A recent study has found that consuming just two slices of ham per day may increase the risk of developing type 2 diabetes by 15% within the next decade. The findings come from a large-scale analysis involving nearly two million participants and were led by researchers from the University of Cambridge.
The study, published in The Lancet Diabetes and Endocrinology, also discovered that eating 100 grams of unprocessed red meat daily—roughly the size of a small steak—was linked to a 10% higher risk of type 2 diabetes. The research provides robust evidence to support recommendations to reduce meat consumption to lower the incidence of diabetes.
Comprehensive Analysis of Meat Consumption and Diabetes Risk
Professor Nita Forouhi, senior author and a researcher at the University of Cambridge’s Medical Research Council (MRC) Epidemiology Unit, emphasized the significance of the findings. “Our research provides the most comprehensive evidence to date of an association between eating processed and unprocessed red meat and a higher future risk of type 2 diabetes,” she said. “It supports recommendations to limit the consumption of these meats to reduce diabetes cases.”
The analysis involved 31 study cohorts from 20 countries through the InterConnect project, funded by the European Union. Researchers evaluated data from almost 2 million people across various regions, including underrepresented populations from the Middle East, Latin America, and South Asia. They found that consuming 50 grams of processed meat daily—equivalent to two slices of ham—was associated with a 15% increased risk of type 2 diabetes over the next 10 years.
Meat Consumption and Health Guidelines
The NHS recommends reducing red meat consumption to 70 grams or less per day, particularly for those who consume more than 90 grams daily. Red meats such as beef, lamb, and pork, as well as processed meats like bacon, sausages, and ham, have long been identified as potential contributors to health issues, including heart disease and diabetes.
Professor Nick Wareham, director of the MRC Epidemiology Unit and senior author of the paper, explained that the extensive data set allowed the research team to offer “more concrete evidence” of the link between different types of meat and type 2 diabetes than previous studies.
Dietary Recommendations and Cautions
Experts, including Dr. Duane Mellor of the British Dietetic Association, who was not involved in the study, agree that moderating meat intake aligns with healthy eating guidelines. He advises that diets should be primarily plant-based, including vegetables, fruits, nuts, seeds, legumes, and whole grains, with moderate amounts of meat and dairy.
Dr. Mellor also emphasized the importance of ensuring that vital nutrients found in meat, such as iron, vitamin B12, and protein, are replaced by other foods if meat consumption is reduced.
The study sheds new light on the growing understanding of diet and its role in diabetes prevention, underscoring the importance of dietary moderation and balance to maintain health and reduce the risk of chronic conditions like diabetes.
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