How to eat less red meat and still get the nutrients you need
Red meat consumption can increase your risk of cancer, heart disease, and diabetes, according to a new study from the University of Washington.
In a large meta-analysis, researchers found that the more red meat people ate, the higher their risk of developing the chronic diseases.
The study is the first to examine how eating red meat affects the risks of chronic diseases such as heart disease and diabetes.
Researchers found that people who ate the most red meat had a higher risk of death from heart disease.
“The more red and processed meat consumed, the greater the risks for these diseases,” said lead researcher Emily Kriegs, a UW associate professor of nutrition and epidemiology.
“For example, people who consume the most processed meat are more likely to have diabetes and have lower levels of HDL cholesterol and to have elevated blood pressure and triglycerides.”
Krieg, who is also the director of the UW Nutrition Lab, was not involved in the study.
She said that the findings suggest that red meat is a major source of chronic disease, but that the overall picture is still unclear.
“We know that red meats are bad for your heart health, that they are a major contributor to diabetes and obesity, and that their impact on our overall health is even greater than we thought,” she said.
“And yet, the question is, how much is too much?”
Krieg said that red and red meat are two of the most commonly consumed foods in the U.S. and the world.
But, she added, the effects of red meat on these chronic diseases are poorly understood.
She explained that the amount of red and processing meat you eat is dependent on a number of factors.
For example, how often you eat it depends on the amount and type of meat you consume.
And how you prepare your meat is also important.
“Some red meat dishes can be very high in calories, so they have a higher calorie content,” Krieg explained.
“So for example, if you are eating steak, you may be eating the same amount of calories as a burger or a cheeseburger.
But if you eat the same burger with fries and a few slices of bacon, you are actually eating more calories.”
For people who have heart disease or diabetes, the amount that is eaten, and the type of red or processed meat that they eat, are also important factors.
Red meat also has an impact on blood sugar levels, which is why the researchers looked at the effect of red vs. processed meat on diabetes.
They found that red vs processed meat were associated with higher levels of insulin, which indicates that the body is processing the fat in the meat to break down glucose.
“This is an important finding because people with diabetes who eat more red meats may have a lower risk of type 2 diabetes,” Kritz said.
Researchers did not know if this association would hold for other chronic diseases, like obesity.
Krieg added that it is important to understand how red meat contributes to chronic diseases because the results of this study will help guide public health strategies.
“It is important for Americans to understand the association between red and white meat consumption and chronic disease risk,” Kritgs said.
She stressed that, “This study did not find a direct association between processed meat and heart disease risk, but it does show that red versus processed meat may contribute to chronic disease.”
The researchers also looked at other factors that might affect your risk.
For instance, the more people consumed red meat, the larger their waist circumference, the risk for obesity, hypertension, and type 2 diabetus.
“That is not to say that eating more red is a bad thing, but we need to be more mindful of how our diet contributes to the risk of these chronic disease conditions,” Kries said.
Krits said that one of the reasons that red has such a strong association with diabetes and cardiovascular disease is because it is rich in saturated fat.
“If you eat more saturated fat, your blood sugar will go up,” she explained.
Kritz stressed that the research does not suggest that consuming more red or red meat will cause heart disease because the study did find an inverse association between higher intake of red meats and higher risk for diabetes.
“But if you have diabetes, it is possible that you could get insulin resistance and the risk could increase,” she noted.
In addition to the findings of this meta-study, Kritsts study found that there was an inverse relationship between consumption of red versus white meat and a higher prevalence of certain types of cancer.
The researchers noted that the results from this meta