According to USDA nutritional guidelines, beef, pork, and lamb (beef, pork, and lamb) can be part of a healthy diet. However, like many things, you will want to enjoy it in moderation.
Researchers reported today in the Journal of Clinical Nutrition that current consumption of red meat is associated with an increased risk of developing type 2 diabetes. Conversely, reducing red meat intake by substituting plant-based protein sources such as beans and nuts was associated with a lower risk of disease.
The results, based on data from 216,695 participants, spanned up to 36 years, but are not surprising. However, they confirm previous studies showing that while red meat is nutritious, our bodies can take in too much before the likelihood of heart disease, cancer, and other chronic conditions increases.
Stephen Hu, a cardiologist at Scripps Clinic Carmel Valley, said, “Eating meat is fine, but it’s okay to limit the amount and choose healthier types to reduce the risk of heart disease. Eating too much red meat poses health risks and is not part of a healthy diet. Red meat is high in cholesterol, saturated fat, and sodium. It should be eaten in a limited way.”
Stark Statistics
Details of the new study:
- Daily servings of unprocessed red meat were associated with a 24% higher risk of type 2 diabetes.
- Processed red meat's daily additional servings were associated with a 46% higher risk.
- Those who ate the most red meat had a 62% higher risk compared to those who ate the least.
- Replacing one daily serving of red meat with plant-based protein reduces the risk of type 2 diabetes by 20%.
These associations do not prove causation and may not be generalizable to the study population. Mileage may vary, and many other factors can influence health. Regular physical activity, good sleep, and a healthy diet overall can significantly increase the chances of longevity and being healthy, productive, and enjoyable.