A new study, published in Diabetes, found that eating an additional 100 grams (about 3 ounces) of total meat or red meat daily increases your risk for developing Type 2 diabetes by 33% and 31% respectively. If you’re also eating 1.7 ounces a day of processed meat, your risk of diabetes increases by 46%. Why? It may be that meat is high in saturated fat and cholesterol, which increases your risk for obesity, making you more likely to develop Type 2 diabetes.
Plant-based diets are the healthiest. If you don’t become a vegetarian or vegan, always avoid red and processed meats, and limit your intake of lean, skinless chicken or fish to one 3-6 ounce serving daily. Also, no fried foods. Stick with baked, grilled, steamed or poached. And if you’re worried about getting enough protein, remember there are many plant-based options — including quinoa, chia seeds, beans, legumes, nuts and tofu — that can provide you with all the protein you need.
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