Our dietary habits tend to have a profound impact on our health, and so, we're often reminded to watch what we eat! People who regularly eat meat, especially red meat and processed meat, must reduce their intake. A new study has highlighted the link between the consumption of processed meat and unprocessed red meat and an increased risk of type 2 diabetes. Researchers found the association between meat and diabetes risk after analysing data involving nearly 2 million adults in different parts of the world.

Study on meat and diabetes risk

An association was found between regular consumption of red and processed meats and a higher risk of type 2 diabetes, as per an analysis published in The Lancet Diabetes and Endocrinology journal. University of Cambridge researchers studied data involving 1.97 million adults from south-east Asia, Europe, the western Pacific, the Americas, and eastern Mediterranean, to find the link between meat consumption and type 2 diabetes, which is a chronic condition.

Is there a link between red meat and diabetes? Image courtesy: Freepik

As per the findings, consuming 50 grams of processed meat every day was associated with a 15 percent higher risk of type 2 diabetes in the next 10 years. Eating 100 grams of unprocessed red meat per day was also linked with a 10 percent higher risk of type 2 diabetes. Researchers found that replacing processed meat with poultry was associated with a lower incidence of the chronic condition.

In 2023, a study published in the American Journal of Clinical Nutrition found a link between red meat intake and diabetes. Researchers found that having two servings of red meat every week increased the risk of developing type 2 diabetes.

Connection between meat and type 2 diabetes

"Type 2 diabetes is a metabolic disorder characterised by insulin resistance and high blood sugar levels," says diabetologist and endocrinologist Dr Hridish Narayan Chakravarti.

The research indicates that both processed meat (such as bacon, sausages, and deli meats) and unprocessed red meat (like beef, pork, and lamb), are associated with increased type 2 diabetes risk.

"When it comes to health, you should be more careful while consuming processed meats. They have more preservatives and sodium, which can contribute to inflammation and can impair insulin sensitivity," says the expert. Also, the high calorie and low fiber content of these meats can lead to obesity, which is a significant type 2 diabetes risk factor.

The method used to cook meat can also influence diabetes risk. High-temperature cooking methods such as grilling, frying, and broiling can produce harmful compounds like advanced glycation end products (AGEs) and heterocyclic amines (HCAs). "These compounds are formed when protein-rich foods are cooked at high temperatures and can contribute to inflammation and oxidative stress in the body," says Dr Chakravarti. AGEs are particularly concerning because they can interfere with insulin function, promoting insulin resistance, a key feature of type 2 diabetes.

On the other hand, methods like steaming, boiling, or slow cooking at lower temperatures minimise the formation of these harmful compounds, and so, reduce the risk associated with meat consumption.

What are other harmful effects of eating processed meat and unprocessed red meat?

Beyond the risk of type 2 diabetes, there are several other harmful effects associated with the consumption of processed and unprocessed red meats.

1. Heart disease

High intake of saturated fats, cholesterol, and sodium in these meats can lead to increased blood pressure and cholesterol levels. "These two are known for increasing chances of developing heart disease," says the expert.

2. Cancer

Processed meats, in particular, are classified as Group 1 carcinogens by the World Health Organization, meaning there is evidence that shows such meats can cause cancer, especially colorectal or colon cancer. The nitrates and nitrites added to these meats during processing can form nitrosamines, potent carcinogens, in the body.

3. Obesity

Red and processed meats are calorie-dense and low in fiber, so they can easily contribute to weight gain and obesity. "Obesity, a disease that happens when the body accumulates a lot of fat, is a risk factor for many chronic diseases, including type 2 diabetes, and heart disease," says the expert.

Healthier substitutes for red and processed meats

To reduce the risks associated with red and processed meat consumption, healthier alternatives can be incorporated into the diet. Some of these alternatives include -

1. Poultry and fish

Chicken, turkey, and fish are leaner protein sources with lower saturated fat content compared to red meat. Fatty fish like salmon, and mackerel are full of omega-3 fatty acids, which have anti-inflammatory properties.

Eating fish is a better alternative. Image Courtesy: Freepik

2. Plant-based proteins

Legumes (such as beans, lentils, and chickpeas), tofu, and tempeh are some of the plant-based protein sources that are healthy meat substitutes. "They are full of fiber, and consist of less saturated fats," says the expert. Quinoa, barley, and other whole grains, along with nuts and seeds, also provide protein, healthy fats, and essential nutrients.

How to include meat in diet in healthier ways?

Red meat can provide zinc, iron, and B vitamins, so don't completely do away with it. If you consume more than 90 grams of red meat in a day, cut down to 70 grams, recommends the UK's National Health Service.

You can also do the following -

• Opt for lean cuts of meat, such as skinless chicken breast, and trim any visible fat before cooking to reduce the intake of saturated fats.
• Try to include fatty fish like salmon, mackerel, or sardines in your meals at least two times a week.
• Use healthier cooking methods such as baking, steaming, or grilling at lower temperatures to preserve the nutritional value of the meat and minimise the formation of harmful compounds.
• Pairing meat with a variety of vegetables adds flavour and texture, and also increases the fiber content of the meal, which can help improve digestion and promote satiety.

Daily consumption of unprocessed red meat and processed meats may raise your chances of developing type 2 diabetes. So, don't make it a habit to eat them regularly.

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