk overall of developing type 2 diabetes, according to what was observed in the study.

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Cancer risk -

As well as putting people at risk of type 2 diabetes, for a long time red meat has been associated with a higher risk of developing colorectal cancer.

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Cancer risk -

According to The International Agency for Research on Cancer (IARC), red meat is a Group 2A carcinogen, which means that it's "probably" carcinogenic (cancer-causing) for humans.

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Cardiovascular health -

A 2022 study found that chemicals produced in the digestive tract by gut microbes after eating red meat could help to explain the link between red meat and cardiovascular disease.

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Cardiovascular health -

For years, the connection between red meat consumption and cardiovascular disease has focused on saturated fat and cholesterol. The role of the gut microbiome is a relatively new angle.

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How you cook -

The way you cook your red meat matters too. Air frying, grilling, roasting, and broiling are much healthier than pan or deep frying. It also helps to avoid fatty cuts of meat.

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Portion size matters -

Eating smaller and fewer portions of red meat can reduce your risk. A weekly Meatless Monday could help you to get more creative in the kitchen and experiment with more red meat-free options.

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Simple swaps -

Making simple swaps can help in the beginning. Choosing poultry or fish instead of red meat can help with feelings of satiety as they are sources of high biological value (HBV) protein.

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Exercise -

Reducing your risk of developing type 2 diabetes is helped by adopting a healthier lifestyle. Exercise can help to regulate hunger and blood sugar levels.

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Whole foods, plant-based diet -

There are plenty of vegetable options that are also sources of protein. Eating a whole foods, plant-based diet is one of the best ways to care for your body.

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Whole foods, plant-based diet -

Start small if adding more vegetables, nuts, and legumes to your diet requires a big lifestyle shift. Make your meals as colorful as possible to "eat the rainbow" and help you reach your vitamin, mineral, and nutrient requirements.

Sources: (CNN) (Cleveland Clinic) (Diabetes.org) (Harvard T.H. Chan School of Public Health) (University of Oxford) (CTV News)

See also: What happens to your body if you eat salad every day?

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