A new review has found that eating red meat, particularly processed meat, can significantly increase the risk of developing type 2 diabetes, a condition that affects millions of Americans.
According to the study, consuming just 50 grams of processed meat daily—equivalent to about two slices of ham—can raise the risk of developing type 2 diabetes by 15% over the next decade. Similarly, eating 100 grams of unprocessed red meat, such as a small steak, was linked to a 10% higher risk of type 2 diabetes.
“Our research provides the most comprehensive evidence to date of an association between eating processed meat and unprocessed red meat and a higher future risk of type 2 diabetes,” said Nita Forouhi, the senior researcher of the study and a program leader in nutritional epidemiology at the University of Cambridge in the U.K.
The study, published in The Lancet Diabetes and Endocrinology journal on August 20, 2024, analyzed data from nearly 2 million people across 31 studies in 20 countries.
The findings also noted an 8% increased risk of diabetes among people who regularly consumed poultry, including chicken, turkey, or duck. However, this association became less significant after adjusting for other factors, while the link between diabetes and red meat remained strong.
Forouhi highlighted the importance of these findings in guiding public health recommendations.
“The study supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce type 2 diabetes cases in the population,” she said.
While the study provides a strong link between red meat consumption and diabetes, the connection between poultry and the disease remains uncertain and warrants further investigation, according to Forouhi.
The findings come as many Americans consider their dietary choices and the long-term impacts on their health, particularly in the face of rising diabetes rates.