Does Grilling Increase Type 2 Diabetes Risk?
The same goes for other methods of high-temperature cooking: barbecuing, broiling and roasting. Eating meat cooked at a high temperature may increase the risk of developing type 2 diabetes, according to a study published in Diabetes Care.
Three studies involving more than 138,000 people found that those who often ate meat cooked at high temperatures were 28 percent more likely to develop type 2 diabetes than people who ate meat like this less than four times a month. The risk was also greater if people ate meat that was well-done versus rare.
The news comes amidst peak grilling and barbecue season. Grilling is also a popular way to cook because it doesn’t add fat to the cooking process.
Despite the research, health authorities aren’t telling people to permanently put away their grills to lower their type 2 diabetes risk . The studies don’t prove a cause and effect relationship. Instead, health officials recommend people steer clear of overcooking their meat and remember to opt for fish.
Most people get enough protein every day, according to federal health authorities. The guideline for people ages 9 and older is 5 to 7 ounces of protein foods daily.
Here are 8 tips to make sure you get enough protein while stepping away from the grill:
- Go for variety. Experiment with main dishes made with beans or peas, nuts, soy, and seafood.
- Choose seafood twice a week. Eat seafood in place of meat or poultry twice a week. Select a variety of seafood — include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
- Make meat and poultry lean or low fat.Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 92% lean. Trim or drain fat from meat and remove poultry skin.
- Have an egg. One egg a day, on average, doesn’t increase risk for heart disease. Only the egg yolk contains saturated fat. Enjoy as many egg whites as you want.
- Eat plant protein foods more often.Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
- Go nuts for nuts and seeds. Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
- Make a healthy sandwich. Choose turkey, roast beef, canned tuna or salmon, or peanut butter for sandwiches. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only.
- Think small when it comes to meat portions.Get the flavor you crave but in a smaller portion. Make or order a smaller turkey burger or a “petite” size steak.
Lower your type 2 diabetes risk
If you have type 2 diabetes, it’s important to work with your doctor and keep track of your blood sugar levels. You can learn how weight-loss surgery improves type 2 diabetes at an educational seminar for people interested in bariatric surgery options.