14. Red Meat
A study led by Professor Koh Woon Puay, professor of Clinical Sciences at Duke-NUS Medical School, revealed that a higher intake of red meat and poultry is associated with a significantly increased risk of developing diabetes. This is because red meat is high in saturated fats, cholesterol, and heam-iron which are linked with increasing the risk of type 2 diabetes.
A meta-analysis from the Harvard School of Public Health found that a daily serving of red meat was associated with a 19% increased risk of type 2 diabetes. Diabetics should also limit or avoid high-fat cuts of meat like regular ground beef, hot dogs, sausage, and bacon due to their high saturated fat content.
However, meat can be a great source of protein and other nutrients when you are trying to manage your health and wellbeing. Beef is an important source of protein and essential vitamins and minerals, including iron, zinc, and vitamin B12.
To stay healthy, or if you are managing diabetes, try to eat a healthy, balanced diet with plenty of fibre, fruit, and vegetables, and cut back on red and processed meat and also salt. Diabetes.org.uk recommends eating less than 70g of red or processed meat a day. The amount of minced beef in a regular portion is about 100g. Use less meat and try to add beans or vegetables. Fish is also a very good alternative.
