Key TakeawaysConsuming animal products has been linked to a higher risk of developing type 2 diabetes, according to new research.One study specifically links heme iron, which is commonly found in meat, to type 2 diabetes risk.Unlike heme iron, non-heme iron from plant sources does not show the same association with increased diabetes risk.While meat provides easily absorbed heme iron, experts advise against cutting it entirely from the diet without considering overall dietary patterns and the type of meat consumed.

Key Takeaways

Consuming animal products has been linked to a higher risk of developing type 2 diabetes, according to new research.One study specifically links heme iron, which is commonly found in meat, to type 2 diabetes risk.Unlike heme iron, non-heme iron from plant sources does not show the same association with increased diabetes risk.While meat provides easily absorbed heme iron, experts advise against cutting it entirely from the diet without considering overall dietary patterns and the type of meat consumed.

While both forms contribute to maintaining healthy iron levels and can help prevent deficiencies, understanding their differences—along with their unique benefits and drawbacks—can empower you to make informed food choices that best support your overall health and vitality.

Heme vs. Non-Heme Iron

Heme iron is found in animal products and is known for its high bioavailability, meaning your body can absorb it efficiently. Absorption rates of heme iron range from15–35% versus 2–20%from non-heme iron sources. This makes heme iron sources particularly effective in quickly replenishing iron stores in the body.

Some of thebest sourcesof heme-iron include:

Some of thebest sourcesof non-heme iron include:

17 Iron-Rich Vegetarian Meals

The easy absorption of iron from meat is a major benefit. But new data suggests one downside: a potentially higher risk of developing type 2 diabetes.

To draw this conclusion, researchers analyzed data from 204,615 participantsover 36 years, including dietary pattern reports and information from blood samples.

Results showed that heme iron intake was linked to a 26% higher risk of type 2 diabetes when comparing the highest intake group to the lowest. The same effect was not seen from non-heme iron intake, total iron intake, oriron supplementintake.

The study also linked higher heme iron intake to blood metabolic biomarkers associated with type 2 diabetes.

The researchers shared a few potential reasons for this observational effect:

While the link between heme iron and type 2 diabetes has been reported previously, the study’s findings more clearly establish and explain the link.

“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,” lead author Fenglei Wang, research associate in the Department of Nutrition, shared in apress release. “This allowed us to achieve a more comprehensive understanding of the association between iron intake and type 2 diabetes risk, as well as potential metabolic pathways underlying this association.”

Iron Deficiency (Low Iron)

Should You Avoid Meat To Reduce Diabetes Risk?

While this current study does suggest a potential link between heme iron sources, like meat, and diabetes risk, experts say that’s not a reason to cut meat from your diet.

“This study adds to a growing body of evidence suggesting that a high intake of heme iron, found in foods like red and processed meats, may be linked to an increased risk of type 2 diabetes,“Vandana Sheth, RDN, registered dietitian and diabetes specialist, told Verywell. “While these findings are significant, it’s important to note that since it was an observational study, we can’t establish direct cause and effect.”

Plus, there’s not enough nuance in the findings to make a clear recommendation.

“It’s not clear if [the researchers] differentiated between higher saturated fat cuts of red meat and lean cuts of red meat. After decades of research, we know there is a difference in the long-term health impact between those two categories,“Mary Ellen Phipps, MPH, RDN, told Verywell.

Previous data has actually failed to show a link between some sources of heme iron and diabetes, though it’s important to note that none of those sources were red or processed meats:

TheDietary Guidelines for Americanssuggest eating a combination of lean animal-based protein and plant-based protein sources if you are not following a vegan lifestyle to support your overall health, being mindful of proper portion sizes and servings per week.Since 10 million people in the U.S. have an iron deficiency, it is important to consume enough iron foods to help bridge this gap.

“My takeaway: Focus on adding a variety of plant-based foods to your diet. Lean red meat sources in moderation can still be included in a balanced and healthy diet for many people,” Phipps said.

What This Means For YouIf you are at-risk for developing type 2 diabetes, limiting heme-iron sources like meat may offer some benefit, but more data is needed to confirm this approach.

What This Means For You

If you are at-risk for developing type 2 diabetes, limiting heme-iron sources like meat may offer some benefit, but more data is needed to confirm this approach.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang F, Glenn AJ, Tessier AJ, et al.Integration of epidemiological and blood biomarker analysis links haem iron intake to increased type 2 diabetes risk.Nat Metab. Published online August 13, 2024. doi:10.1038/s42255-024-01109-5Briguglio M, Hrelia S, Malaguti M, et al.The central role of iron in human nutrition: from folk to contemporary medicine.Nutrients. 2020;12(6):1761. doi:10.3390/nu12061761Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E.Iron absorption: factors, limitations, and improvement methods.ASC Omega. 2022;7(24):20441-20456. doi:10.1021/acsomega.2c01833Drouin-Chartier JP, Schwab AL, Chen S, et al.Egg consumption and risk of type 2 diabetes: findings from 3 large US cohort studies of men and women and a systematic review and meta-analysis of prospective cohort studies.Am J Clin Nutr. 2020;112(3):619-630. doi:10.1093/ajcn/nqaa115Du H, Guo Y, Bennett DA, et al.Red meat, poultry and fish consumption and risk of diabetes: a 9 year prospective cohort study of the China Kadoorie Biobank.Diabetologia. 2020;63(4):767-779. doi:10.1007/s00125-020-05091-xDíaz-Rizzolo DA, Serra A, Colungo C, Sala-Vila A, Sisó-Almirall A, Gomis R.Type 2 diabetes preventive effects with a 12-months sardine-enriched diet in elderly population with prediabetes: An interventional, randomized and controlled trial.Clin Nutr. 2021;40(5):2587-2598. doi:10.1016/j.clnu.2021.03.014U.S. Department of Agriculture; Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Medical Association.What doctors wish patients knew about iron deficiency.

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang F, Glenn AJ, Tessier AJ, et al.Integration of epidemiological and blood biomarker analysis links haem iron intake to increased type 2 diabetes risk.Nat Metab. Published online August 13, 2024. doi:10.1038/s42255-024-01109-5Briguglio M, Hrelia S, Malaguti M, et al.The central role of iron in human nutrition: from folk to contemporary medicine.Nutrients. 2020;12(6):1761. doi:10.3390/nu12061761Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E.Iron absorption: factors, limitations, and improvement methods.ASC Omega. 2022;7(24):20441-20456. doi:10.1021/acsomega.2c01833Drouin-Chartier JP, Schwab AL, Chen S, et al.Egg consumption and risk of type 2 diabetes: findings from 3 large US cohort studies of men and women and a systematic review and meta-analysis of prospective cohort studies.Am J Clin Nutr. 2020;112(3):619-630. doi:10.1093/ajcn/nqaa115Du H, Guo Y, Bennett DA, et al.Red meat, poultry and fish consumption and risk of diabetes: a 9 year prospective cohort study of the China Kadoorie Biobank.Diabetologia. 2020;63(4):767-779. doi:10.1007/s00125-020-05091-xDíaz-Rizzolo DA, Serra A, Colungo C, Sala-Vila A, Sisó-Almirall A, Gomis R.Type 2 diabetes preventive effects with a 12-months sardine-enriched diet in elderly population with prediabetes: An interventional, randomized and controlled trial.Clin Nutr. 2021;40(5):2587-2598. doi:10.1016/j.clnu.2021.03.014U.S. Department of Agriculture; Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Medical Association.What doctors wish patients knew about iron deficiency.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wang F, Glenn AJ, Tessier AJ, et al.Integration of epidemiological and blood biomarker analysis links haem iron intake to increased type 2 diabetes risk.Nat Metab. Published online August 13, 2024. doi:10.1038/s42255-024-01109-5Briguglio M, Hrelia S, Malaguti M, et al.The central role of iron in human nutrition: from folk to contemporary medicine.Nutrients. 2020;12(6):1761. doi:10.3390/nu12061761Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E.Iron absorption: factors, limitations, and improvement methods.ASC Omega. 2022;7(24):20441-20456. doi:10.1021/acsomega.2c01833Drouin-Chartier JP, Schwab AL, Chen S, et al.Egg consumption and risk of type 2 diabetes: findings from 3 large US cohort studies of men and women and a systematic review and meta-analysis of prospective cohort studies.Am J Clin Nutr. 2020;112(3):619-630. doi:10.1093/ajcn/nqaa115Du H, Guo Y, Bennett DA, et al.Red meat, poultry and fish consumption and risk of diabetes: a 9 year prospective cohort study of the China Kadoorie Biobank.Diabetologia. 2020;63(4):767-779. doi:10.1007/s00125-020-05091-xDíaz-Rizzolo DA, Serra A, Colungo C, Sala-Vila A, Sisó-Almirall A, Gomis R.Type 2 diabetes preventive effects with a 12-months sardine-enriched diet in elderly population with prediabetes: An interventional, randomized and controlled trial.Clin Nutr. 2021;40(5):2587-2598. doi:10.1016/j.clnu.2021.03.014U.S. Department of Agriculture; Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Medical Association.What doctors wish patients knew about iron deficiency.

Wang F, Glenn AJ, Tessier AJ, et al.Integration of epidemiological and blood biomarker analysis links haem iron intake to increased type 2 diabetes risk.Nat Metab. Published online August 13, 2024. doi:10.1038/s42255-024-01109-5

Briguglio M, Hrelia S, Malaguti M, et al.The central role of iron in human nutrition: from folk to contemporary medicine.Nutrients. 2020;12(6):1761. doi:10.3390/nu12061761

Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E.Iron absorption: factors, limitations, and improvement methods.ASC Omega. 2022;7(24):20441-20456. doi:10.1021/acsomega.2c01833

Drouin-Chartier JP, Schwab AL, Chen S, et al.Egg consumption and risk of type 2 diabetes: findings from 3 large US cohort studies of men and women and a systematic review and meta-analysis of prospective cohort studies.Am J Clin Nutr. 2020;112(3):619-630. doi:10.1093/ajcn/nqaa115

Du H, Guo Y, Bennett DA, et al.Red meat, poultry and fish consumption and risk of diabetes: a 9 year prospective cohort study of the China Kadoorie Biobank.Diabetologia. 2020;63(4):767-779. doi:10.1007/s00125-020-05091-x

Díaz-Rizzolo DA, Serra A, Colungo C, Sala-Vila A, Sisó-Almirall A, Gomis R.Type 2 diabetes preventive effects with a 12-months sardine-enriched diet in elderly population with prediabetes: An interventional, randomized and controlled trial.Clin Nutr. 2021;40(5):2587-2598. doi:10.1016/j.clnu.2021.03.014

U.S. Department of Agriculture; Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

American Medical Association.What doctors wish patients knew about iron deficiency.

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