Top line
Eating meat, especially red and processed meat, and even poultry like chicken and turkey may increase your risk of developing type 2 diabetes in the future, according to a new study published Tuesday, adding to growing evidence linking meat and ultra-processed foods to health problems including heart disease, cancer, depression, anxiety and even premature death.
Researchers found that red meat consumption is associated with a higher risk of type 2 diabetes.
Key data
Regular consumption of processed meat and unprocessed red meat is associated with a higher risk of developing type 2 diabetes, according to a peer-reviewed study published in the medical journal The Lancet Diabetes and Endocrinology.
While previous research has suggested that eating more processed meat and unprocessed red meat is associated with a higher risk of type 2 diabetes, the researchers say the results have been inconclusive and varied, leading to confusing and often polarizing debates about whether it is safe to eat these foods and, if so, in what quantities.
To investigate the link between meat and the risk of type 2 diabetes, the team, led by researchers at the University of Cambridge, analyzed existing data from nearly 2 million people from 31 study groups in 20 countries to find out whether their eating habits were associated with a risk of type 2 diabetes, after taking into account other factors such as age, gender, energy intake, body mass index and health-related behaviors.
The researchers found that regularly eating 50 grams of processed meat per day – the equivalent of about two slices of ham – was associated with a 15 percent higher risk of developing type 2 diabetes in the next decade, and eating 100 grams of unprocessed red meat per day – the equivalent of a small steak – was associated with a 10 percent higher risk.
Nita Forouhi, professor of population health and nutrition at the University of Cambridge and one of the study’s lead authors, said the research provides “the most comprehensive evidence to date” of a link between eating red and processed meat and a higher future risk of type 2 diabetes.
“It supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce cases of type 2 diabetes in the population,” Forouhi added.
Is it safe to eat other meats like chicken or turkey?
Poultry, such as chicken, turkey and duck, is often touted as a healthier source of protein than red and processed meat. This idea is supported by studies that indicate a lower risk of many of the health problems associated with red and processed meat consumption, such as cancer, heart disease and diabetes. However, this is a comparative study, which does not mean that eating poultry is without risk. Studies increasingly suggest that regular consumption of poultry meat is linked to adverse health effects such as gastroesophageal reflux disease, gallbladder disease and diabetes. Research on this link is more limited, the researchers noted, and took the opportunity to explore the possible link as well. They found that regularly eating 100 grams of poultry per day was associated with an 8% higher risk of developing type 2 diabetes in the next 10 years. However, Forouhi cautioned that when analyzed more closely, the evidence linking poultry consumption to diabetes is much weaker than that for red and processed meat. “Although our results provide more comprehensive evidence of the association between poultry consumption and type 2 diabetes than previously available, the association remains uncertain and needs further investigation,” said Forouhi.
Surprising fact
Although pork is often considered a “white meat” alongside poultry like chicken, experts and regulators say it is a “red meat” like beef, veal and lamb. The U.S. Department of Agriculture says the distinction is determined by the amount of the oxygen-transporting protein myoglobin in the meat, which determines the color of the meat. Pork is considered red meat because it contains more myoglobin than chicken or fish.
What you should pay attention to
Growing evidence of the negative health effects of eating various meats has sparked campaigns to limit the consumption of red and processed meat, and sometimes meat in general, to protect public health and reduce the burden of diseases such as diabetes. In recent years, this health-focused message has been joined by a more climate-focused approach, urging people to limit their meat consumption to reduce their carbon footprint and address the climate crisis. Research has also increasingly identified potential health problems such as heart disease and early deaths linked to ultra-processed foods, including ultra-processed plant-based foods.
What we don’t know
Most research on the relationship between food consumption and various health risks is observational, meaning that causal relationships are very difficult to establish. To support causal claims, such as that reducing red meat consumption reduces the risk of developing diabetes, further research is needed, much of which would be difficult or impossible to conduct in humans.
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