Introduction
Heme and non-heme iron have been known for specific drawbacks, however, heme iron from animal proteins is linked to a high risk of obesity and type 2 diabetes. While non-heme iron from plant sources is linked to lowered chronic disease risk. This article will explore the latest research implications with iron.
Can Increased Heme Iron Cause Diabetes?
According to a vast collection of significant research studies, consuming animal products alone without including plant protein sources of non-heme iron would lead to an increased risk of developing type 2 diabetes.
Currently, as per new research that is being analyzed and also proposed by nutrition experts around the world, the focus is on a balanced diet that would contain both heme and non-heme iron sources from your plant and animal sources of food. While previously a decade earlier, researchers proposed that heme iron was healthier in meeting the metabolic requirements for individuals compared to the non-heme iron obtained from plant sources alone- the latest research that is now extensive instead amends this fact by linking consumption of heme iron from animal sources to a greater risk or predisposition to type 2 diabetes.
In one of the significant research studies specifically, the direct link between heme iron consumption, which is commonly found in meat, to those subjects being at high-risk elevation for type 2 diabetes has been studied and focused upon. This indicates, like much other similar research analysis, that individuals generally need to balance their dietary elements by fusing in or ideally opting for a combination of both animal and plant protein sources, rather than depend on animal food sources alone like meats, seafood, dairy, and poultry.
Is Nonheme Iron Linked to the Prevention of Chronic Disease and Type 2 Diabetes?
Amongst the innumerable plant-based food sources in nature that yield non-heme-based iron, ranging from fresh fruits and vegetables, whole grains, nuts, seeds, legumes, greens, microgreens, etc, you do have versatile options to choose from and experiment with, in your regular lifestyle or dietary patterns according to global nutrition experts. By opting for the inclusion of more vegan or vegetarian elements in your diet that have higher concentrations of non-heme iron, the risk of developing type 2 diabetes would also be lowered. This is because in comparison to animal food sources, plant proteins, antioxidants, and essential dietary fiber count as whole food sources that are generally the most recommended for preventing your risk of weight gain and obesity. Obesity is one of the preliminary factors that influence a range of chronic lifestyle diseases ranging from hyperthyroidism, type 2 diabetes, systemic hypertension, and even endocrinal diseases and immunosuppression in individuals. In most of the nutritionist-propagated healthy weight management diets, you would notice that plant-based food sources or non-heme iron with antioxidants, nutrients, and vitamins are commonly vitamins B, C, A, and K alongside lycopene in many colored veggies and fruits can be beneficial in preventing weight gain.
Why Non-Heme Iron Has Its Drawbacks in Terms of Bioavailability?
On the other hand, non-heme iron from plant foods has its drawbacks too in the human body. Non-heme iron has much lesser bioavailability than heme iron which is obtained commonly from animal food sources. Heme iron generally is more efficiently absorbed with almost 15 to 35 percent into your bloodstream compared to non-heme iron which has a 2 to 20 percent limited absorption in your body cells. Furthermore, nutrition research has always suggested cutting back on heme iron, because it provides your body with the essential iron reservoir or fuel needed to function and is stored easily that way in your cells.
Iron can be in two distinct forms heme and non-heme iron from animal and plant sources or foods respectively. Iron is one of the pivotal nutrients needed for your erythrocyte or red blood cell and hemoglobin functions in your body.
How to Incorporate Both Heme and Non Heme Iron?
To incorporate and avail good nutrition and animal protein from heme iron sources, try including the following food sources in your diet :
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Dark meats and poultry.
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Oysters.
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Organ meats.
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Lean meats.
It is important to note that you cannot cut back on the heme iron as it serves as an essential fuel for your body. To incorporate and avail nutrition more from plant-based food sources that are higher in non-heme iron, you can try including the following food sources:
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Whole grains.
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Legumes.
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Tofu.
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Nuts and seeds.
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Leafy greens.
Current nutrition research also indicates that by aiming to include vitamin C-rich foods such as citrus-based fruits or vegetables into your diet along with non-heme iron, the bioavailability of non-heme iron would be increased. As elaborated earlier, the drawback of lower bioavailability of non-heme iron from plant sources can be counteracted better by including more vitamin C from plant-based sources in your diet. Classic examples of vitamin C rich foods that you can add on with the above enlisted non-heme iron sources like grains, legumes, nuts,seeds, etc are as follows:
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Tomatoes.
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Lemons.
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Oranges.
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Broccoli.
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Bell peppers.
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Strawberries.
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Mangoes.
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Kiwi.
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Papaya.
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Pineapples.
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Cantaloupes.
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Coriander.
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Green chillies.
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Black currant fruits.
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Grapes.
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Brussel sprouts.
These above-enlisted food sources, in conjunction with non-heme iron sources or when paired with them ideally, can give you the needed boost of essential dietary fiber that can prevent your risk of obesity, aid in healthy weight management, and lower your predisposition to type 2 diabetes. Further including vitamin C sources in adjunct with non-heme iron would mean increasing the bioavailability of these food sources.
The evidence scientifically that non-heme iron from plant sources cannot elevate blood sugar levels the same way as heme iron does is incontrovertible. This means that multiple research studies that have comparatively analyzed heme iron (from animal foods) vs. non-heme iron (from plant foods) have indicated that heme iron, while being an important nutrient source for your body's metabolism in higher amounts, can still elevate blood sugar levels.
Conclusion
Non-heme iron can prevent your risk of being prone to type 2 diabetes, because the plant sources it is derived from have more essential fiber and antioxidants as well as nutrients, in comparison to most of the animal food sources that are processed in nature and can contain excess saturated fats. Consuming only heme iron from animal sources, while not focusing on nonheme iron from plant sources would be hence detrimental to your long-term systemic health. The idea is to balance these elements in your diet by including both plant and animal-based foods, according to the latest research.
