A recent study indicates that consuming a plant-based diet could be beneficial in reducing the risk of developing chronic diseases.
Iron is an essential nutrient that exists in two forms—heme iron found in animal foods and non-heme iron present in plant foods. A study published in Nature Metabolism in August highlighted the importance of the form of iron consumed, as it affects its impact on health.
Researchers from Harvard T.H. Chan School of Public Health discovered that a higher intake of heme iron from red meat and other animal products could increase the likelihood of Type 2 diabetes by 26 percent. Conversely, consuming non-heme iron from plant-based foods did not show an elevated risk.
The study findings suggest that adhering to a plant-based diet may help lower the chances of developing chronic diseases.
Building on Previous Research
Previous epidemiological research has already associated heme iron intake from red meat with a higher risk of diabetes. However, the study in Nature Metabolism provides further insight into the factors underlying this connection.
Lead author Fenglei Wang, a research associate at the Harvard T.H. Chan School of Public Health, stated in a
press release that this study integrates multiple layers of information, including epidemiological data, metabolic biomarkers, and metabolomics, to offer a more comprehensive understanding of the association.
Evidence from the Study
The study analyzed data from a cohort study involving 204,615 individuals. Over 36 years, dietary reports were collected to assess the intake of heme, non-heme, and total iron, as well as supplemental iron, and compare it with diabetes status.
In addition, plasma biomarkers related to insulin, blood sugar, blood lipids, inflammation, and iron metabolism, along with small molecular metabolites, were examined in smaller subsets of individuals.
The results revealed that individuals with the highest heme iron intake had a 26 percent higher risk of Type 2 diabetes compared to those with the lowest intake. Heme iron was responsible for more than half of the diabetes risk associated with red meat consumption and a significant portion of the risk related to various dietary patterns.
No significant links were found between non-heme iron intake and the risk of Type 2 diabetes.
Higher heme iron intake was also associated with abnormal biomarker and metabolite levels linked to Type 2 diabetes, including increased levels of leptin, triglycerides, C-peptide, C-reactive protein, and markers of iron overload, as well as decreased levels of healthy biomarkers like adiponectin and high-density lipoprotein cholesterol. Various blood metabolites were also identified in individuals with high heme iron intake.
According to the researchers, these findings have important implications for dietary guidelines aimed at reducing the risk of Type 2 diabetes.
Corresponding author Frank Hu, Fredrick J. Stare professor of nutrition and epidemiology, emphasized the significance of healthy dietary choices in diabetes prevention and recommended reducing heme iron intake, particularly from red meat, and transitioning to a more plant-based diet.
The study also raised concerns about the addition of heme iron to plant-based meat alternatives for flavor and appearance. Further research is needed to determine the health effects of this practice.
Differing Perspectives
The American Meat Science Association and other members of the meat industry declined to comment on the study when contacted by The Epoch Times. While some research has highlighted the benefits of including meat in the diet, the study advocates for a more plant-based dietary approach to reduce the risk of chronic diseases.
Nutritionists may have varying opinions on the topic, with the American Academy of Nutrition and Dietetics supporting well-planned vegetarian and vegan diets for disease prevention and treatment. On the other hand, some nutritionists believe that including a moderate amount of meat in a balanced diet can be beneficial. Dietitian Amie Alexander suggested that lean cuts of red meat, combined with plant-based foods rich in fiber and antioxidants, could help mitigate the risks associated with red meat consumption.
Alexander recommended paying attention to the quality of meat, opting for grass-fed or organic varieties whenever possible due to their better fatty acid profiles and fewer additives.
Individuals at risk of Type 2 diabetes should monitor biomarkers regularly, such as blood glucose levels, lipid profiles, and inflammation markers, to adjust their diet accordingly.
Additional Risks Associated with Heme Iron
While the NM study focused on the link between heme iron and Type 2 diabetes, previous research has connected heme iron intake to other chronic conditions.
A
meta-analysis published in the journal Nutrition, Metabolism, and Cardiovascular Disease found that higher heme iron intake was associated with an increased cardiovascular risk. Other studies have linked heme iron consumption to an elevated risk of certain cancers, metabolic syndrome, and other health issues.
Sources of heme iron include red meat, poultry, and seafood, while non-heme iron can be found in beans, legumes, nuts, spinach, dark chocolate, and fortified grains. Non-heme iron has lower bioavailability compared to heme iron, but consuming it with vitamin C-rich foods can enhance absorption.
In conclusion, numerous studies underscore the health risks associated with excessive red meat consumption and emphasize the benefits of a more plant-based diet. While further research is needed, current evidence suggests that reducing red meat intake and incorporating plant foods can be beneficial for overall health.
