Want To Ditch Red Meat? 4 Major Reasons Your Body Will Thank You - Page 4
3. A low red meat diet filled with fresh fruits, veggies and fish can reduce the risk of Type 2 diabetes and high cholesterol.
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Black people in particular are at a greater risk of developing metabolic disorders like Type 2 diabetes and high cholesterol due to higher rates of obesity in the community. When you eat a diet high in red meat, you could be putting yourself at risk of developing these conditions.
In a 2023 study by the Harvard School of Public Health, researchers analyzed health data from 216,695 participants across the Nurses’ Health Study (NHS), NHS II, and the Health Professionals Follow-up Study (HPFS). Participants’ diets were assessed using food frequency questionnaires every two to four years, over a span of up to 36 years. During this period, more than 22,000 participants developed Type 2 diabetes.
The study found a strong link between red meat consumption, both processed and unprocessed, and an increased risk of Type 2 diabetes. Participants who consumed the most red meat had a 62% higher risk of developing the condition compared to those who ate the least. Each additional daily serving of processed red meat was associated with a 46% higher risk, while each additional daily serving of unprocessed red meat was linked to a 24% greater risk.
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The researchers also explored the effects of substituting red meat with other protein sources. They found that replacing one daily serving of red meat with nuts and legumes was associated with a 30% lower risk of Type 2 diabetes, while substituting it with dairy products led to a 22% lower risk.
Unprocessed red meats like beef, pork, and lamb are high in saturated fats, with foods like hamburgers, fried items, ribs, chops, and roasts containing the highest amounts. WebMD advises that saturated fats should make up less than 10% of your daily calories. If you’re still craving meat, opt for leaner, skinless cuts. Stick to the recommended 3-ounce portion size and choose lean cuts like sirloin, pork loin, or filet mignon. To further reduce your risk, pair red meat with cholesterol-lowering foods such as eggplant, nuts, fish, okra, whole grains, apples, and grapes, as recommended by Harvard.
