Dr. Ahmed - Eating more heme is linked to a greater chance of getting type 2 diabetes: People who ate higher amounts of heme iron in their diet were more likely to get T2DM than those who ate a lesser amount.
- No prominent connection between non-heme iron and type 2 diabetes: The study did not find any important connection between eating plant-based foods that contain non-heme iron and the risk of developing type 2 diabetes.
- Blood biomarkers confirm the link: The researchers found some blood biological markers higher in people who ate more heme iron, which shows the link between heme iron and T2DM.
Does the iron you get from food affect your chances of developing diabetes? Heme iron, found in high amounts in red meat and other animal products, is easily taken in by the body.
But, eating too much of this iron may increase the risk of getting type 2 diabetes. It happens because too much iron can cause stress and inflammation in the body, leading to insulin problems.
Insulin plays an essential role in diabetes. Therefore, it is important to choose the right food, especially for people who are at risk of getting type 2 diabetes, and maintain a healthy life.
New research has found a significant link between heme iron and type 2 diabetes. Researchers gathered data from many people and their blood test results.
They found that heme iron might cause type 2 diabetes and also showed how it affects certain blood markers that are linked to stress and inflammation in the body. This means that the food we eat has an impact on our health.
Methodology and analysis
A team of researchers from Harvard T.H. Chan School of Public Health looked at data from three major US cohorts involving over 200,000 people.
Over up to 36 years, they monitored the participant’s iron intake from food and overall health.
The study found that individuals who eat a lot of heme iron in their diet were at higher risk of getting type 2 diabetes than those with a lower intake.
The study’s participants told the researcher exactly what they ate, including how much iron from animal sources and iron from plant sources they had in their diets. They were then observed for up to 36 years to see who developed T2DM.
The researchers used statistics to get accurate results. They studied how age, sex, weight, physical activity, and other dietary factors affect the outcome.
They also wanted to know how the chance of getting type 2 diabetes changed when people ate less or more heme iron.
Knowing ahead of time who’s at risk of type 2 diabetes involves more than just looking at their lifestyle and health.
So, the researchers took a closer look at what was happening inside the bodies of some participants. They tested blood samples for signs of problems like insulin resistance, inflammation, and cell damage, which are all linked to type 2 diabetes.
They also used other techniques to identify other substances in the blood that might be connected to an increased link of developing type 2 diabetes.
Overall, the researcher took a very detailed and careful look at how heme iron might be linked to the chance of developing type 2 diabetes. The findings are trustworthy and confirm a clear connection between the two.
Additional considerations
This study proves that eating a high amount of heme iron is linked to a higher risk of getting T2D.
However, it is essential to understand that it doesn’t necessarily mean heme iron directly causes the disease. There might be other factors involved, but more research is needed to uncover the exact reason behind this connection.
Furthermore, the study has some restrictions. It was done with U.S. cohorts, so the result might not be true for people in other countries.
Also, the study relied on people’s own reports of what they ate, which can sometimes be incorrect. Although the study has some limitations, the results are still helpful and suggest that eating less heme iron could help prevent T2DM.
Nevertheless, more research is needed to confirm these findings and create specific plans for prevention and treatment.
Generally, this study adds to the increasing proof that the food we eat, especially when it comes to heme iron, has a significant impact on T2DM.
Iron-rich foods beyond red meat
While red meat is a common source of iron, there are many other iron-rich foods beyond meat. These alternatives are beneficial for individuals who follow plant-based diets or aim to vary their iron sources.
Spinach is one of the most iron-rich vegetables, offering about 2.7 mg of iron per 100 grams. This nutrient-dense leafy green is also rich in vitamin C, which helps enhance iron absorption in the body.
Legumes, such as lentils, beans, and chickpeas, are a powerhouse of iron, especially for those following a vegetarian diet. Notably, a single cup of cooked lentils delivers approximately 6.6 mg of iron, while chickpeas offer around 4.7 mg per cup. These foods are also high in protein and fiber, giving you two nutrients in one.
Tofu is a well-known plant-based food that is a good source of iron. It has about 3.4 mg of iron per 100 grams. It is packed with calcium and protein, making it a great addition to many dishes.
Pumpkin seeds are nutritious and iron-rich food, containing approximately 4.2 mg of iron per ounce (28 grams). You can simply add them to salads and smoothies or enjoy them as a quick snack.
Quinoa, a gluten-free grain, has about 2.8 mg of iron per cup when cooked. This food is a great choice for people because it has fiber, essential amino acids, and protein, making it a great pick for people who want to increase their iron intake.
Dark chocolate is a delicious and unexpected way to get iron, with about 3.4 mg per ounce (28 grams). In addition to its iron content, dark chocolate is also rich in antioxidants, making it a treat that is good for your iron levels and overall health.
Adding these rich foods to your diet can support your body’s iron requirements and reduce your reliance on red meat. By combining these foods with sources of vitamin C, can increase iron absorption and support overall health.
