Independence Day BBQs: The Risks of Red Meat Overindulgence

Today is Independence Day (Tuesday), and Israelis are firing up the grills. One thing they might not know: while meat does have some health benefits, a new study suggests it's crucial to limit consumption because increased intake heightens health risks.

According to a new study published in the American Journal of Clinical Nutrition, consuming two servings of red meat per week increases the risk of developing type 2 diabetes. The study, conducted at Harvard University, sampled no fewer than 217,000 individuals, whose eating habits were assessed via a questionnaire. Over the 36 years of the study, more than 22,000 participants developed type 2 diabetes.

The findings weren't surprising: people who ate less meat—up to twice a week—were less likely to develop type 2 diabetes compared to those with a heavier meat diet. Researchers found that substituting red meat with healthy plant-based protein sources, such as nuts and legumes, helped reduce the risk.

In numbers, the risk of type 2 diabetes was 62% higher among those who ate a lot of red meat compared to those who ate the least. Adding a daily serving of processed red meat raised the risk by 46%, and each additional daily serving of unprocessed red meat increased it by another 24%.

Dr. Qishi Gu, a research fellow at Harvard University, noted, "These findings indicate that replacing red meat with healthy plant-based proteins, such as nuts and legumes, or moderate intake of dairy products, can reduce the risk of developing diabetes. While the study can't definitively prove red meat consumption causes type 2 diabetes, a connection appears to exist."

One serving of unprocessed red meat contains about 100 grams of beef or lamb, or 60 grams of sausage, salami, pastrami, or other processed red meats. Professor Julio Weinstein, a senior diabetes doctor at the DMC Diabetes Care Center and head of the diabetes clinic at Wolfson Hospital, told N12 that red meat is usually high in saturated fat and low in polyunsaturated fat. Studies have shown that saturated fat can decrease beta cell function and insulin sensitivity, leading to type 2 diabetes.