Do Processed Meat and Unprocessed Red Meat Cause Diabetes?

A new study linking processed and red meat to an increased risk of type 2 diabetes has been making headlines lately. This kind of nutrition news can send you into a panic, especially if you eat ham sandwiches for lunch or love pepperoni pizza. 

But can these foods cause diabetes on their own? Can you never eat a hotdog again? 

We talked to dietitian Brookell White to answer these questions, break down the new study, and give us real-world tips on how much processed and red meat is generally OK to eat. 

What Are Processed and Red Meats? 

First of all, let’s define the terms. This study singles out two types of meat: processed meats and red meats. 

Processed meats are those that have been preserved by smoking, curing, salting, or adding preservatives. Common examples include bacon, sausages, hot dogs, and ham. 

These meats are often high in sodium, nitrates, and other additives, which may contribute to their stronger association with type 2 diabetes and other health conditions.

Red meat is the meat that comes from a cow, pig, lamb, or goat. It may be the saturated fat it contains that leads to its association with health problems.  

Understanding the New Study 

The new research was published in The Lancet Diabetes & Endocrinology. Scientists analyzed data from nearly 2 million adults in 20 countries. 

The study found that greater consumption of unprocessed red meat and processed meat was linked to a higher incidence of type 2 diabetes in certain regions. Diabetes risk increased by 10% for every 100g/day of unprocessed red meat and by 15% for every 50g/day of processed meat consumed.

To understand those portions in real-life terms, remember that a portion the size of the palm of your hand is about 3 ounces. Picture a typical 5-ounce hamburger. That’s 142 grams of unprocessed red meat. A modest, 8-ounce steak is 227 grams. When it comes to processed meat, 50 grams is about 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 show that those foods cause diabetes,” says 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.” 

So, How Much Red and Processed Meat is it OK to eat?

While this study adds a new reason to limit red and processed meats, it doesn’t mean you need to cut them out completely. Moderation is key, according to White.

“It’s a good idea to consume no more than two to three servings weekly of red meat and reduce processed meats to a minimum,” she says. 

She’s not alone—the American Institute for Cancer Research suggests it’s best to eat no more than 18 ounces of red meat weekly. That could be six three-ounce portions spread throughout the week, or a single epic rib eye steak. When it comes to processed meat, you want to eat as little as possible while still living your life. 

Simple Swaps for a Healthier Diet 

“Making small changes to your diet can have a big impact on your health. Instead of focusing on what you can’t have, think about what you can add to your plate,” says White.

If your diet is a little heavier on red and processed meats than you’d like, White suggests swapping out some of those servings for fish or poultry and reaching for eggs and lower-fat dairy, like Greek yogurt and cottage cheese. “These are great protein sources that don’t seem to increase diabetes risk,” according to White.

Additionally, she recommends incorporating some non-animal proteins. “It’s a good idea to swap plant-based proteins for some unprocessed red meat and processed meats.”

One of her favorite ways to do this is with a simple chickpea or white bean salad made in the style of tuna salad or chicken salad. This can take the place of the processed lunch meat that many people use in sandwiches. 

The Bottom Line: Consume Red & Processed Meat in Moderation 

This new study indeed highlights the potential risks of consuming high amounts of red and processed meats, but it’s no reason to panic or completely overhaul your diet.

As with many aspects of a healthy diet, moderation makes all the difference. By making small, sustainable changes—like incorporating more plant-based foods and choosing poultry or fish instead of processed meats—you can help manage your risk of type 2 diabetes and other health conditions while still enjoying the foods you love.

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