Eating beef every day may not be as harmful as once thought. Red meat has long been associated with risks to cardiometabolic health, including heart disease and Type 2 diabetes. These conditions affect more than 160 million Americans, with over 36 million living with Type 2 diabetes. However, new research suggests that consuming 6-7 ounces of beef daily—slightly less than a typical ribeye steak—does not impact risk factors for Type 2 diabetes.
“Results from this gold standard randomized controlled trial 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,” said Kevin Maki, an adjunct professor in the Indiana University School of Public Health-Bloomington, in a statement. “When beef is consumed as part of a healthy dietary pattern, it helps fill essential nutritional gaps and does not adversely impact the cardiometabolic risk profile compared to poultry.”
The study focused on prediabetic adults and involved a small group of seven women and 17 men aged 18 to 74. Researchers first measured levels of the hormones insulin and glucagon, as well as insulin-producing beta cells in the pancreas. Type 2 diabetes typically occurs when the body becomes resistant to insulin, a hormone that regulates blood sugar levels and enables cells to use glucose for energy. Progressively deteriorating beta cell function is also a sign that prediabetes may progress to Type 2 diabetes.
Participants then followed a 28-day diet that included two meals per day containing 3-3.5 ounces of cooked beef or poultry. The meals featured dishes such as fajitas, stew, burgers, burritos, and stir fry. After a 28-day break, they repeated the process. No differences were found in beta cell function or insulin sensitivity after these periods.
“The study findings suggest that regular beef intake does not adversely affect metabolic or inflammatory risk factors compared with poultry in an at-risk prediabetic population,” said Indika Edirisinghe, a professor of food science and nutrition at Illinois Institute of Technology.
The research was funded by the National Cattlemen’s Beef Association, which had no involvement in the study. The findings were released shortly after the Trump administration’s dietary guidelines, which placed animal protein at the top of the food pyramid. Three of the guideline’s authors had financial relationships with the association, according to the Physicians Committee for Responsible Medicine.
This study adds to the growing body of research questioning the long-held belief that red meat is inherently harmful. While the sample size was small, the results challenge previous assumptions about the impact of beef on cardiometabolic health. Further research is needed to confirm these findings in larger, more diverse populations.
For now, the study highlights the importance of dietary patterns rather than individual foods. When consumed as part of a balanced diet, beef may provide essential nutrients without increasing the risk of chronic diseases. As with any dietary recommendation, moderation and variety remain key to maintaining long-term health.
