Experts: Consume red meat in moderation

PETALING JAYA: Medical experts have suggested a moderate consumption of red meat rather than eliminating it entirely from the diet, despite new research showing a substantial link with an increased risk of Type 2 diabetes.

Sunway Medical Centre Endocrinologist Dr Alexander Tan said it is important to have moderation in dietary choices.

He said the research indicates that the link might be attributed to individuals with generally unhealthy eating habits, such as consuming processed food, which has higher fat, sugar and salt levels.

He recommended consuming red meat in moderation.

“Choosing lean cuts, trimming visible fats and using healthier cooking methods can help mitigate associated risks,” he said.

The research from Harvard highlights a significant correlation between red meat consumption and the risk of Type 2 diabetes, prompting experts to underscore the role of lifestyle choices in preventing and managing the condition.

A study in a peer-reviewed British medical journal also shows that more young adults aged 15 to 39 were getting Type 2 diabetes, increasing 56% from 1990 to 2019.

The study, said Dr Tan, showed that the main causes were high body weight and air pollution, with women being more at risk within this age group.

“Getting Type 2 diabetes at a young age is linked to longer high blood sugar periods and faster disease progression, leading to worse control and more complications.

“The study is particularly alarming as it indicates that among 10-year-old to 17-year-old participants, it was found that 60.1% had at least one microvascular complication, and 28.4% had two complications within 13.3 years.

“Early-onset diabetes (before the age of 40) also raises the risk of heart disease and death compared to late-onset diabetes.

“The treatments for young people with Type 2 diabetes are not as effective as those for adults. For example, combining lifestyle changes with metformin doesn’t work better than metformin alone,” he said.

In response to the Harvard research, diabetes nurse educator Celestina Chirayil suggested diversifying protein sources to lower the risk of Type 2 diabetes.

She stressed the importance of a varied diet for a healthier gut microbiome, which offers protection against various illnesses.

Blaming excessive carbohydrate consumption, sedentary lifestyles and imbalanced meals as factors contributing to diabetes, she suggested that individuals cut down on their carbohydrate portions, choose complex carbohydrates and limit their intake of high-glycemic index foods such as white bread and instant noodles.

“Fibre aids digestion and lowers cholesterol,” she said, adding that people should choose food combinations wisely to prevent blood sugar spikes.

Consultant dietitian Ng Kar Foo noted that while the research established an association between red meat intake and the risk of Type 2 diabetes, it did not prove a causal relationship.

He said it is important to consider other large-scale studies showing similar outcomes.

Ng said heme iron from red meat might promote oxidative stress and saturated fat, potentially leading to inflammation, weight gain and insulin resistance.

While the study suggests cutting down on red meat, Ng highlighted the growing scientific support for health benefits by replacing it with plant proteins and low-fat dairy, making the message more encouraging for the public.

Type 2 diabetes, said Ng, is a complex, multifactorial disease influenced by genetic, metabolic and environmental factors.

“With the rising prevalence of Type 2 diabetes in Malaysia, there must be preventive measures from various parties, emphasising the need for a supportive environment promoting healthy lifestyles, including support for local farmers, increasing accessibility to fresh produce, and safer walking environments,” he said.