- American researchers examined the eating habits and diabetes rates of 200,000 people
- Results show that eating two servings of red meat per week increases the risk of type 2 diabetes
Eating just two servings of red meat a week may increase your risk of developing type 2 diabetes, a study suggests.
American researchers, who examined the eating habits and diabetes rates of 200,000 people, recommended limiting red meat to one serving per week to “optimize health.”
A typical 70 gram portion is equivalent to two thick slices of bacon, one and a half sausages or five slices of ham.
The findings suggest that eating just two bacon sandwiches, one hamburger or two-thirds of an 8oz steak per week increases the risk of type 2 diabetes.
The results also showed that swapping a portion of red meat for another protein source – such as nuts, chickpeas or kidney beans – reduces the risk of developing type 2 diabetes by 30 percent.
The findings suggest that eating just two bacon sandwiches, one hamburger or two-thirds of an 8 oz steak increases the risk of type 2 diabetes.
Previous studies have shown a link between red meat consumption and the risk of type 2 diabetes, and researchers say this study adds more certainty to the link.
The researchers from the Harvard TH Chan School of Public Health examined the health records and dietary patterns of 216,695 people who were surveyed about what they ate every two to four years for up to 36 years.
During this time, more than 22,000 participants developed type 2 diabetes.
Results, published in the American Journal of Clinical Nutrition shows this Eating red meat – both processed and unprocessed – was strongly associated with an increased risk of type 2 diabetes.
Those who ate the most red meat had a 62 percent higher risk of developing the condition compared to those who ate the least.
And each additional daily serving of processed red meat was associated with a 46 percent greater risk of developing type 2 diabetes.
Meanwhile, each additional daily serving of unprocessed red meat was associated with a 24 percent greater risk, the study found.
However, replacing a portion of red meat with nuts or legumes reduced the risk of type 2 diabetes by 30 percent.
And replacing a serving of dairy products was associated with a 22 percent lower risk.
Xiao Gu, lead author and postdoctoral researcher in the department of nutrition, said: ‘Our findings strongly support dietary guidelines that recommend limiting red meat consumption, and this applies to both processed and unprocessed red meat.’
Professor Walter Willett, senior author of the study and an expert in epidemiology and nutrition, said: ‘Given our findings and previous work by others, a limit of around one portion of red meat per week would be reasonable for people looking to optimize their health and wellbeing. .’
According to the scientists, swapping red meat for healthy plant-based protein sources would help reduce greenhouse gas emissions, tackle climate change and provide other environmental benefits.