Consuming just two servings of red meat each week may elevate the risk of developing type 2 diabetes, as suggested by a study conducted by Harvard University researchers who examined

the eating habits and diabetes rates of 200,000 individuals. To optimize health, the researchers recommend limiting red meat consumption to one serving per week.

An average serving, approximately 70 grams, is equivalent to two thick rashers of bacon or one-and-a-half sausages. Therefore, indulging in just two typical bacon sandwiches or a single steak in a week may heighten the risk of type 2 diabetes.

The study further suggests that substituting one serving of red meat with alternative protein sources, such as nuts, chickpeas, or kidney beans, can reduce the risk of developing type 2 diabetes by 30 percent.

While red meat is a good source of protein, vitamins, and essential minerals like iron, zinc, and B vitamins, it is also high in saturated fat and salt. Processed red meat can contain controversial preservatives and chemicals to enhance its flavor and appearance, which has contributed to concerns about its consumption.

The exact reasons for the link between red meat and an increased risk of diabetes are not yet fully understood. Nevertheless, previous research has established a connection between red meat consumption and weight gain, with obesity being one of the major risk factors for type 2 diabetes.

UK health authorities recommend consuming no more than 70 grams of red or processed meat daily, which includes beef, lamb, pork, ham, bacon, and salami.

Previous studies have hinted at the association between red meat consumption and the risk of type 2 diabetes, but this research enhances the level of certainty surrounding this connection. The study analyzed health records and dietary patterns of 216,695 participants who reported their dietary habits every two to four years for up to 36 years. Over this period, more than 22,000 participants developed type 2 diabetes.

The results, published in the American Journal of Clinical Nutrition, emphasize that both processed and unprocessed red meat consumption is significantly associated with an increased risk of type 2 diabetes. Those with the highest red meat intake had a 62 percent higher risk of developing the condition compared to those who consumed the least. Each additional daily serving of processed red meat correlated with a 46 percent higher chance of type 2 diabetes, and unprocessed red meat increased the risk by 24 percent.

Conversely, substituting a serving of red meat with dairy products was linked to a 22 percent lower risk.

The study's lead author, Xiao Gu, emphasized the importance of adhering to dietary guidelines that recommend limiting red meat consumption, whether it is processed or unprocessed.

Professor Walter Willett, a senior study author and an expert in epidemiology and nutrition, supported these findings by suggesting that limiting red meat consumption to about one serving per week is a reasonable approach for individuals looking to optimize their health and well-being.

Furthermore, the researchers noted that replacing red meat with plant-based protein sources not only reduces the risk of diabetes but also contributes to lower greenhouse gas emissions and environmental benefits, helping address climate change.

Currently, approximately 3.9 million people in the UK have type 2 diabetes, with an additional 850,000 suspected to have the condition but remain undiagnosed. In the US, around 33 million individuals live with type 2 diabetes. The prevalence of diabetes is expected to more than double by 2050 due to increasing obesity levels. Photo by Hannahdownes, Wikimedia commons.