The negative effects of red meat are well established now. As per the National Institutes Of Health, people who consume high levels of unprocessed and processed red meat are at an increased risk of early death, cancer, and cardiovascular diseases. The researchers calculated, 'One additional serving per day of unprocessed red meat over the course of the study raised the risk of total mortality by 13%. An extra serving of processed red meat (such as bacon, hot dogs, sausage and salami) raised the risk by 20%.'
In line with this, a recent study by Harvard researchers shared that just two servings of red meat every week can increase your risk of developing Type-2 diabetes.
Red Meat Causes Type-2 Diabetes
The World Health Organisation shared that 422 million people worldwide have diabetes, out of which 1.5 million deaths are directly attributed to diabetes each year.
During the study, the researchers observed that replacing a single serving of red meat with nuts and legumes brought down the risk of Type-2 diabetes by 30%. Replacing red meat with dairy also brought down the risk.
Also Read: Dairy Products May Help Prevent Type 2 Diabetes, Red Meat Increases Risk: Study
Some may find it difficult to give up red meat like beef, pork, and lamb, citing that they are valuable sources of protein, iron, and vitamin B12. However, here are a few mechanisms that experts suggest are ways by which red meat causes Type-2 diabetes:
- Processed vs. Unprocessed Red Meat: Processed red meat, like sausages and bacon, may pose a higher risk as they often contain added sugars, salts, and preservatives that can contribute to insulin resistance.
- Serving Size Matters: A diet high in large servings of red meat may increase the risk of type 2 diabetes, especially if it displaces healthier options like fruits, vegetables, and whole grains.
- Cooking Methods: High-temperature cooking methods, such as grilling and frying, can lead to the formation of harmful compounds that may contribute to insulin resistance.
Takeaway
In conclusion, we now have enough evidence to know that red meat might be heaven for the tongue, but it's not really your friend when it comes to your health. However, if you still feel you can not quit red meat, enjoy it in moderation, as lean cuts instead of processed varieties, as a part of a diverse and balanced diet, and indulging in regular physical activity. This can help you reduce the risk of cancer, cardiovascular problems, diabetes, and early death.