Eating Deli Meat Every Day May Increase Diabetes Risk by 15%, According to New Research

Let’s face it: our dietary choices significantly impact our long-term health. Over recent decades, the rise in global meat production and consumption has far exceeded dietary guidelines in many countries. Studies have shown that diets high in processed meat and unprocessed red meat are linked to elevated risks of chronic diseases, including type 2 diabetes. With heart disease and diabetes on the rise, understanding how your meat consumption affects your health is crucial for disease prevention and longevity.

A recent global analysis has uncovered a significant association between daily consumption of red and processed meat and an increased risk of type 2 diabetes. This large-scale study, published in The Lancet Diabetes and Endocrinology, highlights the critical importance of reevaluating your meat consumption as part of a diabetes prevention strategy. Keep reading to discover more about the study’s findings and what steps you can take to protect your health.

What the Study Found 

The study, led by researchers at the University of Cambridge and using data from the global InterConnect project, analyzed information from 31 study cohorts across 20 countries. This extensive analysis included nearly 2 million participants and aimed to clarify the relationship between meat consumption and type 2 diabetes risk. 

The researchers found that consuming 50 grams of processed meat daily—about two slices of ham—was associated with a 15% higher risk of developing type 2 diabetes over the next decade. Eating 100 grams of unprocessed red meat daily, roughly equivalent to a small steak, was also linked to a 10% increased risk.

Nita Gandhi Forouhi, the study’s senior author and a professor with the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge, said in a statement, “Our research provides the most comprehensive evidence to date of an association between eating red and processed meat and a higher future risk of type 2 diabetes. It supports recommendations to limit the consumption of red and processed meat to reduce type 2 diabetes cases in the population.”

While poultry consumption was associated with an 8% increased risk, this finding was less consistent. Further analysis suggested that the link between poultry consumption and diabetes risk was weaker than the link with red and processed meat.

“Previous meta-analysis involved pooling together of already published results from studies on the link between meat consumption and type 2 diabetes, but our analysis examined data from individual participants in each study,” explained Chunxiao Li, the study’s lead author and a research associate at the MRC. “This meant that we could harmonize the key data collected across studies, such as the meat intake information and the development of type 2 diabetes. Using harmonized data also meant we could more easily account for different factors, such as lifestyle or health behaviors, that may affect the association between meat consumption and diabetes.”

What These Findings Mean for Your Diet

Here are some practical dietary tips for reducing your type 2 diabetes risk:

• Limit Red and Processed Meat Intake: To lower your risk, reduce your consumption of processed meats, like bacon and sausage, and unprocessed red meats. Instead, eat smaller portions and consume red meat less often.
• Include More Plant-Based Foods: Incorporate a variety of plant-based proteins such as beans, lentils and tofu into your meals. These options are not only healthier but also provide essential nutrients and fiber.
• Choose Lean Proteins: If you eat meat, choose lean options such as chicken or fish. These may have a lower impact on diabetes risk than red and processed meats.
• Eat More Whole Foods: Load your plate with fruits, vegetables, whole grains, nuts and seeds to lower your type 2 diabetes risk and reap numerous other health benefits.

The Bottom Line 

The latest research from The Lancet Diabetes and Endocrinology reveals a clear connection between daily consumption of red and processed meat and an increased risk of type 2 diabetes. To reduce your risk and improve long-term health, consider limiting your red meat intake, eating more plant-based foods, choosing lean proteins and prioritizing whole foods. If you have any questions or concerns about your diet or diabetes risk, consult your health care provider or a registered dietitian.