If you’re worried about your risk of developing type 2 diabetes, your meat choices might be playing a key role, according to a new study.
The research, published on Tuesday in The Lancet Diabetes & Endocrinology, reveals that regularly eating red and processed meats is linked to a higher risk of type 2 diabetes. The analysis examined data from 31 global study cohorts, making it the most comprehensive study of its kind.
Type 2 diabetes is a chronic condition where the blood sugar levels remain high. Left unmanaged, it can lead to severe complications like heart disease, stroke, and kidney failure. According to the National Institute of Diabetes and Digestive and Kidney Diseases, this is the most common type of diabetes.
The study looked at nearly 2 million people across 20 countries. While the researchers could not definitively prove that meat consumption causes diabetes, they found a strong and consistent link across different populations worldwide.
In their analysis, the researchers accounted for various factors that could affect the results, such as diet quality, physical activity, smoking, alcohol consumption, energy intake, and body mass index. However, they were unable to consider certain factors like family history, insulin resistance, or waist circumference—elements that are also known to influence the risk of developing type 2 diabetes.
Dr. Duane Mellor, a spokesperson for the British Dietetic Association, noted that other factors, such as family history and insulin resistance, may play a more significant role in diabetes risk than those the researchers were able to measure.
Experts recommend cutting back on both the frequency and quantity of red and processed meats in your diet. Dr. Hilda Mulrooney, a nutrition expert at London Metropolitan University, pointed out that current nutritional guidelines already advise reducing meat consumption and replacing red meat with healthier options like poultry or plant-based alternatives such as peas, beans, lentils, and tofu.
Although more research is needed to understand the link between poultry and diabetes risk, the study found that substituting red and processed meats with poultry could lower the risk of developing type 2 diabetes.
Dr. Forouhi also warned about the health risks of processed meats, such as sausages, bacon, and hot dogs. These meats are not only highly processed but also contain chemical additives and high levels of salt, which are detrimental to health in many ways.
To reduce the risk of type 2 diabetes, experts suggest eating red and processed meats less often, cutting portion sizes, and swapping these meats for healthier alternatives. In addition, a diet rich in vegetables, fruits, nuts, and beans, combined with regular exercise, can significantly help manage diabetes risk.
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