Want to Prevent Diabetes? Stop Eating So Much of This One Food, Harvard Experts Say

Burger lovers may flip out over this news.

A new Harvard study establishes a “significant” link between a key component in red meat and an increased risk of Type 2 diabetes.

Iron is essential for making red blood cells, supporting our immune system and producing hormones. We get it through our diet in two forms: heme and non-heme iron.

For this study, researchers at Harvard T.H. Chan School of Public Health examined the iron intake of nearly 207,000 health professionals over 36 years.

They found that those with the greatest intake of heme iron — which is in meat (especially red meat), poultry and seafood and easily absorbed by the body — had a 26% higher risk of developing Type 2 diabetes than those in the lowest consumption group.

Concerns have long been raised about heme iron, which has been shown to cause inflammation and even DNA damage. Some research suggests it can increase the risk of colorectal, pancreatic and lung cancer.

Non-heme iron — found in plant-based foods and tougher to absorb — was not associated with diabetes risk in this new study. However, the researchers noted that some plant-based meats contain added heme iron to enhance their meaty flavor and appearance.

Researchers acknowledged limitations to their findings, published Tuesday in Nature Metabolism. The study population was not diverse and there may have been data collection errors.

Still, corresponding study author Frank Hu said this work “underscores the importance of healthy dietary choices in diabetes prevention.”

“Reducing heme iron intake, particularly from red meat, and adopting a more plant-based diet can be effective strategies in lowering diabetes risk,” added Hu, a Harvard professor of nutrition and epidemiology.

More than 34 million Americans have Type 2 diabetes, which occurs when the body doesn’t produce enough insulin or doesn’t use insulin well, resulting in high blood sugar.

This is not the first study to tie significant amounts of heme iron to a higher risk of diabetes.

The Harvard researchers say theirs more clearly establishes and explains the link between the two.