Should I stop eating meat? New research shows a link between eating certain meats and type 2 diabetes: Benefits of a plant-based diet

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

Meat might make a tasty centrepiece to all kinds of meals between breakfast and dinnertime, but it might be a good idea to start questioning how much of it — and which kinds — you eat on a regular basis. New research indicates there's a link between eating certain meats and chronic disease, meaning it might make sense to reevaluate your diet.

A study published on Tuesday in The Lancet Diabetes and Endocrinology journal suggests regularly eating red and processed meats is associated with an increased risk of type 2 diabetes. Analyzing nearly two million participants across 20 countries from 31 cohorts, this is the most comprehensive to date showing the link, said senior study author Dr. Nita Forouhi tells CNN in an email.

Since the study was observational, the researchers can't conclude a direct link between consuming meat and diabetes. However, Forouhi says the connection was strong, noting "these findings were consistent across populations in different world regions and countries."

While the team accounted for potential factors including diet quality, physical activity, smoking, alcohol intake, energy intake and body mass index, other possible contributors like family history, insulin resistance and waist circumference weren't able to be included.

What is type 2 diabetes?

Type 2 diabetes is a chronic condition where you have persistently high blood sugar levels. It can occur when your pancreas doesn't make enough insulin, your body can't properly use insulin or both. It's the most common type of diabetes and differs from type 1 diabetes, which happens when an autoimmune attack on your pancreas prevents it from creating insulin.

The Public Health Agency of Canada indicated in a 2023 report that in 2020-2021, there were 3.7 million Canadians living with the disease, or 9.4 per cent of the population. In the U.S., more than 37 million people have diabetes, with about 90 to 95 per cent of them having type 2 diabetes, according to Cleveland Clinic.

What are the symptoms of type 2 diabetes?

Symptoms of type 2 diabetes typically develop slowly over time and may include:

• Fatigue

• Frequent urination

• Unusual thirst

• Unexplained weight loss

• Slow healing of cuts, sores

• Blurred vision

• Dry skin

• Tingling or numbness in the hands, feet

How much meat should I be eating?

While meat often gets a bad rap for its possible connections to high blood pressure, cholesterol and certain cancers, it's not entirely the worst thing to eat. For instance, red meat is high in iron, zinc and B vitamins.

Still, Canada's Food Guide recommends replacing meats higher in saturated fats with leaner varieties, and striving to eat mostly plant-based foods. Additionally, the World Cancer Research Fund suggests no more than moderate amounts of red meat, or about three portions (350 to 500 grams) per week. Both resources also recommend eating little, if any, processed meat.

What are the short-term effects of giving up meat?

While you might not realize it, your body changes within the first few hours after cutting out meat. A meatless diet often includes more significant amounts of other essential food groups, such as whole grains, vegetables, fruits and legumes, all of which are rich in fibre. That's an essential nutrient for normalizing bowel movements and controlling blood sugar levels.

Over the next few days, it's likely you'll start seeing your plant-based diet increase the quality and frequency of your bowel movements; Soluble fibre promotes easier defecating with healthy stool formation and texture, while insoluble fibre helps you "go" more regularly.

Eventually, you should also see lowered cholesterol, as red meat is one of the worst offenders due to high levels of saturated fats. A diet high in plant-based foods will naturally see lower cholesterol and saturated fat, since they're less prevalent in these foods.

What are the long-term effects of giving up meat?

While there are some short-term effects to giving up meat, you might have to be patient to see more favourable outcomes when it comes to adopting a plant-based diet. It can take one to several months before you start seeing certain changes. Some of the those primary benefits, if you follow a plant-based diet for several months or even years, may include:

• A healthier gut: A diet devoid of meat is associated with positive bacterial growth in your gut.

• Improved skin: Fruits and vegetables are typically large parts of plant-based diets, which contain beneficial nutrients like vitamins C, E and A.

• Weight loss: There's a connection between vegan or vegetarian diets and weight loss, but a well-balanced, consistent diet along with regular exercise can also contribute to weight loss.

• Reduced inflammation levels: A meatless diet has been observed to reduce inflammation in the body.

Should I give up eating meat?

There may be many benefits to taking up a plant-based diet, and while guidelines in Canada and worldwide recommend eating healthier, it doesn't mean there are strict suggestions to completely cut out meat. Instead, omnivores should consider which meat products they're consuming, ensuring they're eating leaner cuts of meat and fewer processed products.

It's worth noting that if you stop eating meat and switch to a vegetarian or vegan diet, you'll likely need to work harder to get some essential nutrients. That includes getting calcium, protein, iron, vitamin B12, iodine and vitamin D from other food sources or supplements. Overall, making any major changes to your diet requires thinking more critically about what you're eating.

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