A new study led by Harvard University has found that a diet high in red meat can increase the risk of developing type 2 diabetes. Over a period of 36 years, researchers collected data from 217,000 participants to assess their dietary habits and the development of the disease. During this time, over 22,000 participants developed type 2 diabetes.
The study revealed that replacing red meat with plant-based protein sources like nuts and legumes could lower the risk of developing diabetes. Participants who consumed the most meat had a 62% higher chance of developing type 2 diabetes compared to those who ate the least. Even just two servings of red meat per week could raise the risk compared to those who ate less.
Each daily serving of processed red meat increased the risk by 46%, while unprocessed red meat raised the risk by 24%. Substituting red meat with nuts or legumes could decrease the risk by 30%, while replacing a portion of milk could lower the risk by 22%.
Dr. Cashio Gu, a postdoctoral research fellow at Harvard University, stated that while the study cannot prove that eating red meat causes type 2 diabetes, there appears to be a connection. Red meat is high in saturated fat and heme iron, both of which have been linked to insulin resistance and impaired beta cell function, leading to diabetes.
Prof. Julio Weinstein, a diabetologist, emphasized the importance of adopting a healthy diet to reduce the risk of developing type 2 diabetes. Along with dietary changes, monitoring blood sugar levels with a continuous glucose meter and engaging in physical activity are recommended. Increasing consumption of nuts, legumes, soy, vegetables, and whole grains is advised to lower the risk of diabetes.
In conclusion, this study highlights that consuming too much red meat can increase one’s chances of developing type 2 diabetes. It is essential to make healthy dietary choices like replacing red meat with plant-based protein sources and increasing consumption of whole grains and vegetables to reduce this risk.
