Scientists say food could spark diabetes - and it's got no sugar in it

A new study has warned people with diabetes that they should avoid a certain type of food - which doesn’t even have any sugar in it. Diabetes UK estimates that 5.6 million people are living with the condition, which is an all-time high.

4.4 million people in the UK live with diabetes. Additionally, 1.2 million people could be living with type 2 diabetes who are yet to be diagnosed.

The NHS spends at least £10 billion a year on diabetes which is about 10% of its entire budget. Almost 80% of the money the NHS spends on diabetes is on treating complications. In some hospitals over a quarter of beds are used by people with diabetes.

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Although genetics and lifestyle are key factors in its development, recent studies have indicated that certain foods may play a more significant role than previously thought. A new study has shown a link between red meat consumption and a higher risk of developing type 2 diabetes.

According to research, this food contains a component that could trigger inflammatory processes and insulin resistance, significantly increasing the risk of developing type 2 diabetes. A recent study published in Nature and led by Frank Hu found consuming 70 grams of red meat per day—approximately the size of a hamburger—is associated with a 26% increase in the likelihood of being diagnosed with this disease.

The research team analysed data from 204,615 participants over 36 years, considering factors such as diet, lifestyle, weight, blood pressure, and family history. The scientists identified heme iron, present in red meat, as the possible culprit for the increased risk. Heme iron, a type of iron derived from haemoglobin, is found in meats, fish, and seafood. While it is highly absorbed by the body, it could cause inflammation in tissues, reducing the body’s sensitivity to insulin, the hormone responsible for controlling blood sugar levels.

Inflammation can put pressure on organs like the pancreas, making it even more challenging to regulate sugar in the body. Although red meat provides proteins and essential nutrients like vitamin B12, excessive consumption could have negative long-term consequences.

The researchers suggest that adopting a plant-based diet could be an effective measure to reduce the risk of type 2 diabetes. These diets prioritise plant-based sources of protein and iron and offer significant benefits for metabolic health. Among the most recommended options are legumes such as lentils, chickpeas, and beans, which are rich in protein, fibre, and non-heme iron, making them an excellent alternative to meat. Nuts and seeds like almonds, walnuts, chia seeds, and sunflower seeds also stand out for providing healthy fats.

To optimise absorption of this type of iron, it is advisable to combine it with foods rich in vitamin C, such as citrus fruits since this vitamin enhances its assimilation in the body. The study also classified participants according to their intake of iron from animal foods, plants, and supplements while considering a wide range of health factors and habits. “It is unlikely that the results are influenced by other dietary choices,” said Fenglei Wang, co-author of the study. However, more research is needed on the specific mechanisms linking heme iron with type 2 diabetes.

Researchers at Harvard TH Chan School of Public Health. While the link between heme iron and Type 2. Lead author Fenglei Wang, research associate in the Department of Nutrition said: “Compared to prior studies that relied solely on epidemiological data, we integrated multiple layers of information, including epidemiological data, conventional metabolic biomarkers, and cutting-edge metabolomics, This allowed us to achieve a more comprehensive understanding of the association between iron intake and T2D risk, as well as potential metabolic pathways underlying this association.”

The researchers looked at 37,544 participants’ plasma metabolic biomarkers, including those related to insulin levels, blood sugar, blood lipids, inflammation, and two biomarkers of iron metabolism. They then looked at 9,024 participants’ metabolomic profiles—plasma levels of small-molecule metabolites, which are substances derived from bodily processes such as breaking down food or chemicals.

The study found a significant association between higher heme iron intake and type 2 diabetes risk. Participants in the highest intake group had a 26% higher risk of developing T2D than those in the lowest intake group. In addition, the researchers found that heme iron accounted for more than half of the type 2 diabetes risk associated with unprocessed red meat and a moderate proportion of the risk for several T2D-related dietary patterns. In line with previous studies, the researchers found no significant associations between intakes of non-heme iron from diet or supplements and risk of type 2 diabetes.

Report author Frank Hu added: “This study 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.”