Go Nuts

A new study reveals that eating red meat, and in particular processed red meat like bacon and hot dogs, raises the risk of Type 2 diabetes, and replacing just one of those servings a day with nuts or low-fat dairy can lower the risk.

The findings come from a broad analysis of three groups of male and female health professionals, totaling nearly 300,000 people ages 25 to 75. The researchers looked at their eating and health habits dating to 1976. The subjects answered detailed questions about their diets and medical history and provided updated information every two years.

The research found that eating a daily serving of unprocessed red meat, equivalent to a 100-gram cut of steak, roughly the size of a deck of playing cards, was enough to raise the risk of Type 2 diabetes by 19 percent. Eating just 50 grams a day of processed meat — one hot dog or sausage, for example, or a little more than two strips of bacon — increased the risk 51 percent. In addition to bacon and sausage, processed meats include deli and luncheon meats. Processed meat contains high amounts of sodium and chemical preservatives like nitrates, which can damage cells in the pancreas involved in the production of insulin. Red meat in general also has high levels of a type of iron called heme that, when consumed in high amounts, can increase oxidative stress and lead to chronic inflammation, which can also affect insulin production.

The benefits of replacing one serving of meat with nuts resulted in a 21 percent lower risk of Type 2 diabetes. A serving of Greek yogurt or another low-fat dairy product over red meat decreased the risk 17 percent, and whole grains reduced the risk by 23 percent. Even substituting poultry or fish for red meat lowered the risk of developing diabetes. A great breakfast is Greek yogurt with berries and FitFlax. FitFlax with golden roasted flax seed and chia seeds can also benefit people at risk for diabetes by regulating blood sugar. It slows down the body's absorption of sugar, reducing the risk of developing Type 2 diabetes and helping to control existing cases of diabetes. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.