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.
More than 34 million Americans have Type 2 diabetes. thodonal – stock.adobe.com
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.
Heme iron is found in meat (especially red meat), poultry and seafood and easily absorbed by the body. Getty Images/iStockphoto
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.
“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.
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