A new study published in The Lancet Diabetes & Endocrinology reveals a significant link between consuming red and processed meat and an increased risk of developing type 2 diabetes.
The research team, from the University of Cambridge, analysed data from nearly 1.97 million people across 20 countries, making it a comprehensive study.
Type 2 diabetes is a condition characterized by high blood sugar levels, resulting from insulin resistance, where the body either doesn’t produce enough insulin or can’t use it effectively.
If left untreated, type 2 diabetes can lead to severe health complications, including nerve and blood vessel damage, and harm to various organs and body parts.
The study found that eating 50 grams of processed meat daily (equivalent to two slices of ham) increases the risk of type 2 diabetes by 15% within 10 years.
Additionally, consuming 100 grams of unprocessed red meat daily (equivalent to a small steak) raises the risk by 10%, while eating 100 grams of poultry daily may also increase the risk, although the association was weaker after further analysis.
The researchers suggest that reducing red and processed meat consumption could help lower the incidence of type 2 diabetes, emphasizing the importance of dietary habits in preventing and managing the disease.
By understanding the link between meat consumption and type 2 diabetes, individuals can make informed choices to mitigate their risk and maintain a healthier lifestyle.
Healthier substitutes for red and processed meats
If you’re looking to reduce your consumption of red and processed meats, there are several healthier substitutes you can try. Plant-based proteins like beans, lentils, chickpeas, and tofu are rich in protein, fiber, and essential nutrients, making them a great alternative to meat.
Vegetarian and vegan diets have been shown to have numerous health benefits, including a lower risk of type 2 diabetes, heart disease, and cancer. One tasty alternative to processed meats is a curried chickpea salad made with mayo, curry powder, red onion, celery, and dried cranberries.
Smoked tofu slices can also help satisfy your meat cravings, thanks to their smoky flavor and meaty texture. Additionally, fish like salmon, sardines, and mackerel are a delicious alternative to other meats, rich in heart-healthy omega-3 fatty acids.
According to the study, by incorporating these healthier substitutes into your diet, you can reduce your risk of chronic diseases and maintain a balanced lifestyle. Experiment with different recipes and find what works best for you!
