Should you eat RED MEAT?

Plant-based diets have been increasing in popularity over the past few years. At the same time, many people are adopting a keto diet and some, the more extreme carnivore diet. So which approach is the right one for your health? DL mag dietitian and diabetes educator Dr Kate Marsh explores the research on red meat and diabetes to help you decide where meat fits into your eating plan.

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THE PROS AND CONS OF EATING RED MEAT

Red meat is a good source of protein and other key nutrients, including iron, zinc, and vitamin B12. The iron found in red meat is also readily absorbed, which can help with increasing iron stores and reducing the risk of iron-deficiency anaemia. But when it comes to our health, eating red meat also has some downsides.

At least 25 studies looking at the relationship between meat intake and the risk of type 2 diabetes have been published, and the majority have shown a positive association, meaning that the more meat you eat, the higher your risk of diabetes.

The highest risk is with processed meats, likely because of the chemicals used in processing, but unprocessed red meat also appears to be a problem.

A 2021 metaanalysis combined the results of 15 studies and compared participants with the lowest intakes of red and processed meats with those with the highest intakes. They found that the risk of type 2 diabetes was 27% higher for processed red meat and 15% for unprocessed red meat. The association between red meat and diabetes may be one of the main reasons that vegetarian diets are associated with a lower risk of type 2 diabetes and have been shown to help with diabetes management.

High intakes of red and processed meats are also associated with a higher risk of other chronic diseases, including cardiovascular disease and some types of cancer, particularly bowel cancer.

WHY IS RED MEAT A PROBLEM?