A new study conducted by researchers at Harvard T.H. Chan School of Public Health has found a significant link between the consumption of heme iron, primarily found in red meat, and an increased risk of Type 2 diabetes. The study, which examined the dietary intake of nearly 207,000 health professionals over 36 years, found that those with the highest intake of heme iron had a 26% higher risk of developing Type 2 diabetes compared to those with the lowest consumption of heme iron. Iron is essential for various bodily functions such as making red blood cells and supporting the immune system.
Iron can be obtained through the diet in two forms: heme and non-heme iron. Heme iron, primarily found in meat, poultry, and seafood, is easily absorbed by the body. In contrast, non-heme iron, found in plant-based foods, is tougher to absorb. The study found that while heme iron intake was associated with an increased risk of Type 2 diabetes, non-heme iron was not linked to diabetes risk. However, the researchers noted that some plant-based meats may contain added heme iron to enhance their flavor and appearance.
Concerns have been raised about the impact of heme iron on health, with previous studies suggesting that it can cause inflammation and DNA damage. Additionally, heme iron has been linked to an increased risk of certain cancers, such as colorectal, pancreatic, and lung cancer. The researchers acknowledged limitations to their findings, such as the lack of diversity in the study population and possible data collection errors. Despite these limitations, the researchers emphasized the importance of healthy dietary choices in preventing diabetes and recommended reducing heme iron intake, particularly from red meat, and adopting a more plant-based diet to lower the risk of developing Type 2 diabetes.
Type 2 diabetes affects more than 34 million Americans and occurs when the body either doesn’t produce enough insulin or doesn’t use insulin efficiently, leading to high blood sugar levels. This study is not the first to link heme iron consumption to an increased risk of diabetes, but the Harvard researchers believe their study more clearly establishes and explains the connection between the two. Lead study author Frank Hu, a Harvard professor of nutrition and epidemiology, emphasized the importance of making healthy dietary choices to prevent diabetes and stated that reducing heme iron intake from red meat and incorporating more plant-based foods into the diet can be effective strategies in lowering the risk of developing Type 2 diabetes.
