If you’re a big meat eater, here’s some new insight that might have you cutting back on the steaks, burgers, and lunch meat sandwiches. A new study conducted by researchers at the University of Cambridge and published in The Lancet Diabetes and Endocrinology suggests that red meat and processed meats may increase the risk of Type 2 diabetes.

This recent research is an amalgamation of numerous studies done worldwide. Researchers examined data from 31 different cohorts from 20 countries, including nearly two million participants 18 years or older with solid data on dietary consumption and Type 2 diabetes status. What they discovered was a real connection between the consumption of unprocessed red meat and processed meats and the risk of Type 2 diabetes.

Key Takeaways

• Processed Meat Increases Risk: Eating just 1.8 ounces of processed meat daily (like bacon, sausage, or deli meats) increases Type 2 diabetes risk by 15%.
• Red Meat Also Linked: Consuming 3.5 ounces of unprocessed red meat (such as steak or hamburgers) daily raises the risk of Type 2 diabetes by 10%.
• Moderation Is Key: While occasional consumption of red meat is likely safe, processed meats should be minimized, and moderation is advised for both to lower diabetes risk.

Study Findings: How Much Meat is Too Much?

Researchers reviewed survey questions and data that revolved around the diets of participants. Then, 10 years later, this data was revisited. After adjusting for other health factors, such as smoking, body mass index, amount of physical activity, and family history of diabetes, the data revealed a definitive increase in the risk of developing Type 2 diabetes based on meat consumption.

Specifically, researchers determined that every 1.8 ounces of processed meat (lunch meats such as ham, roast beef, bacon, and sausage) that participants ate each day increased their risk of developing Type 2 diabetes by about 15 percent. In case you’re wondering what 1.8 ounces of processed meat looks like – figure out a medium-sized sausage or a few strips of bacon.

Additionally, pouring through the mountains of survey data revealed that eating just 3.5 ounces of unprocessed red meat, as found in a steak or hamburger, each day increased the risk of developing Type 2 diabetes by 10 percent. Considering that many steaks run 8 ounces or more, and a 4 to 6-ounce hamburger is what you’ll get at most restaurants, it’s evident that consuming that burger or steak every day may increase your risk of Type 2 diabetes.

It's also worth pointing out that the study showed that swapping processed meats for unprocessed red meat or poultry is associated with a lower risk of Type 2 diabetes. So, processed meats would seem to be the biggest culprit in terms of diabetes risk.

Why Red and Processed Meats Increase Diabetes Risk

There are several reasons this may be the case. The study's leader, Dr. Nita Forouhi, a professor of population health and nutrition at the University of Cambridge, points out a few possible explanations in an article published in the New York Times.

One explanation is that red and processed meats tend to be higher in saturated fat than other meats, such as poultry and fish. Higher saturated fats have been shown to contribute to insulin resistance, a condition in which the body becomes less and less able to use the hormone insulin to process blood sugar into energy. As insulin resistance increases, it can lead to Type 2 diabetes.

Another hypothesis is that people who consume abundant red meat might also be less prone to making healthy lifestyle choices. For example, because they eat so much red and processed meats, it’s logical to assume that they may not eat as many fresh vegetables and fruits as they would if following a healthier diet. They might also find it more challenging to maintain a healthy weight, which can further contribute to insulin resistance.

The New York Times piece also cites a new study published in Nature Metabolism that heme iron, a substance found in high levels in red meat and processed meats, may also contribute to insulin resistance, increasing the risk of Type 2 diabetes.

Should You Cut Out Red Meat and Processed Meats?

More research needs to be done to verify the exact impact consuming these meats has on the risk of developing Type 2 diabetes. That being said, as with most things related to living a healthy diabetes lifestyle, moderation is likely the key.

Certainly, the data would indicate that processed meats are the ones to try and avoid as much as possible. The New York Times piece reminds readers that processed meats aren’t just the obvious “unhealthy” options, such as bacon and hot dogs. Still, even processed turkey, usually considered a healthier alternative, is not more nutritious regarding diabetes risk.

As for unprocessed red meat, there’s no reason you shouldn’t feel comfortable indulging in that juicy burger or steak occasionally if you’re so inclined. But they should be seen as occasional treats rather than dietary staples, mainly if you’ve already been diagnosed with Type 2 diabetes or are at high risk of developing the disease due to factors such as obesity and family history.

That is precisely how much is hard to say, but no more than once or twice a week would seem reasonable.