Red meat has been a part of diets around the globe. From early man. This is one. Best source Protein, vitamins (equivalent to B vitamins) and minerals (equivalent to iron and zinc).
However, beef has long been related to increased risk Heart disease, Cancer And Early death. The link between beef consumption and kind 2 diabetes is probably not as well-known.
A paper published in The Lancet highlighted this link to type 2 diabetes in September 2024 using data from the Americas, the Mediterranean, Europe, Southeast Asia and the Western Pacific (covering 20 countries).
This recent study, with nearly 2 million participants, found that top consumption Unprocessed red meatequivalent to beef, lamb and pork, etc Processed meatLike bacon, salami and chorizo, they increase the incidence of type 2 diabetes.
The researchers also found a link between poultry consumption and the incidence of type 2 diabetes, however the link was weak and varied across populations.
Type 2 diabetes It is a major problem affecting public health. 462 million people worldwide. This happens when our bodies don't make enough insulin or Can't use insulin well.
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Insulin is a hormone produced by the pancreas, a small leaf-shaped gland that sits behind the stomach and just in front of the spine. Insulin helps blood glucose enter cells, stopping blood levels from rising.
In type 2 diabetes, our body doesn't have enough insulin or is unable to make use of insulin (called “insulin resistance” or “impaired insulin sensitivity”), blood glucose reaches high levels, causing Symptoms Such as extreme thirst, increased must urinate and feeling drained. Long-term health problems include nerve damage, foot problems and heart disease.
The underlying mechanisms linking beef intake to type 2 diabetes are unclear. The mechanism could also be related to pancreatic function, insulin sensitivity, or a mixture of each.
Possible mechanisms
Red meat has the best levels. Saturated fat And there's Low in polyunsaturated fatwhich will be disruptive. Insulin sensitivity.
Research has also shown that top protein intakes from animal sources (vs Vegetarian sources) may increase the danger of type 2 diabetes, possibly on account of higher levels of branched-chain amino acids (BCAA) in animal proteins.
BCAA's include the amino acids leucine, isoleucine and valine. In one small study, short-term BCAA infusions increased Insulin resistance Similar results were shown in humans. Large human studies.
High plasma BCAA levels could have different origins. These links between beef, BCAA, insulin resistance and kind 2 diabetes are value further exploration.
Another possible mechanism involves the gut microbiota, which is the gathering of microbes in our intestines.
Our microbiota metabolizes Colleen (water-soluble essential nutrients) and L-carnitine (an amino acid that happens naturally in food), each of that are present in abundance in beef. trimethylamine. An increase in trimethylamine has been related to a High risk developed type 2 diabetes.
How we cook meat may contribute. Cook meat at high temperaturesequivalent to grilling and barbecuing, can produce harmful compounds often known as “advanced glycation end products.”
These compounds can damage cells by causing oxidative stress (brought on by unstable atoms called free radicals). inflammation (which will be harmful if it occurs in healthy tissue or lasts too long) and Insulin resistance.
Red meat is an amazing source of iron. But few studies have specifically checked out long-term iron intake or iron overload. Heme iron (iron from animal-based sources)May increase the danger of type 2 diabetes.
Eat less beef.
According to the report of the World Health Organization, within the last 50 years, the worldwide… consumption All kinds of meat have increased. In some wealthy countries, equivalent to the UK, beef consumption appears to be stable or deficiency. There's so much more though. variation In meat consumption between and inside countries.
In the UK, individuals are advised to not eat greater than this. 70 grams (cooked weight) of red meat per day And avoid eating processed meats. An analogous suggestion is made in many individuals. Countries.
With the winter holidays and festive gatherings, cutting down on beef consumption will probably be difficult, especially for many who really just like the taste. So enjoy them. moments Try to make use of it without worrying, and where possible. Fiber-rich vegetables with red meat.
Small steps will be taken to Reduce your red meat intake. By keeping smaller portions or selecting a day of the week that's meat-free (Meat-Free Monday, say), or substituting some (or all) meat for chicken, fish, beans, lentils or similar recipes. By taking
And for those days you eat beef, try poaching, steaming or stewing. It is healthy Compared to grilling or barbecuing.