Can Eating Red Meat Increase Type 2 Diabetes Risk?

It’s long been advised to consume meat, particularly red meat, since it contains a wealth of vital vitamins and minerals like iron, B12, zinc, and protein. However, red meat has a lot of other ingredients that may not be as good for us.

You may already be aware that eating too much red meat might increase your cholesterol because it contains a lot of saturated fat. An increased risk of heart disease is linked to greater levels of low-density lipoprotein (LDL). However, numerous studies have discovered that consuming more red meat may also raise your chance of getting type 2 diabetes.

Type 2 diabetes is a global epidemic that affects approximately 400 million people worldwide. According to estimates from the CDC, over 21 million Americans have been diagnosed with type 2, while an additional 8.1 million remain undiagnosed or uninformed that they have the condition.

Table of Contents

The Information Is True

Excessive consumption of red meat has been linked to an increase in Type 2 diabetes cases, according to recent research from the Harvard School of Public Health.

According to the study, eating three quarters or more of red meat a week increases the risk of type 2 diabetes by fifty percent over the next four years.

This is significant when you consider a 50% gain. Frank Hu, a professor of epidemiology and nutrition at the Harvard School of Public Health and co-author of the study, called this “a really large and significant increase.”

Researchers did find that those who reduced their red meat consumption during their 10-year follow-up cut this risk by 14%, despite the fact that these results are quite concerning. Let’s examine more closely at what this study has actually shown.

What is Red Meat?

Let’s examine what red meat is precisely thought to be before you become overly concerned about what you are now consuming in your diet. Beef, mutton, goat, veal, and pork are examples of red meat. Because animals have significantly larger quantities of myoglobin than fish or the white meat from chickens, the USDA defines red meat as any meat that comes from animals. Pork is classified as white meat, however duck and geese are classified as red meat.

You might be asking why “pork” is on the list of foods high in red meat. Pork is classified as white meat in the culinary sense, although the USDA classifies it as red meat if its myoglobin content is between 0.10 and 0.30 percent.

However, isn’t red meat a source of nutrition?

Indeed, this is accurate. Higher concentrations of iron, zinc, phosphorus, creatine, vitamin B12, riboflavin, niacin, and thiamin can be found in red meat. Even while red meat has some significant nutritional benefits, the USDA nonetheless advises consuming red meat in moderation. They have insisted on consuming a greater amount of seafood and other foods strong in protein.

Meats, both processed and unprocessed

It was found in the study that eating unprocessed meats increases the risk of type 2 diabetes by 19%. Any meat from pigs, lambs, or cattle that hasn’t been preserved by curing, salting, smoking, or adding artificial preservatives is considered unprocessed meat.

Examples of processed meats are sausages, hot dogs, salami, and different lunch meats. Beyond the possibility of developing type 2 diabetes, the health hazards associated with an excess of processed meats are also rather concerning.

Ratios of Omega 3 and Omega 6

The equilibrium of Omega 6 and Omega 3 ratios in the body is often upset by most processed meats. This is because soy and corn products are used to feed processed meats. Eating processed meats can result in an increased consumption of Omega 6 oils, as corn has more of them.

Maintaining a healthy ratio of omega 3 to omega 6 fatty acids is essential for lowering the risk of heart disease, depression, diabetes, and Alzheimer’s.

The ideal ratio between omega 6 and omega 3 oils is 1, however the typical Western diet has a ratio of anything from 20 to 50:1. The consumption of fried and processed foods is to blame for this. Omega 6 fatty acids can be found in most foods, including grass-fed meats.

However, processed meats have significantly greater quantities of HNE, or hydroxynonenal toxins. The body’s tissues and cells may absorb these poisons, resulting in systemic inflammation.

Processed meats and gut bacteria can reduce insulin sensitivity.

Your gut’s microbiota plays a significant role in preserving your general health. This is because it keeps toxins out of your bloodstream by guarding the intestinal barrier. Processed meat consumption can produce new toxins when you have unhealthy gut microbes.

Antibiotics used in processed meat of lower grade are often dangerous for your intestinal flora. Research has demonstrated that taking antibiotics can quickly alter the flora in your stomach, from which it is difficult to recover without changing your diet.

Sometimes, processed meats have up to 50% more nitrates than raw meat. Nitrates can cause issues for people with resistant gut microbes. Nitrates can lower your body’s ability to produce insulin and your glucose tolerance when you have an imbalance in your gut flora. All of these factors work together to generate the ideal storm that raises your risk of type 2 diabetes.

Do Processed Red Meats Cause Cancer in Humans?

In a 2015 report, the International Agency for Research on Cancer (IARC) declared processed red meats to be “carcinogenic to humans.” You should absolutely restrict the amount of red meat that you eat on a daily basis. Examples of processed meats are hot dogs, sausage, beef jerky, canned meat, and ham.

Additional Health Issues

Overindulging in red meat comes with a number of health dangers, not the least of which is the possibility of acquiring type 2 diabetes.

Cancer

Consuming red meat and processed meats raises your risk of developing cancer, according to numerous research. According to some proponents, it’s hard to pinpoint these hazards because it all relies on how the meat is processed.

Higher cooking temperatures, such as those achieved through grilling, barbecuing, frying, or broiling, can produce chemicals known as heterocyclic amines, or HCAs, which are also frequently referred to as carcinogens. Processed meats typically include significantly more sodium, which raises the chance of developing malignancies of the mouth, throat, colon, stomach, and esophagus.

Heart Disease

Numerous studies have been conducted throughout the years that have linked eating red meat to an increased risk of heart disease. According to the most recent research, eating red meat causes your gut’s bacteria to react.

One component found in red meat known as carnitine is what causes these reactions. According to the study, these specific reactions play a role in the development of heart disease. This merely strengthens the mounting evidence that suggests a link exists between the ingestion of red meat and the onset of heart disease.

This increasing body of evidence has been supported by earlier research, which established a link between heart disease and red meat’s carnitine. The findings of these investigations are assisting medical professionals in their understanding of the connection between red meat consumption and heart disease. This has a major positive impact on the advancement of instruments and drugs for the treatment of cardiac disease.

Ways to Reduce Your Intake of Red Meat

It can be challenging to cut back on red meat at first, particularly if you’re accustomed to eating it. Like anything else, you win the race by going slow and steady when you have to make adjustments! Here are some suggestions to help you cut back on red meat consumption gradually.

Consider including one “Meat Free” day per week in your diet. Reducing your intake of red meat by 15% can have a significant positive impact on your health.
To make sure you are receiving enough protein, include additional sources of the protein. Foods like lentils and almonds might help you feel satiated and fuller for longer periods of time.
Add grains, veggies, and beans to your meat-heavy meals to give them more substance.
For a satisfying and nutrient-dense snack, try natural, unprocessed foods like apples and peanut butter or carrots with hummus.
Try substituting veggies and other items for the meat in your favorite dishes to make them meatless.
Take processed meats out of your diet.
Reduce the portion size of meat by half. Here’s a fantastic method to gradually cut back on your red meat intake.
You should start building your meals with the vegetables as the main attraction rather than the meat.

In summary

With all the information available, red meat might get a little perplexing. On the other hand, gradually cutting back on red and processed meat consumption can improve your health and lower your risk of type 2 diabetes. It’s advised that you always speak with your doctor to get their advice before beginning any new diet. Although meat is delicious, always abide by the limits of your diet.

DiabetesCouncils Article | Reviewed by Dr. Sergii Vasyliuk MD on June 01, 2020

Does Eating Red Meat Make You More Likely to Develop Type 2 Diabetes?