Red meat vilified again — but should we believe it?

A new study found even 2 servings of red meat per week raises diabetes risk. But the evidence against red meat isn't so clear-cut.

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Today's Ingredients Did you catch that story about how eating a couple of servings of red meat per week increases your risk of developing type 2 diabetes? Scary, huh? That really isn't a lot of meat to get through. But before you banish steaks and burgers forever, you should know that the evidence for this claim isn't clear-cut. First, let's trim the fat on this story:   • Low carb diet can lead to full remission from type 2 diabetes   • Yes, high fat red meats can be part of a healthy diet   • Is plant-based meat healthy? Let's make a start, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith November 7, 2023 • 3 min read Main Course What to know about eating red meat and diabetes risk A new large observational study found that eating just two servings of red meat per week can substantially increase the risk of developing type 2 diabetes. But a closer look at the methodology of the study may tell a different story. To estimate what participants ate, the researchers relied on food frequency questionnaires (FFQs) completed every 2–4 years. FFQs largely depend on an individual's memory and honesty. People may over-report their consumption of healthy foods, like fruits and vegetables, while underreporting "less healthy" items like ultra-processed foods and red meat. To put it another way, a person may have eaten a lot more of both than they claim, but this doesn't make it into the data. Plus, as an observational study, it cannot determine that red meat causes type 2 diabetes, only that it is associated with an increased risk, and only within the terms of the study. Further clouding the waters, factors such as overall diet and lifestyle habits were not fully accounted for. And with a sample that was 81% white female nurses, it's hard to generalize to the whole population. It would be better to have groups of people eating different diets long term. Factors like weight and calorie intake would be matched across the groups. Red meat amounts and cooking methods would be precisely measured. Blood tests would check for early signs of diabetes. Following a diverse group of people for years with regular screening could definitively answer whether red meat intake leads to diabetes compared to other diet and lifestyle factors. However, such a study would be very difficult to do in the real world, so researchers have to find alternative ways to test their ideas. While whole food, plant-based diets do look promising for type 2 diabetes, there's also evidence that low carb and ketogenic diets, which often include red meat, can potentially reverse type 2 diabetes by improving insulin sensitivity and promoting weight loss. To learn more about how a varied diet and other lifestyle choices can help prevent diabetes, check out these 11 impactful changes you can make to reduce your risk. Live your life to the fullest with more diabetes nutrition tips. Sign up for our Type 2 Diabetes Lessons here. Great finds Well prepared       KIZEN Digital Meat Thermometer If, after that, you're left with an appetite for perfectly cooked meat, the secret to perfect results is an instant-read thermometer like the KIZEN Digital Meat Thermometer. This ultra-fast thermometer provides accurate temperature readings in just 3 seconds, so you'll never overcook meat again. Use it for steaks, chops, chicken, fish, and more. There's 54% off right now, so it's a great time to take your grilling game to the next level. Shop now Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       the takeout What we're digesting 😬 The 8 worst foods for your teeth. Some of these are no surprise, but one might chill you to the bone. 🚑 Fake Ozempic is putting people in the hospital. Alarmingly, some of these dupes have even been found to contain insulin. 🧅 Large salmonella outbreak linked to diced onion mix. People across 22 states have been affected so far. 🤒 10 juices and drinks for your immune system. Refreshing ways to boost your defenses this fall. Thank you for reading! Next time we'll be looking at how an age-old instinct to fill up on fruit may be promoting obesity. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by rib eye and kimchi.

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