Heme Iron in Red Meat and Animal Products Linked to 26% Increase in Type 2 Diabetes Risk

A recent study has revealed a significant connection between high intake of heme iron—found in red meat and other animal products—and an elevated risk of developing type 2 diabetes.

According to researchers, individuals with the highest consumption of heme iron face a 26 per cent greater risk of type 2 diabetes compared to those with the lowest intake.

Key Findings and Study Details

The study, conducted by researchers at Harvard’s T.H. Chan School of Public Health and published in Nature Metabolism, analysed nearly four decades of data from large cohort studies, including the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study.

The research involved 206,615 adults and examined their iron intake through diet and supplements, alongside their development of type 2 diabetes.

In addition to dietary data, the researchers also evaluated blood plasma levels of various metabolic biomarkers, such as insulin, blood lipids, blood sugar, inflammation markers, and iron overload. The study identified specific metabolic pathways and a dozen blood metabolites that may explain the link between heme iron consumption and increased diabetes risk.

The findings revealed the potential health risks associated with diets high in red meat, such as paleo and ketogenic diets, which have gained popularity due to their emphasis on high protein intake. While these diets may promote rapid weight loss, healthcare experts caution that they may not be sustainable long-term and could pose health risks, including a higher likelihood of developing type 2 diabetes.

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Dr Matthew O’Brien, an associate professor of medicine and preventive medicine at Northwestern University, highlighted that many low-carb, high-protein diets are associated with various health risks. He stressed that the current study adds to existing research suggesting that even moderate consumption of red meat can elevate the risk of type 2 diabetes.

The study also raised concerns about plant-based meat alternatives, which often contain added heme iron to mimic the taste and appearance of real meat. While plant-based diets are generally known for their health benefits and lower risks of chronic diseases, experts warn that some meat substitutes may be highly processed and contain unhealthy levels of heme iron.

Registered dietitian Melanie Murphy Richter, director of communications for the nutrition company Prolon, advised caution when selecting meat alternatives. She recommended focusing on whole foods such as vegetables, fruits, nuts, legumes, and seeds, which provide essential nutrients without the risks associated with processed ingredients.

“The heme used in some plant-based meats is typically derived from genetically modified yeast, which, while generally considered safe, may still raise concerns for some people. Many plant-based meat alternatives are highly processed, containing high levels of sodium, artificial additives, and unhealthy fats. This can make them less suitable for those who are sensitive to sodium or trying to avoid processed foods. They may not offer the same nutritional benefits as whole plant foods, so relying on them too heavily could lead to an unbalanced diet,” Richter added.

Iron Supplementation: A Balanced Approach

When it comes to iron intake, Richter suggested prioritising whole foods over supplements whenever possible. While iron supplements can be beneficial for certain individuals, such as menstruating or pregnant women, they may be harder on the stomach and less absorbable than iron from natural food sources. Whole foods also offer synergistic nutrients that enhance digestion and absorption, making them a better choice for meeting nutritional needs.

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