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Doesn’t it seem like everything is bad for you these days? Every time you turn around it seems like there’s something else we’re supposed to avoid. The good news is that over time, it becomes clear which of those warnings are real concerns and which ones have been over-hyped.
When it comes to the question of certain foods causing a higher risk of diabetes, that red flag was raised years ago and now scientists are continuing to confirm the truth: Certain foods can easily lead to a higher risk of diabetes.
And it matters to know what those foods are, because diabetes is no joke!
Diabetes can cause many problems in the body. From issues with vision to peripheral neuropathy and even kidney damage, diabetes is mostly silent in its early stages but wreaks havoc on the body all the same. If you’ve been diagnosed with diabetes, it’s vitally important to do what it takes to stay as safe as possible. That’s where an emergency button alarm comes in. Having peace of mind right there at your fingertips – knowing that help can be at your side within minutes – can make dealing with the health issues of diabetes much easier.
If you don’t have diabetes, there are many ways you can protect yourself from getting it. And if you do have it, there are ways you can make it easier to manage. Many of the recommendations for avoiding or controlling diabetes have to do with food.
Scientists are looking at the long-term effects of some specific foods and how they affect the body. It turns out that red meat could be a driver of diabetes development.
The Red Meat and Diabetes Link
A study published in The American Journal of Clinical Nutrition found that those who routinely ate red meat had about a 50% increased risk of developing Type 2 diabetes compared to those who consumed red meat but in much smaller quantities or with less frequency. They also found that the risk of diabetes went up even more dramatically among those who regularly consumed processed meats, such as bacon or hot dogs.1
Scientists found other parallels between eating more red meat and developing health issues. The study looked at more than 200,000 people over a span of 36 years. Those in the study who ate more red meat tended to have a higher body mass index, consumed more calories than those who didn’t eat red meat, and were less physically active.
About half of the results could be explained by a difference in body weight and exercise levels; however, even after accounting for all those factors, there was still a marked increase in diabetes risk.
Other possibilities exist, such as:
· The particular iron found in red meat, known as heme iron, might damage the cells in the pancreas. This can lead to less insulin production.
· Red meat consumption can be inflammatory, according to Tufts University. That inflammation can cause serious problems for the body, such as changing the gut microbiome or increasing the risk of heart disease. It can also increase insulin resistance, which means that your body won’t use insulin as it should.2
· Some meats contain nitrosamines. These are compounds that are created when nitrites are added to food to help preserve it. However, nitrosamines can increase the risk of diseases that result from insulin resistance – and diabetes is the most common. This might be one of the reasons why the risk of diabetes goes up so dramatically when regularly eating ultra-processed foods, like hot dogs.
· Red meat contains saturated fat, which is known to cause serious health issues when eaten in large quantities. Saturated fat can lead to a higher risk of just about every health issue you might imagine, including diabetes, high cholesterol, heart disease, stroke, and much more.
Reading all of this might make you want to change your diet right away. But before you make drastic changes, talk to your doctor about your concerns. Though eating red meat can increase your risk of diabetes, your doctor might recommend that you continue to include it in your diet for other reasons that outweigh the diabetes risk; for example, if you struggle with severe anemia, red meat might be a highly recommended part of your diet.
Since your health is priceless, consider a medical alert pendant or wristband. Medical alert technology allows you to press a panic button in the event of emergency and ensure that help is secured within moments. A trained professional at a monitoring center will answer your call, assess the situation, get the appropriate help for you, and stay on the line with you until that help arrives.
Reducing Your Risk of Diabetes through Diet
There are many ways you can reduce your risk of diabetes, starting with the foods you eat. Here are some specific food-related tips to help negate that risk.
· Avoid nitrites. Look on the label for “contains nitrites” or something similar. You are most likely to find this in items that have a longer shelf life, such as hot dogs, bacon, or some types of sausage. Avoid these foods or have them only in careful moderation.
· Avoid saturated fats. Everyone needs some fat in their diet, but the type you consume matters. Look for plant-based proteins that offer polyunsaturated fats, which are healthy for you. Things like nuts and avocados can help give you the fat you need without the added risk of diabetes, heart disease, and more. The Mayo Clinic recommends that no more than 10% of your daily calories should be in saturated fat.3
· Consume only appropriate amounts of red meat. A serving of meat is three ounces, or about the size of a deck of cards. Experts recommend no more than 3.5 ounces of red meat every day. Most cuts of meat, especially in restaurants, go far beyond that. For instance, when you order steak at a restaurant, an 8-ounce or 10-ounce portion is a common size. Be very aware of portion sizes and eat only what constitutes an appropriate portion for you. It’s often a good idea to cut your restaurant meal in half so that you eat the right portion at the table and take the leftovers home for another meal.
· Avoid processed foods. While processed meats aren’t the best options, neither are other types of processed foods. Refined starches, like white bread, pasta, or cereals, can lead to their own problems and contribute to issues like diabetes and heart disease. To avoid these foods, look for whole grains, cook from scratch as much as you can, and try to shop around the outside aisles of the grocery store – canned and packaged items are usually much more processed than the raw items you will find the in refrigerators and freezers in the store.
· Consider “Meatless Mondays” or “Tofu Tuesdays.” Though going vegan or vegetarian might be a great idea, many people love their meat and animal products too much to go to that extreme. In that case, simply cut down on the meat you consume by making one or two days a “meatless” day. Go with dishes that have no meat in them, getting protein from nuts, fish, beans, etc.
· Talk to a nutritionist. Start keeping a food diary, including what you eat, when you eat it, and how much of it you have. Then take that to a nutritionist, who can quickly pinpoint areas where you can cut back on certain foods, such as red meat, and adjust your diet to add other foods that give you the vitamins and nutrients you need. If you have been diagnosed with pre-diabetes, talking to a nutritionist could be a big step in reversing the trend and protecting yourself from developing diabetes.
· Enlist the help of friends and family. When you are eating with family and friends, whether at home or in a restaurant, tell them about your goal to avoid red meat or at least have it in careful moderation. They can help you stick to that goal by suggesting other foods or making foods that don’t contain red meat. When you serve up something at your table, try out new things to find a meal the whole family can enjoy that relies on ingredients other than meat.
Whenever you make a substantial change in your diet, remember that it will take your body some time to adjust to the new intake. As you cut out red meat or other processed foods, pay close attention to how your body feels. It’s also a good idea to have an alert system for elderly adults on hand at all times. As you continue your journey toward better health, being able to press a button to get help on the line right away can be incredible peace of mind.
