Red meat, such as beef and lamb, significantly increases the risk of diabetes. Instead, people should consume alternative protein sources such as nuts and legumes. Recent studies have shown that meat consumption increases the risk of many types of cancer. A vegan or vegetarian diet can significantly reduce the risk of prostate, breast, and colon cancer. Researchers at Harvard University have now investigated how red meat affects the risk of diabetes in humans.
The researchers analyzed health data from 216,695 participants in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-up Study. The studies recorded the participants’ diets for up to 36 years, every two to four years. During the observation period, over 22,000 participants developed type 2 diabetes. The study found that the consumption of red meat, including processed and unprocessed red meat, was strongly correlated with the risk of type 2 diabetes. Participants who consumed the most red meat had a significantly higher risk of type 2 diabetes (62%) than those who consumed the least.
Each additional daily portion of processed red meat (46%) and unprocessed red meat (24%) was associated with a higher risk of developing type 2 diabetes. The study also found that replacing one portion of meat per day with an alternative protein source, such as nuts and legumes, significantly reduced the risk of type 2 diabetes (30%). Replacing meat with a dairy product also significantly reduced the risk (22%). The researchers recommend limiting red meat consumption to one portion per week for people who want to optimize their health and well-being.
In conclusion, the study provides strong evidence that limiting red meat consumption and replacing it with alternative protein sources can significantly reduce the risk of type 2 diabetes. The findings support dietary guidelines that restrict the consumption of red meat, both processed and unprocessed. People should consider incorporating more nuts and legumes into their diets to reduce their risk of developing type 2 diabetes.
