Recent headlines have sparked concern by suggesting that eating a “ham sandwich a day” could raise the risk of developing type 2 diabetes. While a study involving nearly two million people across 20 countries found a link between red and processed meats and diabetes, experts caution that the situation is not as straightforward as it may seem.
The Study: Red and Processed Meats in Focus
The study, published in *The Lancet Diabetes and Endocrinology*, examined the diets of participants and found a connection between the consumption of red and processed meats—such as steak, bacon, and sausages—and an increased risk of type 2 diabetes. However, it’s important to note that this link does not definitively prove that eating these meats causes diabetes.
Limitations and Considerations
Dr. Duane Mellor from the British Dietetic Association highlighted that while the researchers attempted to control for other risk factors—such as body weight, smoking, alcohol consumption, and low vegetable intake—there were some gaps in the data, such as the effects of family history and waist circumference. These factors are also associated with diabetes risk. Despite these limitations, the researchers remain confident in the link they discovered.
Professor Naveed Sattar, an expert in cardiometabolic medicine at the University of Glasgow, called the study “important” and noted that reducing red and processed meat in diets could protect against not just heart disease and stroke but also type 2 diabetes.
How Much Meat is Too Much?
According to the NHS, people who consume more than 90g of red or processed meat daily should consider cutting back to 70g. This recommendation aligns with concerns that high consumption of processed meat is linked to other health risks, such as bowel cancer. The International Agency for Research on Cancer even places processed meat in the same risk category as smoking and asbestos.
Processed meats are often modified to enhance flavor or extend shelf life, using methods such as smoking, curing, or adding preservatives. While meat is a good source of protein, vitamins, and minerals, it can also contain high levels of saturated fat, which is linked to high cholesterol—a risk factor for coronary heart disease.
What About White Meat?
The findings regarding white meat, such as chicken, were less clear in the study. However, the general recommendation is to be mindful of portion sizes and cooking methods, even with leaner meats.
Maintaining a Balanced Diet
Lead researcher Professor Nita Forouhi from the University of Cambridge emphasized that their research provides comprehensive evidence linking processed and unprocessed red meat to a higher risk of type 2 diabetes. However, she and other experts recommend not to eliminate meat entirely but to limit its consumption.
Dr. Mellor also warned that those considering cutting down on meat should ensure they still receive essential nutrients like iron and vitamin B12 from other sources. Good alternatives include milk, cheese, eggs, fortified cereals, and soya products.
Conclusion: Moderation is Key
While the study adds to a growing body of evidence that excessive consumption of red and processed meats can be harmful, experts stress that it is not a reason to panic. Instead, they advise moderation and a balanced diet to maintain overall health and reduce the risk of diabetes and other related conditions.
