Eating 2 Slices of Ham a Day Could Increase Your Risk of Type 2 Diabetes 15%

• A large study has found a link between red and processed meats and type 2 diabetes.
• People who ate these meats had an increased risk of developing the disease.
• Several factors could account for this, such as high saturated fat or preservatives.
• Plant-based foods and fish can be healthier alternatives to red and processed meats.

According to a new study published in the September 2024 issue of The Lancet Diabetes & Endocrinology , eating red meat and processed meat was linked with a greater risk of developing type 2 diabetes.

The research team also looked at poultry. However, it was less clear whether it increased people’s risk.

Type 2 diabetes is a condition in which a person’s blood sugar becomes too high. This disease occurs because of insulin resistance .

Insulin resistance is when there is either not enough insulin or your body becomes unable to use insulin properly. This hinders cells from being able to uptake glucose (blood sugar) for energy production.

It can cause numerous health problems, especially if untreated. These can include damage to the nerves and blood vessels and subsequent damage to various organs and parts of the body.

The authors wrote that eating less red meat and processed meat could be beneficial in reducing the incidence of type 2 diabetes.

How the link between these meats and type 2 diabetes was studied

To conduct the study, the research team from the University of Cambridge analyzed 31 individual studies from 20 different countries.

Altogether, nearly 1.97 million people were included. Of these, 107,271 people went on to be diagnosed with type 2 diabetes during the 10-year follow-up period.

When they examined people’s eating habits, they determined that those who generally ate about 50 grams of processed meat per day (the equivalent of two slices of ham) had a 15% higher risk of developing type 2 diabetes within the next 10 years.

Also, eating 100 grams of unprocessed red meat every day (the equivalent of a small steak) was associated with a 10% higher risk.

Consuming poultry in the amount of 100 grams per day also yielded an increased risk of 8%. However, once further analysis was completed using different assumptions, this association became weaker.

Dr. Silvana Obici , Chief of the Division of Endocrinology at Stony Brook Medicine and Interim Medical Director of the Stony Brook University Hospital Diabetes Center, who was not involved in the research, commented on the findings, saying, “This is an important study that has confirmed with a much more comprehensive analysis of a large cohort of older studies, that there is an association between higher intake of red meat or processed meat and increased risk of type 2 diabetes.”

Obici cautioned, however, that a statistical association does not necessarily imply causation.

Why these meats might increase type 2 diabetes risk

“Also, the cooking methods such as frying in fat/oil or charring meats at high temperature can generate byproducts well known to affect glucose metabolism (e.g., advanced glycation end products),” added Obici.

Jennifer Pallian , a Registered Dietitian and owner of Foodess , further noted that processed meats often contain high levels of saturated fats , sodium, and preservatives, such as nitrates, which have been implicated in causing insulin resistance.

“In particular, researchers believe that nitrosamines—chemicals that form from nitrites and nitrates used in processed meats—might damage DNA and harm the cells in the pancreas that produce insulin, leading to lower insulin levels,” she said.

Red meat’s influence on your gut bacteria could play a role too, Pallian said, pointing to how the Alistipes shahii bacterium has been linked to higher HbA1c levels, an indicator of less favorable blood sugar regulation/management.

“Additionally, red meats are rich in heme iron, which may contribute to oxidative stress and inflammation, both of which are implicated in the development of diabetes,” she concluded.

Healthier substitutes for red and processed meats

Pallian suggested several substitutes for red and processed meats that may help reduce your risk of type 2 diabetes.

First up: plant-based proteins. “Foods like beans , lentils, chickpeas , and tofu are rich in protein, fiber , and essential nutrients without the high levels of saturated fats found in meat,” she said.

Science shows that vegetarian and vegan diets are associated with lower risk for type 2 diabetes as well as heart disease and cancer, Pallian added.

She likes curried chickpea salad with mayo, curry powder, red onion, celery , and dried cranberries as a tasty alternative to processed meats.

The smoky flavor and meaty texture of smoked tofu slices can help satisfy your meat cravings, too.

Also, fish — especially salmon, sardines , and mackerel — can be a delicious alternative to other meats. They are rich in heart-healthy omega-3 fatty acids, she said.

“I buy frozen salmon portions and cook them straight from frozen to flaky perfection in my air fryer ,” said Pallian. You can even save your extra salmon to eat later as sandwiches and wraps.

Takeaway

A large new study has found an association between eating red and processed meats and the risk of type 2 diabetes.

Eating these meats may increase people’s risk.

Experts say this could be due to several factors, such as red meat’s saturated fat content, the formation of advanced glycation end products when meat is cooked at high temperatures, the sodium and preservatives that are present in processed meat, red meat’s effects on gut bacteria, and red meat’s high heme iron content.

Healthier substitutes for red and processed meats can include plant-based foods and fish.