Do Processed Meat and Unprocessed Red Meat Cause Diabetes?
Do Processed Meat and Unprocessed Red Meat Cause Diabetes?
A New Study Sheds Light on the Connection
What Are Processed and Red Meats?
Processed and red meats have been in the spotlight due to their potential link to an increased risk of type 2 diabetes. Processed meats are those preserved by smoking, curing, salting, or adding preservatives, such as bacon, sausages, hot dogs, and ham. Red meats are those derived from cows, pigs, lambs, or goats, and include saturated fat, which is associated with health problems.
Understanding the New Study
A recent study published in The Lancet Diabetes & Endocrinology analyzed data from nearly 2 million adults across 20 countries. The research found that greater consumption of unprocessed red meat and processed meat was linked to a higher incidence of type 2 diabetes. The risk increased by 10% for every 100g/day of unprocessed red meat and by 15% for every 50g/day of processed meat consumed.
To put these portions into perspective, consider the following examples: a 5-ounce hamburger is approximately 142g of unprocessed red meat, while an 8-ounce steak is about 227g. Processed meat amounts include one hot dog, one or two slices of deli meat, or eight to 10 slices of pepperoni.
The Relationship Between Processed Meat, Red Meat, and Type 2 Diabetes
This study shows a relationship between processed meat and red meat consumption and type 2 diabetes, but it does not prove that those foods cause diabetes. It is part of a growing body of evidence suggesting a connection between type 2 diabetes and red and processed meat, but more research is still needed.
How Much Red and Processed Meat is OK to Eat?
Moderation is key when it comes to consuming red and processed meats. It’s a good idea to eat no more than two to three servings weekly of red meat and reduce processed meats to a minimum. This is supported by the American Institute for Cancer Research, which recommends limiting consumption of red and processed meat to no more than 18 ounces weekly.
Simple Swaps for a Healthier Diet
Making small changes to your diet can have a significant impact on your health. Instead of focusing on what you can’t have, think about what you can add to your plate. Consider swapping out some red and processed meat servings for fish, poultry, eggs, or lower-fat dairy products, such as Greek yogurt or cottage cheese. These options are high in protein but do not seem to increase diabetes risk.
Additionally, try incorporating plant-based proteins. One easy way to do this is by making a simple chickpea or white bean salad in the style of tuna salad or chicken salad, which can replace processed meat in sandwiches.
Conclusion
In conclusion, the new study highlights the potential risks associated with consuming high amounts of red and processed meats, but it does not warrant a complete overhaul of your diet. Moderation and making small changes to your diet can go a long way in reducing your risk of type 2 diabetes and other health conditions while still enjoying your favorite foods.
Frequently Asked Questions
- What are processed meats?
Processed meats are those preserved by smoking, curing, salting, or adding preservatives.
- What are red meats?
Red meats are those derived from cows, pigs, lambs, or goats, and include saturated fat, which is associated with health problems.
- How does the new study relate to type 2 diabetes?
The study found a relationship between processed meat and red meat consumption and a higher incidence of type 2 diabetes.
- How much red and processed meat should I eat weekly?
It’s a good idea to eat no more than two to three servings weekly of red meat and reduce processed meats to a minimum.
- What can I do instead of red and processed meats?
Consider swapping out some servings for fish, poultry, eggs, or lower-fat dairy products. Additionally, try incorporating plant-based proteins, such as chickpeas or white beans, into your diet.
- Can I cut out red and processed meats completely?
While reducing your consumption of red and processed meats is a good idea, it’s not necessary to cut them out completely. Moderation and making small changes to your diet can be effective.
