Health and Me

Ishita Srivastava

Eating Red Meat Can Increase Your Risk Of Diabetes, Study Shows

Red meat, especially processed varieties such as sausages and deli meats, can significantly increase your odds of developing diabetes, a British Journal of Nutritionstudy shows.

Researchers found that those who ate high quantities of red meat had a 49 percent more risk of developing the chronic disease than their counterparts. Additionally, the risk was similar for processed red meat (47 percent higher) and somewhat lower, but still significant, for unprocessed red meat (24 percent higher).

Each extra daily serving of total red meat was linked to a 16 percent higher risk of diabetes. Each serving of processed or unprocessed red meat was linked to about a 10 percent higher risk. The study did not clarify whether eating red meat paved the way for Type 1 or 2 diabetes. 

Replacing red meat with plant-based protein sources, poultry, dairy products, and whole grains was associated with a lower odds of diabetes, but not with a proven risk reduction.

Plant-based proteins showed the strongest statistical association in substitution models. These results illustrate that diet is a potentially modifiable factor associated with diabetes prevalence, although the cross-sectional design precludes conclusions regarding prevention or causation.

What Is Diabetes?Diabetes is a condition characterized by high blood sugar (glucose) levels. It develops when the pancreas either doesn't produce enough insulin, doesn't produce any insulin at all, or when the body doesn't respond properly to insulin, a condition known as insulin resistance.

Type 2 diabetes is the most common form of diabetes and occurs when your body doesn't use insulin properly. The risk of developing Type 2 diabetes increases if you are overweight or obese, or if you have a family history of the condition.

India today carries one of the heaviest diabetes burden in the world. This is a crisis that is not just driven by genetics, but also by rapid urbanization, sedentary routines, shifting diets, stress, and late diagnosis. 

With over 101 million Indians currently living with diabetes in India, and 136 million in the pre-diabetic stage, as stated by the latest ICMR estimates, the country is facing an epidemic. This threatens to overwhelm the healthcare system in the coming years.

According to Dr. Hetashvi Gondaliya, the surge is largely due to “unhealthy dietary habits, physical inactivity, stress, and obesity,” adding that India is witnessing a rise in both Type 2 diabetes and prediabetes among younger people.

She emphasizes that early screening, lifestyle modification, and weight management are no longer optional, they are essential.

The biggest challenge in India’s diabetes landscape is late diagnosis. Many people discover their condition only after developing complications.

Dr. Ankur Gehlot, Additional Director of Diabetes &amp; Endocrinology at CK Birla Hospitals, stresses that early recognition, especially in high-risk groups, can prevent long-term complications.

However, experts say that there is still hope. With early screening, community support, technological advances, and sustained lifestyle changes, the trajectory can be reversed.

<h2>What Other Risks Can Red Meat Increase?</h2>Gaining weight by eating too many lamb chops or beef burgers is not the only risk. A study published in Molecular Nutrition &amp; Food Research suggests that red meat might be less of a comforting indulgence and more of a gut irritant.

According to researchers at Capital Medical University in China, diets overloaded with pork, beef, or mutton could stoke inflammation inside the digestive system, potentially worsening gut-related disorders.

One of the most striking findings was how red meat tampered with the gut microbiome—the trillions of tiny organisms that work quietly to regulate digestion and immunity. In the study, mice on red meat lost beneficial bacteria, particularly those that protect the gut lining and keep inflammation low. In their place, harmful microbes took over, making the digestive tract more vulnerable.

People with conditions like Crohn’s disease or ulcerative colitis often report flare-ups after eating red meat. The study offers a possible explanation for this: the combination of heightened inflammation and a disrupted microbiome makes the gut more sensitive. For those already battling IBD, red meat might be less of a protein-packed friend and more of a troublemaker.

Health Conditions A-Z

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Red Meat

hetashvi gondaliya

icmr

Red meat diet

Protein diet

protein

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Red meat, especially processed varieties such as sausages and deli meats, can significantly increase your odds of developing diabetes, a British Journal of Nutritionstudy shows. Researchers found that those who ate high quantities of red meat had a 49 percent more risk of developing the chronic disease than their counterparts. Additionally, the risk was similar for processed red meat (47 percent higher) and somewhat lower, but still significant, for unprocessed red meat (24 percent higher).Each extra daily serving of total red meat was linked to a 16 percent higher risk of diabetes. Each serving of processed or unprocessed red meat was linked to about a 10 percent higher risk. The study did not clarify whether eating red meat paved the way for Type 1 or 2 diabetes. Replacing red meat with plant-based protein sources, poultry, dairy products, and whole grains was associated with a lower odds of diabetes, but not with a proven risk reduction. Plant-based proteins showed the strongest statistical association in substitution models. These results illustrate that diet is a potentially modifiable factor associated with diabetes prevalence, although the cross-sectional design precludes conclusions regarding prevention or causation.What Is Diabetes?Diabetes is a condition characterized by high blood sugar (glucose) levels. It develops when the pancreas either doesn't produce enough insulin, doesn't produce any insulin at all, or when the body doesn't respond properly to insulin, a condition known as insulin resistance.Type 2 diabetes is the most common form of diabetes and occurs when your body doesn't use insulin properly. The risk of developing Type 2 diabetes increases if you are overweight or obese, or if you have a family history of the condition.India today carries one of the heaviest diabetes burden in the world. This is a crisis that is not just driven by genetics, but also by rapid urbanization, sedentary routines, shifting diets, stress, and late diagnosis. With over 101 million Indians currently living with diabetes in India, and 136 million in the pre-diabetic stage, as stated by the latest ICMR estimates, the country is facing an epidemic. This threatens to overwhelm the healthcare system in the coming years.According to Dr. Hetashvi Gondaliya, the surge is largely due to “unhealthy dietary habits, physical inactivity, stress, and obesity,” adding that India is witnessing a rise in both Type 2 diabetes and prediabetes among younger people.She emphasizes that early screening, lifestyle modification, and weight management are no longer optional, they are essential.The biggest challenge in India’s diabetes landscape is late diagnosis. Many people discover their condition only after developing complications.Dr. Ankur Gehlot, Additional Director of Diabetes & Endocrinology at CK Birla Hospitals, stresses that early recognition, especially in high-risk groups, can prevent long-term complications.However, experts say that there is still hope. With early screening, community support, technological advances, and sustained lifestyle changes, the trajectory can be reversed.What Other Risks Can Red Meat Increase?Gaining weight by eating too many lamb chops or beef burgers is not the only risk. A  study published in Molecular Nutrition & Food Research suggests that red meat might be less of a comforting indulgence and more of a gut irritant. According to researchers at Capital Medical University in China, diets overloaded with pork, beef, or mutton could stoke inflammation inside the digestive system, potentially worsening gut-related disorders.One of the most striking findings was how red meat tampered with the gut microbiome—the trillions of tiny organisms that work quietly to regulate digestion and immunity. In the study, mice on red meat lost beneficial bacteria, particularly those that protect the gut lining and keep inflammation low. In their place, harmful microbes took over, making the digestive tract more vulnerable.People with conditions like Crohn’s disease or ulcerative colitis often report flare-ups after eating red meat. The study offers a possible explanation for this: the combination of heightened inflammation and a disrupted microbiome makes the gut more sensitive. For those already battling IBD, red meat might be less of a protein-packed friend and more of a troublemaker.