Cutting down on processed meat could prevent type 2 diabetes

Laura Hampson
Updated ·3-min read
Man at the supermarket buying processed meat and choosing it from the refrigerated section - People and lifestyles concepts
Reducing your intake of processed meats could prevent a host of diseases. (Getty Images)

People who cut down their intake of processed meats such as bacon, sausage, and salami, could reduce their risk of developing type 2 diabetes, a new study has found.

Researchers from the University of Edinburgh and the University of North Carolina in the US found that a 30% reduced intake of processed meat could prevent over 350,000 cases of type 2 diabetes, 92,500 cases of cardiovascular disease, 53,000 cases of colorectal cancer, and 16,700 deaths from any cause in America.

Even if this intake was reduced by 5% it could lead to public health benefits, researchers say.

This is because many processed meats are made with high doses of sodium and saturated fat, which is why the experts recommended that the majority of meat or poultry intake be from fresh, frozen, or canned sources.

“Processed meats, such as bacon, sausages, and deli meats, have been linked to an increased risk of type 2 diabetes through several mechanisms involving their composition and the effects of their consumption on metabolic health,” Andy Daly nutritionist at Dr David Jack tells Yahoo UK.

“These meats are often high in saturated fats, which can lead to insulin resistance, a precursor to type 2 diabetes. Saturated fats can affect the body's ability to use insulin effectively, making it harder to regulate blood sugar levels.”

He adds that processed meats also often contain additives such as nitrates and nitrites, which can also interfere with insulin production and glucose metabolism.

“Consumption of high-fat processed meats can lead to the accumulation of fat in liver and muscle tissues, contributing to insulin resistance,” Daly adds.

“This condition impairs the cells' ability to respond to insulin, resulting in raised blood glucose levels. Processed meats can also promote systemic inflammation due to their content of saturated fats and preservatives. Chronic inflammation is a key factor in the development of insulin resistance and type 2 diabetes.”

Full Homemade American Pancake Breakfast Brunch with Eggs Bacon and Hashbrowns
Bacon and sausages are two examples of processed meats. (Getty Images)

The good news? Consumption of processed meat has fallen in recent years. In fact, Robbie Puddick, nutritionist at Second Nature, points to research from the University of Oxford that found that processed meat intake fell to less than 30g per day – the equivalent of one hot dog – in the decade leading to 2019.

“The difference between processed and unprocessed meat comes in the level of processing involved,” Puddick explains. “For example, a steak will be cut from the animal using purely mechanical means without chemicals, preservatives, or any other ingredients added.

“A hotdog, in comparison, will contain some meat, but it also contains a range of other ingredients like preservatives, sugar, colourings, and flavour enhancers. The processed hot dog will be manufactured to be more rewarding and is more likely to lead to overconsumption than unprocessed meat.”

When it comes to reducing your consumption of processed meat, Daly explains that it takes a combination of education, dietary changes, and willingness to explore different food options.

“Replace processed meats with lean cuts of unprocessed meats like chicken breasts, turkey, or lean beef,” Daly suggests. “You can also use plant-based protein sources such as beans, lentils, tofu, tempeh, and chickpeas. These are nutritious alternatives that can be used in a variety of dishes.”

Daly adds that preparing meals at home using fresh, whole ingredients allows you to control what you’re eating, and he suggests checking the ingredients when you’re buying meat from the supermarket.

“When buying meat products, read labels to choose those with the fewest additives and preservatives,” he adds. “Look for ‘nitrate-free’ or ‘no added nitrates’ labels.”

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