Meat Consumption Linked to Higher Type 2 Diabetes Risk in Large-Scale Study

In a landmark study published in The Lancet Diabetes and Endocrinology, researchers have uncovered a significant connection between the consumption of red and processed meats and an increased risk of developing type 2 diabetes. The study, which analyzed data from nearly 2 million people across 31 different study cohorts in 20 countries, provides the most comprehensive evidence to date on the link between meat consumption and diabetes risk.

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Health risks of meat consumption

The study findings particularly concern those who regularly consume processed and unprocessed red meats. The research showed that consuming just 50 grams of processed meat daily—the same as two slices of ham—can raise the risk of developing type 2 diabetes by 15 percent over a decade. Similarly, eating 100 grams of unprocessed red meat every day—about the size of a small steak—was associated with a 10 percent increased risk.

The study also examined the effects of poultry consumption on diabetes risk. Although a daily intake of 100 grams of poultry was linked to an 8 percent higher risk of type 2 diabetes, further analysis suggested that this connection was less consistent compared to the strong associations found with processed and red meats.

“Our research provides the most comprehensive evidence to date of an association between eating processed meat and unprocessed red meat and a higher future risk of type 2 diabetes,” said Nita Forouhi, a professor at the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge and senior author of the study.

“It supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce type 2 diabetes cases in the population,” she continued. “While our findings provide more comprehensive evidence on the association between poultry consumption and type 2 diabetes than was previously available, the link remains uncertain and needs to be investigated further.”

A plant-based diet for optimal health

This study underscores the urgent need for public health strategies that address the dietary factors contributing to the global rise in type 2 diabetes. The evidence supports recommendations for limiting the intake of processed and red meats to mitigate the risk of diabetes, a condition that affects millions worldwide. 

Adopting a whole-foods, plant-based diet emerges as a highly effective strategy for reducing the risk of developing type 2 diabetes. By eliminating or significantly limiting the consumption of both processed and unprocessed meats, individuals can lower their diabetes risk, as the research highlights a clear link between meat consumption and increased diabetes incidence. Plant-based diets rich in fruits, vegetables, legumes, and whole grains offer a healthier alternative that not only avoids the dangers associated with meat, but also provides essential nutrients that support overall health.

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This study aligns with other research that underscores the benefits of plant-based diets in managing and preventing diabetes. For instance, in 2023, the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes (EASD) released new recommendations highlighting the benefits of plant-based diets for managing and preventing diabetes. “Important messages are to consume minimally processed plant foods, while minimizing the consumption of red and processed meats, sugar-sweetened beverages, and refined grains,” the EASD guidelines said. 

Another study, conducted by the Physicians Committee for Responsible Medicine (PCRM), suggests that plant-based diets can even help manage type 1 diabetes. “With the cost of insulin remaining a concern for many, our groundbreaking research shows that a low-fat vegan diet that doesn’t restrict carbs may be the prescription for reducing insulin needs, managing blood sugar levels, and improving heart health in people with type 1 diabetes,” said Hana Kahleova, MD, PhD, the lead author of the study and PCRM’s director of clinical research.

Collectively, these findings reinforce the importance of shifting towards plant-based diets to protect against diabetes and promote long-term health.