Two slices of ham a day could increase your risk of diabetes

A study of two million people found red and processed meats increase the risk of diabetes and white meat probably does too.

The research, from the University of Cambridge found that:

• 50 grams a day of processed meat – equivalent to two slices of ham – was linked with a 15 per cent higher risk of type 2 diabetes in the next 10 years
• 100 grams a day of red meat – the equivalent of a small steak – was linked with a 10 per cent higher risk
• 100 grams of chicken or other poultry was linked with an eight per cent higher risk (this link was weaker than for red and processed meat)

In 2019, the average meat consumption in the UK was 86.3 grams per person per day. The NHS says if you currently eat more than 90 grams of red or processed meat a day you should cut down to 70 grams. Red meat includes beef, lamb, mutton, pork, veal, venison and goat.

Processed meats include those preserved by smoking, curing, salting or adding preservatives, such as nitrites and include sausages, bacon, ham, deli meats such as salami, canned meat such as corned beef, sliced luncheon meats (including those made from chicken and turkey) and pâtés.

The study involved two million people from 20 countries across the world. Professor Nita Forouhi, senior author of the study, said: “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. It supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce type 2 diabetes cases in the population.”

Type 2 diabetes is a leading cause of blindness, kidney failure, heart attacks, strokes and lower limb amputation. Diabetes UK estimates an all-time high of more than 5.6 million people in the UK are living with diabetes and of those, they say, 1.2 million are yet to be diagnosed.

Maintaining a healthy weight and exercising can help lower your risk of type 2 diabetes but one of the most effective ways to prevent or manage this disease is to change your diet to a low-fat, vegan diet. Some studies show that people diagnosed with type 2 diabetes can reduce or even come off their medication after following such a diet. Viva!’s fully referenced report and supporting guide explain why meat is so harmful and how a healthy, vegan diet can help.

Find out more here.