This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Contact a qualified health care professional before engaging in physical activity or making any changes to your diet, medications, or lifestyle.
Meat can be a tasty part of many meals between breakfast and dinner, but it might be a good idea to ask yourself how much of it – and what kind – you eat on a regular basis. New research suggests there’s a link between eating certain types of meat and chronic disease, meaning it might be worth rethinking your diet.
A study published on Tuesday in The Lancet Diabetes and Endocrinology The journal suggests that regular consumption of red and processed meat is associated with an increased risk of type 2 diabetes. The analysis of nearly two million participants from 20 countries across 31 cohorts is the most comprehensive study to date to show the link, said lead study author Dr. Nita Forouhi. CNN in an email.
Because the study was observational, researchers cannot establish a direct link between meat consumption and diabetes. However, Forouhi says the link is strong, noting that “these results were consistent across populations in different world regions and countries.”
While the team considered potential factors such as diet quality, physical activity, smoking, alcohol consumption, energy intake and body mass index, other possible influencing factors such as family history, insulin resistance and waist circumference could not be included.
What is type 2 diabetes?
Type 2 diabetes is a chronic condition in which your blood sugar levels are persistently high. It can occur when your pancreas doesn’t produce enough insulin, your body can’t use insulin properly, or both. It’s the most common type of diabetes and is different from type 1 diabetes, in which an autoimmune attack on your pancreas prevents it from producing insulin.
The Public Health Agency of Canada stated in a 2023 report that 3.7 million Canadians were living with the disease in 2020-2021, or 9.4 percent of the population. In the United States, more than 37 million people have diabetes, with about 90 to 95 percent of them having type 2 diabetes, according to the Cleveland Clinic.
What are the symptoms of type 2 diabetes?
Symptoms of type 2 diabetes typically develop slowly over time and may include:
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fatigue
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Frequent urination
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Unusual thirst
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Unexplained weight loss
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Slow healing of cuts, wounds
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Blurred vision
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Dry skin
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Tingling or numbness in hands, feet
How much meat should I eat?
Although meat has often been maligned because of its possible link to high blood pressure, cholesterol and certain types of cancer, it is not necessarily the worst food to eat. Red meat, for example, is high in iron, zinc and B vitamins.
Still, the Canadian Diet Guide recommends replacing meats higher in saturated fat with leaner varieties and making an effort to eat mostly plant-based foods. In addition, the World Cancer Research Fund recommends eating no more than moderate amounts of red meat, or about three servings (350 to 500 grams) per week. Both sources also recommend eating little or no processed meat.
What are the short-term effects of giving up meat?
Although you may not notice it, your body begins to change within the first few hours of giving up meat. A meat-free diet often includes larger amounts of other important food groups such as whole grains, vegetables, fruits and legumes, all of which are high in fiber, an important nutrient for normalizing bowel movements and controlling blood sugar levels.
Over the next few days, you’ll likely notice that your plant-based diet improves the quality and frequency of your bowel movements. Soluble fiber promotes easier bowel movements with healthy stool formation and texture, while insoluble fiber helps you “go” more regularly.
Finally, your cholesterol levels should also go down, as red meat is one of the worst offenders due to its high saturated fat content. A diet high in plant-based foods will naturally lower cholesterol and saturated fats, as they are less abundant in these foods.
What are the long-term consequences of giving up meat?
While giving up meat has short-term effects, when switching to a plant-based diet you may need to be patient to see more positive results. It may take one to several months before you notice specific changes. Some of these key benefits of eating a plant-based diet for several months or even years may include:
Should I stop eating meat?
A plant-based diet can have many benefits. Although guidelines in Canada and around the world recommend a healthier diet, this does not mean that one must strictly avoid meat. Rather, omnivores should be mindful of the meat products they consume and make sure to eat leaner cuts of meat and less processed products.
It’s important to note that if you stop eating meat and switch to a vegetarian or vegan diet, you’ll likely need to do more to get some key nutrients. This includes getting calcium, protein, iron, vitamin B12, iodine, and vitamin D from other foods or supplements. Overall, any major change to your diet will require you to think more critically about what you eat.
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