For all meat eaters and meat lovers, it’s time to rethink your diet to prevent the risk of type 2 diabetes.

Researchers have consistently identified links between red and processed meat consumption and an increased risk of heart disease, certain cancers, and a shorter lifespan.

A study conducted by Harvard researchers found that high intake of red meat and other animal products rich in heme iron increases the risk of type 2 diabetes.

Now, two new studies have further strengthened the evidence that a diet rich in meat may increase the risk of developing type 2 diabetes.

What do the studies suggest?

In a study published in The Lancet Diabetes & Endocrinology, researchers examined data from nearly two million adults in 31 studies conducted in 20 countries, including the United States and regions of Europe and Asia.

The researchers evaluated the dietary habits of the participants and tracked their health outcomes for an average of 10 years. After accounting for factors such as smoking, high BMI, physical inactivity and family history of diabetes, they found that eating 28 grams (approximately) of processed meat per day increased the risk of type 2 diabetes by 15 percent.

This is roughly the amount found in a medium-sized sausage or two to three slices of bacon. Furthermore, eating 100 grams (approximately) of unprocessed red meat each day increased the risk of diabetes by 10 per cent.

Another study conducted by researchers at the Harvard T.H. Chan School of Public Health showed that high intake of heme iron, which is mainly found in red meat and other animal products, increases the risk of developing type 2 diabetes.

What do the experts say?

Although meat has been a staple of many diets around the world, experts say the way it is prepared, processed and consumed in large quantities may be doing more harm than good.

They believe that certain chemicals produced during the cooking process, along with high levels of saturated fat, may contribute to insulin resistance, a major factor in the development of type 2 diabetes. It doesn’t just depend on how much meat you eat, but it also matters what type of meat and how it’s prepared.

Dr Manisha Arora, Director of Internal Medicine at CK Birla Hospital, Delhi, explains, “Consumption of red meat not only reduces the risk of heart disease, but also reduces the risk of heart disease. Insulin sensitivity worsens But affects the Pancreatic beta-cell functionBoth types are important in the development of type 2 diabetes. Research also indicates that poultry consumption, previously considered a healthy choice, is now also associated with an increased risk of type 2 diabetes.”

Dr Ruhi Pirzada, a Mumbai-based senior physician and critical care specialist, says, “Preservatives and additives Substances such as nitrates and nitrites, which are commonly used in meat processing, can damage the pancreas and increase the likelihood of insulin resistance. Red and processed meat also contain high levels of saturated fat, which are directly linked to insulin resistance and the development of type 2 diabetes. Additionally, people who eat more meat may consume less fruits and vegetables.”

The connection between processed meat and type 2 diabetes

Dr. Arora explains the link between processed meat consumption and a higher risk of diabetes:

• Processed meats are high in saturated fat, which causes insulin resistance.
• This resistance increases the body’s demand for insulin to control blood sugar.
• Additionally, red meat produces trimethylamine N-oxide (TMAO) during digestion, which further worsens insulin resistance.

Is meat your primary protein source?

Red meat should ideally be to be consumed only three or four times a weekDietary guidelines recommend a maximum of 455 grams per week (600–700 grams raw weight).

Dr Ram Murti Sharma, Medical Superintendent, Sharda Hospital, Delhi, advises, “It is important to balance meat with other protein-rich foods. Including a range of protein sources such as dairy, fish, lentils and nuts adds variety to your diet and reduces reliance on meat. Start by eating meat once or twice a week and try other options such as beans, lentils, tofu and whole grains. This approach can help you reduce meat consumption without compromising on your protein intake.”

To avoid excessive consumption of meat, especially red and processed meat, choose low-fat meats and include plant-based proteins in your diet.

strike a balance

Like many things in life, balance is key. Eating a good hamburger once in a while probably won’t hurt, but being mindful of your overall meat consumption can actually improve your insulin levels to some extent.

Dr. Sharma says, “Meat intake should be moderate. Including a variety of protein sources reduces your reliance on meat and lowers your intake of saturated fat. Emphasizing fruits, vegetables, grains, and legumes in your diet can reduce the risk of chronic diseases and promote healthy eating habits. Eating slowly also improves the eating experience, allowing you to recognize hunger and fullness cues and savor the flavors.”

Termination Note

Although this doesn’t mean you should ban your favorite meats, knowing their potential health effects can help you make more informed choices.