A recent study reinforces the idea that consuming processed and red meats may heighten the risk of developing Type 2 diabetes.
Researchers at the University of Cambridge examined data from nearly 2 million people across 31 studies in 20 countries, including 18 unpublished studies. They considered participants’ age, gender, lifestyle, caloric intake, and body mass index.
The study revealed that regularly eating 50 grams of processed meat a day—equivalent to two slices of ham—correlates with a 15% increased risk of Type 2 diabetes over the next decade. Consuming 100 grams of unprocessed red meat daily, such as a small steak, is linked to a 10% higher risk. Meanwhile, eating 100 grams of poultry daily is associated with an 8% increased risk.
Senior author Nita Forouhi from the Medical Research Council Epidemiology Unit at the University of Cambridge stated, “Our research offers the most comprehensive evidence so far linking processed and unprocessed red meat consumption to a higher future risk of Type 2 diabetes.” She added, “This supports the recommendation to limit these types of meat to reduce diabetes cases.”
Forouhi noted that the connection between poultry consumption and Type 2 diabetes is still uncertain and requires further investigation.
Type 2 diabetes arises when the body either doesn’t produce enough insulin or doesn’t use it effectively. In the U.S., over 38 million people—about 1 in 10—have diabetes, making it the eighth leading cause of death in the country.
Previous research suggested that eating more than one serving of red meat per day could increase the risk of Type 2 diabetes by 62%. The U.S. Department of Agriculture recommends limiting daily intake of meat, poultry, and eggs to 4 ounces and suggests consuming processed meats, like hams and sausages, no more than once a week.
The Cambridge team offered several explanations for the link between meat consumption and Type 2 diabetes risk. They noted that meat is a significant source of animal protein and iron. A recent Harvard University study found that high intake of heme iron, which is abundant in red meat, raises the risk of Type 2 diabetes. Heme iron may also cause inflammation and DNA damage, potentially increasing the risk of cancers such as colorectal, pancreatic, and lung cancer.
Dr. Ruchi Mathur, an endocrinologist at Cedars-Sinai in Los Angeles, commented on similar findings last year, noting that while red meat is rich in protein, vitamins, and minerals, it is also high in saturated fat, sodium, and preservatives, which can be harmful.
The Cambridge study also suggests that meat consumption may impair insulin sensitivity—a key factor in Type 2 diabetes—and affect pancreatic cells that produce insulin.
Like all dietary studies, this research has limitations, including potential inaccuracies in self-reported food intake and inability to control for all variables. Despite this, the researchers believe their findings provide clearer evidence of the link between meat consumption and Type 2 diabetes.
