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Put simply, what we know as red meat is the muscle of mammals. Examples include veal, beef, lamb, pork, mutton, and goat.
A meat is considered red according to the amount of myoglobin found in an animal's muscles, as it's exposed to oxygen.
An analysis published in The Lancet Diabetes & Endocrinology journal in August 2024 took an observational look at the link between red meat consumption and type 2 diabetes worldwide.
However, the quantity and frequency of red meat consumed seem to have the greatest bearing on how big a health risk you're exposed to by eating it.
Red meat has been associated with numerous chronic health issues. But in 2024, several studies are linking red meat to type 2 diabetes.
The study found those who reported eating red meat on a weekly basis had a 62% greater risk of developing type 2 diabetes.
Some red meats are also processed meats, but not all processed meats are red. Processed meats are a separate category of red meats.
Dr. Duane Mellor, dietitian and spokesperson for the British Dietetic Association was not involved in the study. However, in a news release, he stated his belief that "it is possible that the increased risk associated with processed and red meat intake could be a result of these other confounding factors."
Factors that could impact the results including diet quality, exercise levels, smoking, alcohol consumption, energy intake, and BMI were considered as part of the study.
The diets of participants were measured with food questionnaires every two to four years, for up to 36 years. During the duration of the study, 22,000 people developed type 2 diabetes.
Cutting back on your red meat consumption, even choosing other protein alternatives such as poultry as well as lentils, peas, beans, and tofu can help lower the risk overall of developing type 2 diabetes, according to what was observed in the study.
The researchers couldn't conclude that red meat consumption was a direct cause of type 2 diabetes, as the study was observational.
Almost two million people across 20 countries had their data analyzed as part of the study, which accounted for other lifestyle factors.
However, certain other important data points were not accounted for, including family history, insulin resistance, and waist circumference.
As well as putting people at risk of type 2 diabetes, for a long time red meat has been associated with a higher risk of developing colorectal cancer.
According to The International Agency for Research on Cancer (IARC), red meat is a Group 2A carcinogen, which means that it's "probably" carcinogenic (cancer-causing) for humans.
Reducing your risk of developing type 2 diabetes is helped by adopting a healthier lifestyle. Exercise can help to regulate hunger and blood sugar levels.
Start small if adding more vegetables, nuts, and legumes to your diet requires a big lifestyle shift. Make your meals as colorful as possible to "eat the rainbow" and help you reach your vitamin, mineral, and nutrient requirements.
Sources: (CNN) (Cleveland Clinic) (Diabetes.org) (Harvard T.H. Chan School of Public Health) (University of Oxford) (CTV News)
See also: What happens to your body if you eat salad every day?
There are plenty of vegetable options that are also sources of protein. Eating a whole foods, plant-based diet is one of the best ways to care for your body.
For years, the connection between red meat consumption and cardiovascular disease has focused on saturated fat and cholesterol. The role of the gut microbiome is a relatively new angle.
A 2022 study found that chemicals produced in the digestive tract by gut microbes after eating red meat could help to explain the link between red meat and cardiovascular disease.
Curing, smoking, salting, and the addition of chemicals to preserve meat make it processed. Examples include sausage, bacon, cured meats, hot dogs, and lunch meats like pepperoni.
When participants substituted a daily serving of red meat with another protein source, the risk of developing type 2 diabetes was reduced.
Every additional serving of unprocessed red meat was associated with an increased type 2 diabetes risk of 24%, while every additional serving of processed red meat was associated with a 46% greater risk.
A serving of nuts and legumes was associated with a 30% lower risk of type 2 diabetes. Substituting a serving of dairy products was associated with a 22% lower risk.
Eating smaller and fewer portions of red meat can reduce your risk. A weekly Meatless Monday could help you to get more creative in the kitchen and experiment with more red meat-free options.
The way you cook your red meat matters too. Air frying, grilling, roasting, and broiling are much healthier than pan or deep frying. It also helps to avoid fatty cuts of meat.
Making simple swaps can help in the beginning. Choosing poultry or fish instead of red meat can help with feelings of satiety as they are sources of high biological value (HBV) protein.
There are numerous benefits associated with eating red meat. It's a rich source of protein, zinc, iron, and B vitamins, providing essential vitamins, minerals, and nutrients.
Is red meat healthy or not? It's a question that's becoming more difficult to answer. While red meat contains many vitamins, minerals, and nutrients essential for health, there is a growing body of evidence linking red meat to chronic health conditions. The latest research has found a link between red meat and type 2 diabetes, begging the question: how big is the risk and what can be done to reduce it?
Click on the gallery to learn more about the unexpected link between red meat and type 2 diabetes.
Can red meat cause type 2 diabetes?
What's the beef?
HEALTH Healthy living
Is red meat healthy or not? It's a question that's becoming more difficult to answer. While red meat contains many vitamins, minerals, and nutrients essential for health, there is a growing body of evidence linking red meat to chronic health conditions. The latest research has found a link between red meat and type 2 diabetes, begging the question: how big is the risk and what can be done to reduce it?
Click on the gallery to learn more about the unexpected link between red meat and type 2 diabetes.