A new study linking red and processed meat to an increased risk of type 2 diabetes has been in the news lately. This kind of nutrition news can send you into a panic, especially if you eat ham sandwiches for lunch or love pepperoni pizza.
But can these foods cause diabetes on their own? Can you never eat a hot dog again?
We spoke to registered dietitian Brookell White to answer these questions, break down the new study, and give us real advice on how much processed and red meat is generally okay to eat.
What are processed and red meats?
First, let’s define the terms. This study distinguishes between two types of meat: processed meats and red meats.
Processed meats are those that have been preserved by smoking, curing, salting, or adding preservatives. Common examples include bacon, sausages, hot dogs, and ham.
These meats are often high in sodium, nitrates and other additives, which may contribute to their increased association with type 2 diabetes and other health problems.
Red meat is meat that comes from cows, pigs, lambs or goats. It is possible that the saturated fat it contains is the reason why it is associated with health problems.
Understanding the new study
The new research was published in The Lancet journal on diabetes and endocrinology. The scientists analyzed data from nearly 2 million adults in 20 countries.
The study found that higher consumption of unprocessed red meat and processed meat was linked to a higher incidence of type 2 diabetes in certain regions. The risk of diabetes increased by 10% for every 100 g/day of unprocessed red meat consumed and by 15% for every 50 g/day of processed meat consumed.
To understand those portions in real-life terms, remember that a palm-sized serving is about 3 ounces. Imagine a typical 5-ounce hamburger. That’s 142 grams of unprocessed red meat. A modest 8-ounce steak is 227 grams. When it comes to processed meat, 50 grams is about the same as a hot dog, one or two slices of lunch meat, or eight to 10 slices of pepperoni.
““This study shows a link between processed meat and red meat consumption and type 2 diabetes, but it does not show that these foods cause diabetes,” White says.
“It is part of a growing body of evidence that has shown a connection between type 2 diabetes and red and processed meat, but more research is still needed.”
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So how much red and processed meat is okay to eat?
While this study adds another reason to limit red and processed meats, it doesn’t mean you should cut them out entirely. Moderation is key, according to White.
“It is a good idea to eat no more than two or three servings of red meat per week and to keep processed meats to a minimum,” she says.
You’re not alone: The American Institute for Cancer Research suggests it’s best to eat no more than 500 grams of red meat per week. That could be six 85-gram portions spread out over the week, or a single killer rib-eye steak. When it comes to processed meat, it’s best to eat as little as possible while still living your life.
Simple changes for a healthier diet
“Making small changes to your diet can have a big impact on your health. Instead of focusing on what you can’t eat, think about what you can add to your plate,” says White.
If your diet is a little higher in red and processed meats than you’d like, White suggests swapping out some of those servings for fish or poultry and opting for eggs and low-fat dairy products, such as Greek yogurt and cottage cheese. “These are excellent sources of protein that don’t appear to increase diabetes risk,” according to White.
She also recommends incorporating some non-animal proteins. “It’s a good idea to swap plant-based proteins for some unprocessed red meat and processed meats.”
One of her favorite ways to prepare it is with a simple chickpea or white bean salad, similar to tuna or chicken salad. This can replace the processed meat that many people use in sandwiches.
Bottom line: Eat red and processed meat in moderation
This new study really highlights the potential risks of consuming large amounts of red and processed meats, but it is not a reason to panic or completely change your diet.
As with many aspects of a healthy diet, moderation makes all the difference. By making small, sustainable changes—like incorporating more plant-based foods and choosing poultry or fish over processed meats—you can help manage your risk of type 2 diabetes and other health conditions while still enjoying the foods you love.
The post Do Processed Meat and Unprocessed Red Meat Cause Diabetes? appeared first on MyFitnessPal Blog.
