A recent study published in The American Journal of Clinical Nutrition has highlighted that consuming just two servings of red meat per week can elevate the risk of developing type 2 diabetes. In contrast, the study discovered that substituting red meat with plant-based proteins was associated with a decreased risk of diabetes.
This study, conducted by researchers from the Harvard T.H. Chan School of Public Health, involved an analysis of over 30 years of health data and dietary habits of 216,695 participants. The findings underscore the potential health benefits of reducing red meat consumption and incorporating plant-based protein sources into one’s diet to mitigate the risk of type 2 diabetes.
Out of the 216,695 participants in the study, approximately 22,000 of them went on to develop type 2 diabetes, as reported in a press release from the university. The research findings indicated that individuals who consumed the greatest quantities of red meat were 62% more likely to develop type 2 diabetes in comparison to those who consumed the least amount of red meat. This emphasizes a strong association between red meat consumption and an increased risk of type 2 diabetes.
While all types of red meats were linked to an elevated risk of type 2 diabetes, the study revealed that processed meats had a more pronounced effect compared to unprocessed varieties. Specifically, for each daily serving of processed red meat, the risk of developing diabetes increased by 46%, while each serving of unprocessed meat was associated with a 24% increase in diabetes risk. This underscores the importance of reducing the consumption of processed red meats for individuals looking to lower their risk of type 2 diabetes.
Xiao Gu, the first author of the study and a postdoctoral research fellow in the Department of Nutrition at Harvard in Boston, emphasized the significance of their findings by stating, “Our findings strongly support that limiting intake of red meat and instead choosing mainly plant sources of protein will help reduce an individual’s risk of developing type 2 diabetes and its consequences.” This underscores the potential benefits of shifting towards a diet that primarily incorporates plant-based protein sources as a preventive measure against type 2 diabetes and its associated health impacts. The American Journal
By comparison, eating one serving of nuts and legumes reduced the risk of type 2 diabetes by 30%.