According to a recent study published in the Lancet1, greater consumption of unprocessed red meat, processed meat, and poultry was associated with increased incidence (new cases) of type 2 diabetes. Approximately one in three American adults has prediabetes—a risk factor for developing type 2 diabetes—and of that population, 90% don’t know they have the disease.
But, in most cases, type 2 diabetes can be prevented by adopting simple lifestyle changes like more exercise, a healthier diet, and weight loss. One of the most important dietary changes is to reduce meat and increase consumption of plant-based foods, like nuts, whole grains, and greens.
It ll starts with healthier food choices
The American Diabetes Association highlights many dietary options scientifically shown to reduce diabetes risk and help with weight loss. It also offers a vegetarian and vegan meal plan and recipe inspiration.
Tips for reducing the risk of type 2 diabetes:
- Substitute meat with a plant-based protein, such as beans, lentils. or tofu.
- Eat smaller portions of meat,and add more vegetables to your plate.
- Eat more fiber-rich foods, like beans and legumes, nuts, seeds, fruits, vegetables, and whole grains. These foods may help prevent and manage type 2 diabetes and other cardiovascular diseases.
- Substitute whole grains for refined grains. Look for whole wheat, whole grain, or oats on the ingredient lists.
- Eat more nuts, nut butters, and seeds.
- Limit added sugar.
- Avoid processed, cured, and smokedmeat, such as sausages, bologna, and hot dogs.. Processed meat is associated with a higher incidence of type 2 diabetes and coronary heart disease.2
- Introduce healthy lifestyle habits to help maintain a healthy weight.
- Be active every day.
- Overall, substituting more plant-based foods for meat is more likely to result in a healthier body weight. According to the CDC, a 5%—7% weight loss can reduce your risk of developing type 2 diabetes.
Think you or a loved one may be at risk? Take (or share) the 60-second American Diabetes Association (ADA) type 2 diabetes risk assessment quiz and find out.
- Source: Lancet Diabetes Endocrinol 2024; 12: 619–30 Meat consumption and incident type 2 diabetes: an individual-participant federated meta-analysis of 1·97 million adults with 100 000 incident cases from 31 cohorts in 20 countries
- Micha, R., Wallace, S. K., & Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus. Circulation, 121(21), 2271 2283.
