More than 1 in 10 people in the U.S. have diabetes, according to the Centers for Disease Control and Prevention. Diabetes is more than having high blood sugar. When left unmanaged, diabetes can damage blood vessels and reduce blood flow, increasing the risk of serious complications like heart attacks, strokes, and even memory loss. Diabetes can also lead to nerve damage, which may slow digestion, cause hearing problems, or result in numbness, especially in the feet.
Your diet plays a big role in your risk for type 2 diabetes, and it’s not just about cutting sugar. If you love red meat, you may be increasing your risk of type 2 diabetes. A 2023 study in The American Journal of Clinical Nutrition found that people who ate the most red meat had a 62% higher risk of developing type 2 diabetes compared to those who ate the least. That includes both processed meats like bacon and hot dogs and unprocessed cuts like steak or pork chops. The good news? Swapping just one serving of red meat per day with nuts or legumes lowered the risk by up to 30%.
How red meat may affect type 2 diabetes risk
While the study couldn’t prove that red meat causes type 2 diabetes, it pointed out a few reasons why red and processed meats might raise your risk. Most red and processed meats are high in saturated fat, which can make your body less sensitive to insulin. That means it becomes harder to keep blood sugar levels in check. Red meat is also lower in polyunsaturated fat, especially linoleic acid, which may actually help improve insulin sensitivity. Foods like nuts and seeds are much better sources of linoleic acid compared to red meat.
Iron from animal sources (called heme iron) is easier for your body to absorb than iron from plants. But too much heme iron can lead to oxidative stress, which can damage cells and interfere with how your body uses insulin. People who eat a lot of red meat often have higher levels of iron in their blood, and that’s been linked to a greater risk of type 2 diabetes. (By the way, here’s what happens to your body when you stop eating red meat.).
Processed meats add even more concern. They often contain nitrates, which can harm blood vessels and make insulin work less effectively.
Let’s also not forget tryptophan, an amino acid found in red meat and other animal proteins. While it’s often known for making you sleepy, the study noted that tryptophan and its byproducts may be tied to a higher risk of developing diabetes.
How changes in your diet can reduce your type 2 diabetes risk
You don’t necessarily have to give up your favorite steak if you’re at risk for type 2 diabetes, but small dietary changes will improve your health while reducing your risk of diabetes. Adding more fiber-rich foods such as fruits, vegetables, legumes, and whole grains will slow down digestion and moderate your blood sugar. Swapping heart-healthy fish, such as salmon or tuna, for red meat twice a week will provide omega-3s to prevent heart disease. Because red meat is high in saturated fat, consider healthy fats from nuts, avocados, and olive oil to keep tabs on your cholesterol levels.
The American Diabetes Association suggests filling half a 9-inch plate with non-starchy vegetables like broccoli, squash, or carrots. One-fourth of your plate can be filled with starchy vegetables (think potatoes or butternut squash), beans, whole grains, or fruit. The last quarter of your plate can be a lean protein source. If you prefer red meat, choose leaner cuts such as sirloin, flank, or tenderloin.
Keep in mind that substituting beans or lentils for red meat a few times a week can help your blood sugar response. A 2014 study in the European Journal of Clinical Nutrition had people with type 2 diabetes swap out two servings of red meat for legumes three times a week for eight weeks. They lowered their fasting blood sugar, insulin levels, triglycerides, and LDL cholesterol.
