Want to prevent diabetes? Stop eating so much of this food, Harvard experts say

Burger lovers can share this news.

A new Harvard study establishes a “significant” link between a major component in red meat and an increased risk of type 2 diabetes.

Iron is essential for making red blood cells, supporting our immune system and making hormones. We get it through our diet in two forms: heme and nonheme iron.

For this study, researchers at the Harvard TH Chan School of Public Health examined the iron intake of nearly 207,000 health professionals over 36 years.

They found that those with the highest intake of haem iron – which is found in meat (especially red meat), poultry and seafood and is easily absorbed by the body – had a 26% higher risk of developing type 2 diabetes 2 than those in the lowest consumption group. .

Concerns have long been raised about heme iron, which has been shown to cause inflammation and even DNA damage. Some studies suggest it may increase the risk of colorectal, pancreatic and lung cancer.

Non-heme iron — found in plant-based foods and harder to absorb — was not associated with diabetes risk in the new study. However, the researchers noted that some plant-based meats contain added heme iron to improve their meaty taste and appearance.

The researchers acknowledged limitations in their findings, published Tuesday in Nature Metabolism. The study population was not diverse and there may have been errors in data collection.

However, corresponding study author Frank Hu said this work “underscores the importance of healthy dietary choices in diabetes prevention.”

“Reducing the intake of heme iron, especially from red meat, and adopting a more plant-based diet may be effective strategies in reducing the risk of diabetes,” added Hu, a professor of nutrition and epidemiology at Harvard.

More than 34 million Americans have type 2 diabetes, which occurs when the body doesn’t make enough insulin or doesn’t use insulin well, resulting in high blood sugar.

This is not the first study to link significant amounts of heme iron to a higher risk of diabetes.

Harvard researchers say they establish and explain more clearly the connection between the two.