A new study has recently made headlines linking processed and red meat to an increased risk of type 2 diabetes. Nutrition news like this can send you into a panic, especially if you’re eating a ham sandwich for lunch or enjoying pepperoni pizza.
But do these foods themselves cause diabetes? Can’t eat hot dogs anymore?
We spoke with nutritionist Brookell White to answer these questions, analyze the new research, and give us real-world tips on how much processed and red meat you can eat in general.
What are processed and red meat?
First, let’s define the terms. The study looked at two types of meat: processed meat and red meat.
Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. Common examples include bacon, sausage, hot dogs, and ham.
These meats are often high in sodium, nitrates and other additives, which may contribute to their stronger link to type 2 diabetes and other health conditions.
Red meat is meat from cows, pigs, lamb or goats. It may be the saturated fat it contains that contributes to its association with health problems.
Learn about new research
New research published in Lancet Diabetes and Endocrinology. Scientists analyzed data from nearly 2 million adults in 20 countries.
Research has found that in some regions, high consumption of unprocessed red meat and processed meat is associated with higher rates of type 2 diabetes. For every 100 grams of unprocessed red meat consumed per day, the risk of diabetes increases by 10%; for every 50 grams of processed meat consumed per day, the risk of diabetes increases by 15%.
To understand these portions in real-life terms, remember that a palm-sized portion is about 3 ounces. Think of a typical 5 ounce burger. That’s 142 grams of unprocessed red meat. An 8-ounce steak weighs 227 grams. When it comes to processed meats, 50 grams is about the same as a hot dog, one or two slices of deli meat, or eight to 10 slices of pepperoni.
“This study shows a relationship between processed and red meat consumption and type 2 diabetes, but does not show that these foods cause diabetes,” White said.
“This is part of growing evidence linking type 2 diabetes to red and processed meat, but more research is needed.”
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So, how much red and processed meat is appropriate?
While this study adds new reasons to limit red and processed meats, it doesn’t mean you need to give them up entirely. White believes moderation is key.
“It’s a good idea to eat no more than two to three servings of red meat per week and reduce processed meat to a minimum,” she says.
She’s not alone. The American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week. That could be six three-ounce portions throughout the week, or an epic rib-eye steak. When it comes to processed meats, you want to eat as little as possible while living your life.
Simple swaps 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 have, think about what you can add to your plate,” says White.
If your diet includes a little more red and processed meat than you’d like, White recommends replacing some of it with fish or poultry, and eating eggs and low-fat dairy products like Greek yogurt and cottage cheese. “These are good sources of protein and do not appear to increase the risk of diabetes,” White said.
Additionally, she recommends adding some non-animal protein. “It’s a good idea to replace some of the unprocessed red and processed meats with plant-based proteins.”
One of her favorite ways is a simple chickpea or white bean salad prepared tuna salad or chicken salad style. This can replace the processed lunch meat that many people use in their sandwiches.
Bottom line: Eat red and processed meat in moderation
The new study does highlight the potential risks of eating large amounts of red and processed meat, but it’s not a reason to panic or drastically change your eating habits.
As with many aspects of healthy eating, moderation can make a big difference. By making small, sustainable changes—such as adding more plant-based foods and choosing poultry or fish instead of processed meat—you can help manage your risk of type 2 diabetes and other health problems, While still enjoying your favorite foods.
Can processed and unprocessed red meat cause diabetes? First appeared on MyFitnessPal Blog.
