The Link Between Red Meat, Blood Sugar, and Type 2 Diabetes
About 1 in 10 people in the United States have diabetes, and up to 95% of them have type 2 diabetes. This condition occurs when blood sugar levels stay too high. Over time, high blood sugar can lead to heart disease, vision problems, and more.1
A healthy diet can help people with type 2 diabetes manage symptoms and reduce further health risks. Knowing which foods to eat or avoid is key. For example, many people with type 2 diabetes wonder whether they should stay away from red meat.2
Diet and blood sugar
Everything you eat affects your blood sugar. However, some foods have a bigger impact than others. These include foods that are high in:2-6
- Carbohydrates, or “carbs” – our body breaks carbs down into a type of sugar called glucose for energy. This raises the level of glucose in your blood (your blood sugar). High-carb foods include fruits, rice, beans, pastas, breads, and milk. They also include starchy vegetables such as corn, potatoes, and winter squash.
- Calories – Your body also needs calories for energy, but eating too many calories without burning off enough can lead to weight gain. A low-calorie diet can help you lose weight and manage type 2 diabetes.
- Fats – Fats are another key energy source and can be either saturated or unsaturated. Red meat, such as beef, lamb, and pork, is often higher in saturated fat. This type of fat can increase cholesterol, raising the risk of heart disease.
How do saturated fats affect insulin resistance?
Saturated fats stay solid at room temperature. They include butter, lard, and other animal fats. Eating a lot of saturated fats can contribute to insulin resistance. When combined with poor weight control, insulin resistance can play a role in the onset of type 2 diabetes.6
This leads many people to think red meat negatively affects blood sugar. In fact, some experts suggest eating no more than 18 ounces of red meat per week.6,7
Does red meat increase the risk of type 2 diabetes?
Despite these recommendations, research is mixed on whether red meat raises diabetes risk. To better understand the connection, it helps to look at several key studies.
Research showing minimal impact on blood sugar
In one study, eating diets with or without red meat made no major difference in maintaining blood sugar levels. The study suggested that eating red meat did not increase the risk for type 2 diabetes.8
Another study looked at the effects of eating different amounts and types of red meat. Similar to the first study, researchers found the total amount of red meat did not impact blood sugar or insulin control.9
The role of weight loss and lean proteins
A third study found that weight loss was key to blood sugar control. As long as people lost weight, avoiding red meat did not provide a greater benefit.10
However, in a fourth study, eating red meat was associated with a higher risk of type 2 diabetes. This study supports limiting red meat and eating different sources of protein instead.11
How can you build a balanced diet for better blood sugar control?
Taken together, these studies suggest that there is no “one-size-fits-all” diet to manage blood sugar levels. However, reducing red meat in your diet may help your overall health.9,12
In general, eating less red meat lowers your risk of high blood pressure, a common risk factor for heart disease. Additionally, eating processed red meat (like hot dogs or cold cuts) appears to carry even greater risks for your heart. It is generally healthier to choose unprocessed red meat. Experts also recommend including other sources of protein, such as fish, nuts, and vegetables.12
If you do eat red meat, choose leaner cuts, such as reduced-fat ground beef. This can also help with weight control. If you need guidance, your care team or a registered dietitian can help you choose the best foods for your specific needs.10
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