Beef or Chicken: New Research Suggests Little Difference for Blood Sugar Control
For years, individuals at risk for type 2 diabetes have been advised to choose chicken or other poultry over beef. However, a recently published study challenges that long-held recommendation. Research published in Current Developments in Nutrition indicates that, for adults with prediabetes, consuming 6-7 ounces of unprocessed beef daily doesn’t significantly impact blood sugar control compared to eating the same amount of chicken.
Study Details and Findings
The randomized controlled trial involved 24 adults with prediabetes who completed the study. Participants consumed either beef or chicken as part of their regular meals – including dishes like fajitas, burgers, and stir-fries – for a period of 28 days. Researchers then analyzed several key indicators of metabolic health, including fasting blood sugar levels, insulin production, pancreatic function, cholesterol levels, and markers of inflammation.
The results showed virtually no measurable differences between the two diets. Fasting blood sugar levels were comparable – 117 mg/dL after the beef phase versus 114 mg/dL after the chicken phase – a difference deemed not statistically significant. Importantly, the pancreas, the organ responsible for insulin production, functioned equally well regardless of whether participants consumed beef or chicken, even though the beef phase involved a higher intake of saturated fat.
What This Means for People with Prediabetes
These findings suggest that unprocessed beef, when incorporated into a normal dietary pattern, may not be detrimental to blood sugar control in the short term for individuals with prediabetes. The study also found no differences in cholesterol levels or inflammatory markers between the two groups. This challenges the conventional wisdom that red meat should be strictly limited for those at risk of developing type 2 diabetes.
Adjunct Professor Kevin Maki, PhD, of Indiana University School of Public Health-Bloomington, and senior author of the study, stated that the results “build on existing scientific evidence that shows eating beef as part of a healthy dietary pattern supports heart health and does not adversely impact measures of blood sugar regulation or inflammation.” He further emphasized that when beef is consumed as part of a healthy diet, it can help fill essential nutritional gaps without negatively affecting cardiometabolic risk.
The Importance of ‘Unprocessed’ Beef and Study Limitations
It’s crucial to note that the study specifically focused on unprocessed beef. The researchers emphasized that the results apply only to beef eaten as part of regular meals, and do not extend to fast food or heavily processed meat products. The study also has limitations; it was a relatively short-term trial lasting only four weeks, and therefore cannot predict long-term effects.
the study included a small sample size of 24 participants (17 males and 7 females, aged 18-74). Additional research, particularly studies with larger and more diverse populations, and those extending over longer periods, will be necessary to confirm these findings and determine their applicability to a broader range of individuals, including women and those already diagnosed with diabetes or cardiovascular disease.
Observational Studies vs. Clinical Trials
For years, health authorities have cautioned against red meat consumption based on observational studies that have linked it to an increased risk of diabetes. However, observational studies can only demonstrate correlation, not causation. This means they can identify an association between red meat consumption and diabetes, but cannot prove that red meat directly causes the disease.
Randomized controlled trials, like this recent study, offer a more rigorous approach to determining cause-and-effect relationships. Several recent reviews, including those published in 2021 and 2023, synthesizing data from over 20 studies, have similarly indicated that unprocessed beef does not have a harmful effect on blood sugar or inflammation. Researchers suggest that differences between the results of observational studies and clinical trials may be explained by overall dietary habits. Individuals who consume a lot of red meat may also tend to have less healthy lifestyles including lower fiber intake, higher alcohol consumption, and less physical activity.
Lifestyle Remains Key
This research, which was funded by the National Cattlemen’s Beef Association, does not suggest that beef is inherently “healthy.” Rather, it demonstrates that, over a four-week period, unprocessed beef is no more harmful than chicken for individuals with prediabetes. The key takeaway is the importance of incorporating it into a balanced diet. Prioritizing unprocessed foods, engaging in regular physical activity, and maintaining a healthy calorie and fiber intake remain essential for preventing diabetes and maintaining overall health.
