Headlines are worrying everyone, suggesting that eating a “ham sandwich a day” increases the risk of type 2 diabetes, but experts say the situation is more complicated than it first appears. A recent study that analyzed data from nearly two million people in 20 different countries found a link between red and processed meat consumption and type 2 diabetes.
While the study offers relevant insight, it is important to put its findings in context without creating panic. According to experts, it is wise to eat in moderation according to healthy eating guidelines, but there is no need to remove meat from the menu.
Processed meat consumption and type 2 diabetes
The research is published in the academic journal. Lancet for Diabetes and Endocrinologyhas limitations in that it cannot conclusively prove that meat causes diabetes. This is because there are many risk factors that can influence the results, such as other foods the participants consumed and their lifestyle.
The study authors attempted to consider variables such as body weight, smoking, alcohol consumption and vegetable intake. However, factors such as family history and waist circumference, which may also be linked to diabetes, were less detailed.
Should we ignore the study results?
The answer is clear: no. The study’s findings help us better understand which foods – and in what amounts – are good or bad for our health. Duane Mellor, of the British Dietetic Association (BDA), stresses that while the evidence is observational, the study was very well conducted.
How to reduce the risk of type 2 diabetes?
- Eat less red and processed meats, such as bacon and sausage.
- Maintain a healthy lifestyle, including a diet rich in vegetables and legumes.
- Adjust your intake of foods rich in iron and vitamin B12 when cutting back on meat.
Cutting out processed meat could help protect against heart disease and stroke, while also reducing the risk of type 2 diabetes, according to Naveed Sattar, a professor at the University of Glasgow. The NHS already recommends limiting daily consumption of red and processed meat to 70g, as excessive consumption may be linked to a higher risk of bowel cancer.
What are good sources of vitamin B12?
If you choose to reduce your meat consumption, it is essential to ensure that you are getting enough essential nutrients such as iron and vitamin B12. Here are some alternatives:
- Milk and dairy products such as cheese and yogurt.
- egg.
- Fortified breakfast cereals.
- Fortified soy products.
Observational studies and their limitations
Observational studies such as those published in scalpel It relies on participants being accurate and honest about what they have consumed, which can lead to some uncertainty in the conclusions. However, this does not invalidate the results, which provide a view supported by ample evidence.
Nita Forouhi, from the University of Cambridge, says the research provides the strongest evidence yet of a link between red/processed meat consumption and the risk of type 2 diabetes. The advice is clear: limiting the intake of these foods could be beneficial to the health of the general population.
In short, it is essential to maintain a balanced diet, moderate consumption of red and processed meats, and ensure that essential nutrients are consumed through other food sources. In this way, we can not only promote the prevention of type 2 diabetes, but also improve overall health.
