Red Meat, Diabetes: Processed vs. Unprocessed

Recent news about a study linking processed and red meat to a higher risk of type 2 diabetes might cause worry, especially for those who enjoy ham sandwiches or pepperoni pizza.

But does this mean these foods directly cause diabetes, and should you completely avoid hot dogs?

We spoke to dietitian Brookell White to get answers, break down the study, and find out how much processed and red meat is generally safe to eat.

Let's clarify the terms. The study focuses on two types of meat: processed meats and red meats.

Processed meats, like bacon, sausages, hot dogs, and ham, are preserved through smoking, curing, salting, or adding preservatives.

These meats are often high in sodium, nitrates, and other additives, which may be linked to a higher risk of type 2 diabetes and other health problems.

Red meat, from cows, pigs, lambs, or goats, may be associated with health issues due to its saturated fat content.

New research published in The Lancet Diabetes & Endocrinology. Scientists analyzed data from almost 2 million adults across 20 countries.

The study found a link between increased consumption of unprocessed red meat and processed meat and a higher rate of type 2 diabetes in certain areas. Diabetes risk increased by 10% for every 100g/day of unprocessed red meat consumed and by 15% for every 50g/day of processed meat consumed.

To understand those portions in practical terms, consider that a portion the size of your palm is approximately 3 ounces. Imagine a typical 5-ounce hamburger, which is about 142 grams of unprocessed red meat. A modest 8-ounce steak is 227 grams. When it comes to processed meat, 50 grams is roughly one hotdog, one or two slices of deli meat, or eight to 10 slices of pepperoni.

“This study shows a relationship between processed meat and red meat consumption and type 2 diabetes, but it doesn’t demonstrate that these foods cause diabetes,” states White.

“It’s part of a growing body of evidence that has shown a connection between type 2 diabetes and red and processed meat, but more research is still needed.”

While this study provides another reason to limit red and processed meats, it doesn't mean eliminating them entirely. Moderation is key, says White.

She recommends consuming no more than two to three servings of red meat weekly and minimizing processed meat consumption.

The American Institute for Cancer Research agrees, suggesting a weekly limit of 18 ounces of red meat. This could be six three-ounce portions throughout the week, or a single large steak. When it comes to processed meats, the goal is to minimize consumption while still enjoying your meals.

White emphasizes the impact of small dietary changes on overall health. Instead of focusing on restrictions, consider adding healthier options to your plate.

If your diet currently includes more red and processed meats than you prefer, White suggests substituting some servings with fish, poultry, eggs, and low-fat dairy products like Greek yogurt and cottage cheese. These protein sources are not associated with increased diabetes risk, she notes.

White also recommends incorporating non-animal proteins. She suggests replacing some unprocessed red meat and processed meats with plant-based proteins.

One of her favorite ways to do this is with a simple chickpea or white bean salad, similar to tuna or chicken salad. This can replace processed lunch meat in sandwiches.

A new study indicates potential risks associated with consuming large amounts of red and processed meats, but there's no need for alarm or drastic dietary changes.

Just like with other aspects of a healthy diet, moderation is key. Simple, lasting changes like incorporating more plant-based foods and opting for poultry or fish over processed meats can help minimize the risk of type 2 diabetes and other health issues, all while still enjoying your favorite meals.