Independence Day BBQs: The Risks of Red Meat Overindulgence

Today is Independence Day, and Israelis are firing up their grills. One thing they might not know: while meat does offer some health benefits, a new study suggests it’s crucial to limit consumption, as higher intake increases health risks.

According to a recent study published in the American Journal of Clinical Nutrition, consuming just two servings of red meat per week raises the risk of developing type 2 diabetes. The study, conducted at Harvard University, analyzed the eating habits of more than 217,000 individuals using questionnaires. Over the 36-year study period, over 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 heavier meat consumption. Researchers also found that replacing red meat with healthy plant-based protein sources, such as nuts and legumes, helped lower the risk.

In numbers, the risk of type 2 diabetes was 62% higher among those who ate the most red meat compared to those who ate the least. Adding a daily serving of processed red meat raised the risk by 46%, while 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 moderately consuming dairy products, can reduce the risk of developing diabetes. While the study cannot definitively prove that red meat causes type 2 diabetes, a clear connection appears to exist.”

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