Eating more than one serving of red meat per week may significantly increase your risk of developing type 2 diabetes, according to a recent study. Alternatives include plant-based proteins such as soy, nuts, eggs, and low-fat or non-fat dairy products, as well as poultry and seafood. Getty Images
Eating more than one serving of red meat per week can significantly increase your risk of developing type 2 diabetes.
According to some people, The study was published Thursday in American Journal of Clinical Nutrition. Researchers at Harvard University’s TH Chan School of Public Medicine analyzed health data collected from approximately 220,000 participants over 36 years. During that time, almost 10% of participants developed his type 2 diabetes.
Researchers looked at participants’ dietary habits and found that those who ate the most red meat had a 62% higher risk of developing type 2 diabetes compared to those who ate the least amount of red meat. did.
Researchers found that each additional serving of red meat per week increased the risk of developing diabetes by 46% for each additional serving of processed red meat, and an additional 24% increased risk for each additional serving of unprocessed red meat. It was revealed by.
“Given our findings and previous work by other researchers, red meat is an important choice for people who want to optimize their health and well-being,” said Dr. Walter Willett, professor of epidemiology and nutrition at Harvard University. It seems reasonable to limit intake to about one serving per week.” stated in a news release about the study..
Other studies, but not all, have reached similar conclusions. 2013 survey A team of researchers from Harvard University and the Cleveland Clinic found that long-term increases in red meat intake increase the risk of developing type 2 diabetes. Part of the reason is because it leads to weight gain.
But there may be more risks than the meat itself. A 2018 Harvard University study found that people who frequently consumed red meat, poultry, and fish cooked over an open flame or at high temperatures, such as when barbecuing, had a 1.5 times higher risk of developing type 2 diabetes. I found out something.
This may be because cooking meat at high temperatures can produce chemicals such as heteroaromatic amines, polycyclic aromatic hydrocarbons, and advanced glycation end products, the authors of a 2018 paper said. All are known carcinogens, increase inflammation and reduce insulin sensitivity. .
Protein-rich red meat alternative
If you’re wondering what to eat instead, there are plenty of options.
According to , everyone should aim to consume 50 grams of protein per day based on a 2,000 calorie diet. US Food and Drug Administration. However, the agency is encouraging people to vary their protein sources and choose a variety of:
- beans
- beans
- lentil
- egg
- Low-fat or fat-free dairy products
- unsalted nuts and seeds
- soybean products
- red meat
- poultry
- seafood
Good news for people. Replacing one serving of red meat a day with nuts or legumes should reduce your risk of type 2 diabetes by 30%. The authors of the latest study found that consuming protein from dairy products instead reduced the risk by 22%.
And for the planet: Choosing healthy plant-based protein sources instead of red meat reduces greenhouse gas emissions and slows climate change, the researchers added.
