Eating a high amount of red and processed meat in your daily diet may make you feel happy, especially if you grew up eating a lot of meat, however, the consequences of such a diet may not be good for your health. In a new study published in The Lancet Diabetes & Endocrinology, researchers analyzed data from nearly two million adults who participated in 31 studies in 20 countries, including the United States and parts of Europe and Asia. The researchers analyzed the impact of the participants’ diet on their health after an average of 10 years and found that there is an association between meat consumption and the risk of type 2 diabetes.
After adjusting for other risk factors, they found that participants who ate 1.8 ounces (about 50 grams) of processed meat per day increased their risk of developing type 2 diabetes by 15 percent. In addition, eating 3.5 ounces (about 100 grams) of unprocessed red meat per day increased their risk by 10 percent.
Why red and processed meat is not good for you:
There are several possible reasons why consuming too much red and processed meat is harmful to health:
1. According to health experts, red and processed meat are high in saturated fat, which is linked to greater insulin resistance and risk of type 2 diabetes.
2. If you’re eating a lot of red and/or processed meat, you may not be eating enough healthy foods like fruits and vegetables.
3. According to research, cooking meat at high temperatures can create compounds that may cause cell damage, inflammation and insulin resistance.
Also read: Battling sugar spikes? These 3 expert-approved foods can save your day
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How to improve your diet and reduce your meat consumption:
Do you want to reduce your meat intake but are struggling? According to Harvard Health, here are the four main ways to reduce your red meat intake.
1. Do not give up suddenly
Instead of suddenly cutting out your meat intake, slowly start reducing the amount of red meat you eat. Assess how much red meat you eat daily/week and start reducing it.
2. Choose healthier meats
Since red meat is linked to more health risks than other types of meat, you can replace it with healthier options like poultry or seafood.
Also read: Control Diabetes Naturally! How Clove Tea Can Help Control Your Blood Sugar Levels
3. Eat plant-based foods
Once you try it, you’ll learn to appreciate and enjoy the taste of plant-based foods like beans, nuts, whole grains, and vegetables. Choosing these more often will help reduce your meat consumption.
Remember to eat foods that benefit your overall physical and mental health.
Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
