Link Found Between Type 2 Diabetes Increase and Consumption of Processed Meat and Refined Carbs

A recent study has found that processed meat and refined carbohydrates can significantly increase the risk of developing type 2 diabetes in many individuals.

Type 2 diabetes is a rapidly growing global health condition and remains a significant public health concern. Globally, around 537 million adults are diagnosed with type 2 diabetes, with many more undiagnosed. The prevalence of this condition is higher in low and middle-income countries, with three out of four adults affected.

When left unchecked, diabetes can lead to many debilitating complications, including heart and kidney disease, blindness, and a significantly higher risk of infection. Studies have indicated that access to proper healthcare management, education, and diet can alleviate the symptoms of diabetes.

It's important to note that diet plays a significant role in managing type 2 diabetes. "Often people don't realize that it's not just the intake of sweets, pastries, candies, and chocolate that need to be limited, it's also carbohydrates that break down into sugars in your body," says Debbie Goodman, MD, a primary care doctor with a clinical focus in diabetes at Mount Sinai, speaking to Health.

New research indicates that excessive consumption of processed meat and refined rice and wheat significantly increases the risk of developing type 2 diabetes. The study also noted that insufficient intake of whole grains can contribute to the risk of developing diabetes.

Type 2 diabetes is a metabolic condition that affects the way in which your body converts food to energy. Specifically, the food we eat, especially carbohydrates, is broken down into sugar and released into the bloodstream. Insulin, a hormone secreted by your pancreas, enables the movement of sugar from the bloodstream into your cells to be used as energy.

In cases of type 2 diabetes, which affects 90–95% of people with diabetes, your cells stop responding to insulin, which leads to too much sugar remaining in your bloodstream. This causes the pancreas to produce more insulin, leading to insulin resistance when cells in your muscle, fat, and liver don’t respond well to insulin and can no longer easily move sugar from your blood into your cells. If left unchecked, it can have serious health consequences.

The good news is that diabetes can be managed and prevented through a healthy diet and lifestyle. Proper management of blood sugar is key to avoiding type 2 diabetes. The foods we eat affect how our blood sugar responds, with some foods contributing to stable levels and others leading to steep spikes.

Research shows that larger portion sizes, sedentary lifestyles, and increased intake of high-sugar beverages contribute to higher rates of diabetes. Therefore, an eating pattern high in fish, poultry, lean meats, whole grains, legumes, and a variety of fruits and vegetables can significantly improve blood glucose control and decrease the risk of metabolic diseases, including type 2 diabetes.

A diet high in proteins, fruits, and vegetables is also rich in essential nutrients for overall health and chronic disease prevention. While no single food can make or break your diet, research has shown that it's essential to limit certain foods for the best health outcomes.

Processed or refined rice and wheat grains, for example, are not whole foods, as the outer parts of the grain have been removed, reducing the protein, fiber, and B vitamins naturally present in whole grains. A diet higher in whole grains, however, is more effective in controlling blood sugar and preventing type 2 diabetes. The fiber in whole grains slows down the digestion process and prevents high blood sugar spikes. Whole grains also have heart health benefits, decreasing total cholesterol levels and decreasing low-density lipoproteins — risk factors for diabetes.

Processed meat is also a food to watch if you're at risk of developing type 2 diabetes. Processed meat refers to any meat that has been modified or preserved by smoking, curing, salting, or adding chemical preservatives. Research indicates that additives in processed meat could contribute to the development of metabolic diseases by producing inflammation in the body. Globally, people's dietary patterns have transitioned to eating more processed foods, including meats and refined grains.

Studies have found a correlation between the incidence of type 2 diabetes and excess intake of processed meat.

“Processed meats and refined grains contribute to inflammation, oxidative stress, and mitochondrial dysfunction that lead to impaired insulin signaling in fat cells, lipid accumulation in muscle, and fat deposit in the liver,” endocrinologist John N. Falcone, MD, told Health.

It is these changes that can lead to insulin resistance, which in turn accounts for metabolic shifts, elevated fasting glucose levels, and glucose spikes after consuming carbohydrates—all of which play a role in type 2 diabetes.

Before cleaning out your pantry of refined grains and processed meats, there are small steps you can take to improve your diet and decrease your risk of type 2 diabetes.

“Consuming a balanced diet that is rich in dietary fiber, plant protein, unsaturated fats, antioxidants, low glycemic index patterns, and low in saturated fats, processed meats, refined carbohydrates, and added sugars can be very helpful in preventing the development of insulin resistance and type 2 diabetes,” Dr. Falcone suggested.

Try thinking about foods you can add to your diet, rather than subtract. Include an extra vegetable at dinner or fruit with your afternoon snack. Throw canned chickpeas into a salad for extra fiber and protein. Make an effort to add fish to your dinner rotation 1–2 times a week.

After you have added nutritious foods to your diet, try making some simple swaps. Switch out a refined grain like white rice or pasta for a whole grain such as quinoa, farro, or whole wheat pasta. Include oatmeal or whole grain cereal in your breakfast instead of a refined version. And try fresh chicken or turkey on sandwiches instead of deli turkey or ham.

“We know that family history plays a very strong role in the development of type 2 diabetes,” Dr. Falcone noted, “but environmental factors, such as dietary habits and exercise, can be pivotal in overcoming the genetic predisposition towards insulin resistance.”