Is your love for meat putting you at risk of diabetes?

Recent research has increasingly linked meat-heavy diets, particularly those rich in red and processed meats, to a heightened risk of developing Type 2 diabetes.

A study published in The Lancet Diabetes and Endocrinology analysed data from nearly two million adults across 31 studies conducted in 20 countries, including the United States, Europe, and Asia.

Researchers examined participants’ diets and monitored their health over an average of ten years. The findings were startling: consuming just 1.8 ounces (approximately 52 grammes) of processed meat daily — about the size of a medium sausage or two to three slices of bacon — was associated with a 15 per cent increase in the risk of Type 2 diabetes.

Similarly, a daily intake of 3.5 ounces (approximately 100 grammes) of unprocessed red meat, roughly equivalent to a small steak, led to a 10 per cent increase in diabetes risk.

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Dr. Nita Forouhi, a professor of population health and nutrition at the University of Cambridge and lead author of the study, stated the importance of reducing red and processed meat intake. “The takeaway,” she noted, “is that the less red and processed meat you eat, the better.”

What role does Heme iron play?

Another study, conducted by researchers at Harvard’s TH Chan School of Public Health and published in Nature Metabolism, provided further insights into how meat consumption might increase diabetes risk.

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The study followed 206,615 adults for nearly four decades, examining their dietary habits and the development of Type 2 diabetes. The research identified heme iron — an iron type found predominantly in red meat — as a significant contributor to the increased risk.

The study found that participants with the highest heme iron consumption were 26 per cent more likely to develop Type 2 diabetes than those with the lowest intake. These individuals also had higher levels of metabolic biomarkers associated with insulin resistance, inflammation, and elevated blood lipids, all of which are linked to diabetes.

The researchers identified a dozen blood metabolites that might play a role in the connection between heme iron intake and diabetes risk.

Dr. Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health and lead author of the study, noted, “This added to existing evidence suggesting that heme iron is likely an important player in the link between red meat and Type 2 diabetes.”

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However, Hu pointed out that the risk associated with processed red meats might be due to other factors, such as preservatives and sodium levels, rather than heme iron alone.

The New York Times quoted Dr. Dariush Mozaffarian, a cardiologist and professor of medicine at Tufts University, who added that while iron is essential, too much can lead to inflammation and pancreatic damage, increasing the risk of diabetes.

What is the impact of meat-based diets?

The popularity of meat-centric diets, such as paleo and ketogenic diets, has surged in recent years, driven by their high protein content and promises of rapid weight loss. However, healthcare experts have expressed concerns about the sustainability and long-term health effects of these diets.

Dr. Matthew O’Brien, an associate professor of medicine and preventive medicine at Northwestern University, warned that “eating large quantities of red meat, or even moderate amounts, may elevate the risk of developing Type 2 diabetes.”

Melanie Murphy Richter, a registered dietitian nutritionist, told Medical News Today that the obsession with protein, particularly from animal sources, might contribute to this health risk. “Excessive protein consumption, particularly from animal sources like meat, eggs, and dairy, has been well documented to accelerate aging and increase the risk of age-related diseases such as Type 2 diabetes, cardiovascular disease, and all-cause mortality,” she stated.

Richter also highlighted the role of mTOR, a growth factor activated by animal protein consumption, which while beneficial in childhood and adolescence, could accelerate cellular aging when overstimulated in adulthood.

What is the solution?

While plant-based diets are often praised for their health benefits, including a lower risk of chronic diseases like diabetes, not all plant-based meat alternatives are created equal. Some of these products, designed to mimic the taste and texture of real meat, contain heme iron derived from genetically modified yeast.

Despite being generally considered safe, these alternatives can be highly processed, with high levels of sodium, artificial additives, and unhealthy fats, potentially leading to an unbalanced diet.

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“The heme used in some plant-based meats is typically derived from genetically modified yeast, which may still raise concerns for some people,” Richter noted. “Many plant-based meat alternatives are highly processed and may not offer the same nutritional benefits as whole plant foods.”

Richter highlighted the importance of a balanced diet based on whole foods, including vegetables, fruits, nuts, legumes, and seeds, which have been linked to lower diabetes risk. However, she also cautioned against relying too heavily on plant-based meat substitutes.

Do we need to rethink our meat consumption?

Given the mounting evidence, experts recommend rethinking meat consumption, particularly red and processed meats, to mitigate the risk of Type 2 diabetes. Hu suggested shifting from a “meat-centric” diet to one rich in plant-based foods, which have been consistently associated with a lower risk of diabetes and other chronic diseases.

While occasional consumption of meat might not pose significant harm, making it a regular part of your diet could increase the risk of serious health issues.

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Ultimately, moderation and dietary balance are key. As Mozaffarian summarised, processed meats are a “class to avoid,” but occasional indulgence might be acceptable. For red meat, he suggested limiting consumption to one or two servings per week.

The evidence is clear: when it comes to reducing the risk of Type 2 diabetes, the less meat, the better.

With inputs from agencies