As you may or may not know by now, on recommendation from my current cardiologist I have given up roughly 95% of my red meat intake. My labs have improved immensely, so I am glad I listened to him. My change was largely heart related, but in this article by scientists at Michigan State University research studies are showing that the type of meat as well as how it is prepared can have an affect on diabetes factors. No... I am not preaching. Instead I am sharing information I found to be intriguing enough to maybe benefit my fellow diabetics.
Red Meat Consumption and Your Risk of Diabetes
Laura
Anderson, Michigan State
University Extension - December 12, 2022
Cooking meat properly, along with substituting other
proteins, can help to reduce your risk of type 2 diabetes.
For many, meat is considered a staple in the diet and may be
the main dish with other foods added as sides. This is known typically as a
“Western-based” diet. Meat provides our bodies with a good source of protein
and can be prepared in a multitude of ways including baking, frying, grilling
and broiling. With creativity, meat can take on many different flavors and
textures from spicy and tangy to blackened and charred.
But does meat consumption increase our risk for diabetes?
A study conducted
in 2014 and published through the National Institute of Health (NIH), followed
multiple cohorts of men and women for over two decades collecting data related
to their consumption of meat, which included red meat, processed meat and
chicken. There are several ways that meat consumption may contribute to
diabetes. According to researchers, the nitrates and preservatives in processed
meats can damage cells in the pancreas which are involved in insulin
production. Red meat contains a high amount of “heme” iron,
which can contribute to oxidative stress and inflammation.
This study concluded that the consumption of meat is consistently associated
with an increased risk of diabetes.
A recent study conducted
in 2018, through the Harvard School of Public Health, found that the way red
meats are cooked is consistent with the risk of diabetes in a person. Based on
data from over 289,000 adults followed for 12 to 16 years, researchers found
that there was 1.5 times more opportunity for type 2 diabetes when red meats, chicken
and processed meats were eaten after being cooked at high temperatures. This
high temperature cooking method is representative of charring the food through
grilling and open-fire cooking. This was compared to people that ate meat
cooked until lightly browned. The exact reason for the increase is unclear but
researchers cite that the chemicals produced from charring could cause an
inflammatory effect in the body affecting insulin production and usage. The
fact that there was an increased risk of weight gain and obesity from eating
foods cooked at high temperatures also may contribute to increase the diabetes
risk.
Red
meat is generally classified as meat with higher myoglobin levels and
is mostly found in four-legged mammals like cattle, pig, lamb, horse and goat.
Red meat generally contains higher levels of saturated fatty acids and
cholesterol which contribute to cardiovascular disease.
Should you cut meat from your diet if I you are at risk or
have type 2 diabetes? According to the American
Diabetes Association, decreasing the amount of red meat and processed meat
in your diet because of the higher saturated fat and salt amounts is
recommended. Try to choose the leanest variety of these meats if you decide to
consume them. Include poultry, fish and seafood and don’t forget about
non-protein choices like dried beans. Remember, to read food labels for
carbohydrate content. Incorporating physical
activity on a regular basis is also a great choice to reduce the risk
of and manage type 2 diabetes.
For more information on managing diabetes, visit MSU Extension's Diabetes website.
This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R