There’s been a lot of buzz lately about new research linking processed and red meat to an increased risk of type 2 diabetes. This nutritional news might have you panicking, especially if you’re someone who loves eating ham sandwiches or pepperoni pizza for lunch.
But do these foods themselves cause diabetes? Will you never be able to eat a hot dog again?
We asked nutritionist Brookelle White to answer these questions, analyze new research, and give us some practical advice on how much processed meat and red meat in general is okay to eat.
What is processed meat and red meat?
First, let’s define our terms: This study focuses on two types of meat: processed meat and red meat.
Processed meats It is food that has been preserved by smoking, salting, curing, adding preservatives, etc. Common examples include bacon, sausage, hot dogs, and ham.
These meats are often high in sodium, nitrates and other additives, which may explain their strong association with type 2 diabetes and other diseases. Health.
Red Meat Beef, pork, lamb and goat meat. Saturated fat It contains substances that can lead to health problems.
Understanding New Research
This new study The Lancet Diabetes and Endocrinology. The scientists analysed data from around 2 million adults in 20 countries.
The study found that high intakes of unprocessed red meat and processed meat were associated with higher incidence of type 2 diabetes in certain regions: diabetes risk increased by 10% for every 100 grams of unprocessed red meat consumed per day, and by 15% for every 50 grams of processed meat consumed per day.
In reality, to put these serving sizes into perspective, remember that a palm-sized portion is about 3 ounces. Think of a typical 5-ounce hamburger, which equates to 142 grams of unprocessed lean meat. A modest 8-ounce steak is 227 grams. When it comes to processed meats, 50 grams is the equivalent of one hot dog, one or two slices of deli 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 doesn’t show that these foods cause diabetes,” White says.
“this is There is growing evidence “An association between type 2 diabetes and red and processed meat has been shown, but further research is needed.”
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So how much red and processed meat is okay to eat?
While the study gives another reason to limit red and processed meat, it doesn’t mean you should cut them out completely: moderation is key, White says.
“It’s a good idea to limit red meat to two or three times a week and keep processed meats to a minimum,” she says.
She is not alone. American Institute for Cancer Research They suggest that it’s best to limit yourself to 18 ounces of red meat per week, which equates to six 3-ounce meals per week, or one luxurious rib-eye steak. When it comes to processed meats, you want to eat as little as possible while still being able to maintain your lifestyle.
Easy Swaps for a Healthier Diet
“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 diet,” says White.
If your diet is high in red or processed meat, 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 don’t appear to increase your risk of diabetes,” she says.
Plus, she recommends incorporating more than just animal protein: “It’s a good idea to substitute plant proteins for unprocessed lean or processed meats.”
One of her favorite ways is a simple chickpea or white bean salad, made a la tuna salad or chicken salad, which replaces the processed lunch meats that many people use in sandwiches.
Conclusion: Eat red and processed meat in moderation
While this new study certainly highlights the potential risks of consuming large amounts of red and processed meat, there’s no need to panic or completely overhaul your diet.
As with many aspects of a healthy diet, moderation makes a big difference. Making small, sustainable changes, like eating more plant-based foods and choosing chicken and fish instead of processed meat, can help you enjoy the foods you love while managing your risk of type 2 diabetes and other health conditions.
The article Does Processed Meat vs. Unprocessed Red Meat Cause Diabetes appeared first on MyFitnessPal Blog.
