Bravo, you’ve made a point of cutting back on the sugary foods you so enjoy. But now it’s time to examine the rest of your diet. You may be trying to eat well, but you better think twice before indulging in your next steak.

Warning for Type 2

That’s right, steak and other red meats can be a real problem for people with Type 2 diabetes. Red meat contains saturated fat, and one study found that women with Type 2 diabetes who ate more red meat were more likely to develop heart disease than women with diabetes who ate less.

Other research showed that the more red meat women ate, over almost nine years, the more likely they were to develop Type 2 diabetes. In addition, saturated fat raises  LDL (“bad”) cholesterol, the kind that clogs blood vessels and can lead to heart attacks and strokes, even in otherwise healthy people. These risks are amplified in people with diabetes.

Moreover, research has shown that saturated fat may also increase the body’s insulin resistance and make blood sugar control more difficult.

Processed Meat the Worst

Red meat is not the only culprit, however. While it seems that red meat increases the risk of developing diabetes, consuming processed meats such as bacon and hot dogs seems to pose a considerably greater risk for the development of the disease.

While it may be hard to replace these commonly consumed items, alternatives do exist. Instead of picking up steaks or ground beef for dinner, consider a leaner – but still delicious – option such as pork chops, lean pork loin, chicken, turkey or fish.

It is possible to enjoy red meat on an occasional basis, while not undermining the hard work you’ve put into controlling your diabetes. When having beef as a treat, choose lean cuts and trim off any extra fat. Lean cuts include filet mignon, flank steak and round and loin cuts.

Portions are Important

Aside from choosing the right kind of red meat, portion control is just as important. Remember that a serving of meat is no more than three ounces cooked or four ounces raw. Steer clear of ribs, prime ribs, skirt steak and brisket.

Knowledge is perhaps the most important weapon for defending your body against diabetes. Now that you are aware of the potentially harmful effects of red and processed meats, make an effort to select the more healthful alternatives available at your local produce market… your body will be very thankful!