Red meat has commonly been linked to higher blood sugar levels and an increased risk of diabetes, leading many to view chicken as the healthier alternative. However, recent research challenges this conventional wisdom.
Researchers from Indiana University Bloomington’s School of Public Health and the Illinois Institute of Technology evaluated standard dietary guidelines for individuals with prediabetes. A study released in December in the journal Current Developments in Nutrition discovered that there were no significant changes in blood sugar levels, insulin sensitivity, cholesterol, or inflammatory markers when participants consumed lean beef in comparison to chicken.
The research involved 24 adults with prediabetes—about 70% of whom were men—who included either raw beef or chicken in their diets daily for four weeks before switching to the other protein. Meals consisted of various options like burgers, fajitas, burritos, stews, and stir-fries.
Throughout the study, the researchers monitored participants’ blood sugar levels, insulin response, and overall pancreas function, including the performance of pancreatic beta cells, which signal diabetes progression.
Lead researcher Kevin Maki emphasized that there was no evidence that beef negatively affected beta cell function, pointing out, “If eating beef impairs beta cell function, this provides evidence that it may be contributing to an increased risk of diabetes. Our study found no evidence of that.”
It’s worth noting that this was a short-term study, focusing solely on unprocessed beef. Processed meats, such as bacon or deli meats, were omitted from consideration due to their association with poorer health outcomes.
The average American eats around 1.6 ounces of unprocessed red meat a day, which Maki suggests is a reasonable amount. He advises following a balanced diet rich in whole grains, fruits, vegetables, seafood, and healthy fats, where animal proteins, including beef, may fit.
Experts not involved in the study pointed out the need for longer-term research and more balanced participant demographics in future studies. According to Mia Kazanjian, a radiologist in Connecticut, while the findings suggest that unprocessed beef may not worsen short-term diabetes risk factors for those with prediabetes, comprehensive long-term data is necessary before making widespread dietary recommendations.
Kazanjian highlighted that nutritional research concerning red meat and diabetes shows mixed results. Observational studies generally indicate a correlation between red meat consumption and type 2 diabetes, while this study’s findings provide a contrasting view.
Lakelyn Lumpkin, a registered dietitian, noted, “This study is better at showing what happens in one month than what happens in 10 years,” emphasizing the importance of moderation, especially regarding red and processed meats.
Additionally, Maki mentioned that observational studies might overlook other contributing lifestyle factors, like smoking or general diet quality, that can affect health risks. Although the study received funding from the National Cattle and Beef Association, the authors claimed that the funders did not influence the data collection or analysis.
