A groundbreaking study published today in The Lancet Diabetes and Endocrinology has revealed a strong link between the consumption of red and processed meat and an increased risk of developing type 2 diabetes. The study, which analyzed the dietary habits and health outcomes of nearly 2 million people across 31 studies in 20 countries, found that even small amounts of these meats can significantly raise the risk.
Key Findings
The researchers discovered that consuming as little as 50 grams of processed meat per day, equivalent to two slices of ham, was associated with a 15% higher risk of developing type 2 diabetes. Similarly, eating 100 grams of unprocessed red meat daily, about the size of a small steak, was linked to a 10% increased risk.
This research builds on previous studies that have also connected high meat consumption with adverse health outcomes like high cholesterol, heart disease, and an increased risk of heart attack and stroke. However, what sets this study apart is its scale and the inclusion of previously underrepresented populations, offering the most comprehensive evidence to date.
What Makes This Study Different?
Dr. Nita Forouhi, an epidemiology professor at the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge and a senior author of the study, emphasized the uniqueness of this research. The study utilized unpublished data from 18 studies and applied harmonized approaches to ensure more accurate results.
“Our research provides the most comprehensive evidence to date of an association between eating processed and unprocessed red meat and a higher future risk of type 2 diabetes. It supports recommendations to limit the consumption of these meats to reduce diabetes cases in the population,” said Dr. Forouhi.
What Does This Mean for Meat-Eaters?
While these findings might make you reconsider your next deli run, there’s no need to panic just yet. The study’s results are based on daily consumption levels, and cutting back on your meat intake—whether through smaller portions or by substituting meat with other protein-rich alternatives—could help lower your risk.
For reference, the American Institute for Cancer Research recommends limiting red meat to no more than three portions per week, or about 12 to 18 ounces cooked, and advises consuming even less processed meat.
Interestingly, the study also found that eating 100 grams of poultry daily was associated with an 8% higher diabetes risk. However, this association was weaker when tested under different scenarios, suggesting that poultry, when consumed in moderation, may still be a healthier option compared to red and processed meats.
It’s important to note that even if you reduce your meat consumption, other factors like physical inactivity or genetic predispositions can still contribute to your risk of developing type 2 diabetes.
The Bottom Line
“Lower intakes [of red and processed meats] are better than higher intakes, and consumers may look at ways to cut their meat intake through different strategies such as smaller meat serving sizes, meat-free days, or swapping meat for other foods that are good protein sources,” advises Dr. Forouhi.
While reducing meat intake alone won’t necessarily eliminate your diabetes risk, it can contribute to overall better health and, in turn, reduce your risk of various diseases.
How to Reduce Your Risk of Type 2 Diabetes
Reducing your intake of red and processed meat is just one of many steps you can take to lower your risk of type 2 diabetes. Here are some additional strategies to consider:
- Eat a Balanced Diet: Focus on whole grains, healthy fats, lean poultry, and fish. Limit your intake of sugary drinks and foods high in saturated fats, such as red and processed meats. Include a variety of protein sources like eggs, legumes, nuts, and dairy (in moderation).
- Get Regular Exercise: Engage in cardiovascular exercise, like brisk walking, to help your body use insulin more effectively. Strength training is also beneficial. Aim for at least 150 minutes of cardio per week and two strength-training sessions.
- Maintain a Healthy Weight: If you’re overweight, consult with your doctor to determine if weight loss could benefit your health.
- Quit Smoking: Smokers are approximately 50% more likely to develop diabetes than non-smokers. Seek resources to help you quit.
- Limit Alcohol Consumption: Excessive alcohol intake can increase your diabetes risk, so it’s wise to drink in moderation.
By making these lifestyle adjustments, you can take proactive steps toward reducing your risk of type 2 diabetes and improving your overall health.