On October 19, 2023, researchers from Harvard University in the United States published an important research paper in the American Journal of Clinical Nutrition, which delved into the relationship between red meat intake and the risk of type 2 diabetes. After 36 years of follow-up, the research team recorded a total of 22,761 cases of type 2 diabetes in three large cohorts, leading to compelling conclusions.
The study found that high consumption of red meat was associated with an approximately linear association with the risk of developing type 2 diabetes. People who consumed two servings of red meat per day had a whopping 62% increased risk of developing type 2 diabetes compared to those with the least intake of red meat. Eating an extra serving of processed red meat per day increases the risk of type 2 diabetes by 46 percent, and eating an extra serving of unprocessed red meat per day increases the risk by 24 percent.
What is red meat?
Red meat is a nutritional term that refers to meat that appears red before cooking, mainly from mammals such as cows, pigs, sheep, deer, etc. The meat of these animals generally contains myoglobin, which appears red when cut.
What is the relationship between red meat and diabetes?
After an in-depth analysis, the researchers found that red meat may increase the risk of developing diabetes through a variety of mechanisms.
1. First of all, red meat is high in saturated fatty acids, which is a key factor. The intake of saturated fatty acids directly affects the function of pancreatic islet β cells and insulin sensitivity. The islet β cells are the cells responsible for secreting insulin, which is an important hormone that regulates blood sugar levels. When islet β cells function impaired or insulin sensitivity decreases, there are problems with blood sugar regulation, which increases the risk of diabetes.
2. Secondly, the heme iron in red meat is also a factor that should not be ignored. Heme iron is a strong oxidant that triggers an oxidative stress response in the body. This oxidative stress not only leads to insulin resistance, but also further impairs the function of pancreatic islet β cells through the production of by-products such as nitroso compounds. It is this double whammy that makes red meat an important factor in increasing the risk of diabetes.
3. In addition, nitrates and some by-products from processed red meat can promote endothelial dysfunction and insulin resistance, which can further increase the risk of type 2 diabetes.
4. Finally, studies have found that excessive red meat intake also increases the risk of obesity. Obesity itself is an important risk factor for diabetes, which can lead to metabolic disorders, further exacerbate insulin resistance, and increase the likelihood of developing type 2 diabetes.
Can't you eat red meat?
The risks posed by red meat are based on high and long-term intake.
Red meat is quite rich in nutrients and is essential for the growth and repair of the body. Red meat is rich in iron, especially hemoglobin and myoglobin, which can prevent anemia, help the body absorb and transport oxygen, and maintain good health. At the same time, red meat also contains zinc, which is one of the trace elements needed by the body, which also plays an important role in supporting immune system function and promoting wound healing. There is also vitamin B12, a vitamin found mainly in animal products, especially red meat, which is essential for the health of the nervous system.
How to eat red meat?
1. Control your intake
The dietary guidelines for Chinese residents suggest that the total intake of livestock and poultry meat is 40~75 grams per day. Since red meat contains high saturated fat, it is recommended that the average daily intake of red meat should not be higher than this standard, and the ratio of red meat and white meat should be appropriately distributed in the total amount, with less red meat and more white meat such as fish and chicken.
2. Pay attention to the cooking method
When eating red meat, try to use steaming, boiling, and stewing cooking methods.
- Cooking: Cooking red meat in boiling water preserves the tenderness and nutrients of the meat while reducing the intake of fat.
- Steaming: Steaming red meat with steam preserves the original flavor of the meat and is fat-free, making it very healthy.
- Stew: Stewing red meat with vegetables, beans, and other ingredients can make the meat more crispy while increasing its nutritional value and texture.
3. Stay away from processed meats
No matter what kind of meat, the best way to eat is to make it yourself, less oil, less salt and less sugar is healthier, especially to stay away from processed meat, such as ham, sausage, sausage, bacon, cured meat, bacon, etc., these processed meat have added a lot of additives, sodium content is seriously exceeded, long-term intake is not conducive to health.