Does eating ham, bacon and beef really boost your risk of type 2 diabetes?

This lunch staple, the humble ham sandwich, has recently come under fire from the press. According to many reportsEating two slices of ham a day may boost your risk of type 2 diabetes.

But what’s the science behind these headlines?

These studies paint a more convoluted picture. New study from the University of Cambridge highlighted the link between developing type 2 diabetes and eating processed meats such as ham and bacon, and red meats such as beef and lamb.

This led to headlines suggesting that the risk was mainly related to Ham sandwiches. It looks like it’s coming from press releasewhich used ham as an example to determine how much processed meat was associated with a 15 percent increased risk of developing type 2 diabetes over a ten-year period.

The study found that this risk was linked to eating an extra 50g of processed meat per day, the equivalent of two slices of ham. The useful example therefore seems to have been adopted by the media as the main cause, perhaps ignoring some of the key messages from the study.

So can processed and red meats really boost your risk of type 2 diabetes?

This biggest risk factors Factors contributing to the development of type 2 diabetes include: age over 40, having a family history of type 2 diabetes, South Asian or African descent, and greater body weight – especially a larger waist circumference.

The Cambridge study used data from almost 2 million people from 31 studies. The participants were followed for an average of ten years. During that time, about one in 20 people developed type 2 diabetes.

The research suggested that a 10% boost in the likelihood of developing type 2 diabetes was associated with every 100g extra red meat consumed per day. Eating half as much processed meat per day was associated with an even greater risk of developing the disease.

This is not first time that both processed and red meat were linked to an increased risk of developing type 2 diabetes. But a key strength of the Cambridge study was that it tried to control for many other factors associated with the disease, including smoking, higher body weight, dietary intake and exercise.

However, the magnitude of the increased risk is compact, given that few people in the study ate 50g or more of processed meat per day – meaning that moderate ham consumption is likely no significant effect at your risk.

What is the link?

Processed meats have been linked to an increased risk of type 2 diabetes due to the presence of nitrates and salt – additives used to cure many types of processed meats.

Nitrates and salt in processed meats too has been merged with increased risk of colon cancer. In fact, the World Health Organization classifies additives as group 1 carcinogenswhich means they can cause a range of cancers.

The mechanism linking processed meat to cancer appears to be similar to how it may be linked to type 2 diabetes. When digested, processed meat produces N-nitroso chemicalswhich can damage cells. This can lead to inflammation and affect the function of insulin, a hormone that controls blood glucose (sugar). This can lead to insulin resistancewhen cells in muscle, fat and liver do not respond well to insulin and cannot easily absorb glucose from the blood.

Meanwhile, red meat is rich in ironResearch suggests that people with high iron levels are at greater risk of developing type 2 diabetes. However, low iron levels constitute a greater health problem for the general public.

Another potential link regarding red meat may be the way it is prepared.

Previous studies It has been suggested that charred meat, cooked over an open flame or at high temperatures, is also associated with an increased risk of Type 2 diabetesCharring meat produces toxic chemicals such as: heterocyclic aromatic amines and harmful compounds such as advanced glycation end productsboth of which have been linked insulin resistance and type 2 diabetes.

Goodbye barbecues and bacon sandwiches?

The key message is reduction, not avoidance. The UK government’s dietary advice offers sensible advice: limit your combined intake of red and processed meat to no more than on average 70g per day.

But these guidelines also suggest that red meat can be a valuable source of iron. So, if you decide to stop eating red meat, you should eat alternative sources of iron, such as beans, lentils, gloomy green vegetables, and fortified cereals.

This should be done as part of a carefully planned diet. Non-meat sources of iron are harder for our bodies to absorb, so they should be consumed with a source of vitamin C, found in green vegetables and citrus fruits.

The best advice to reduce your risk of developing type 2 diabetes is to maintain a well weight (if you are overweight, consider losing weight) and be as physically energetic as possible.

A well diet should include plenty of vegetables, fruit, beans, peas, lentils, nuts and seeds, as well as whole grains, dairy products, fish and white meat (or vegetarian alternatives) – plus moderate amounts of red meat and minimal processed meat. This will assist reduce the risk of type 2 diabetes, heart diseaseAND many cancers – because it is more environmentally friendly.

But if you have a tender spot for ham sandwiches, you can indulge in them every now and then. It’s your overall lifestyle and diet that really matter for your health and your risk of developing type 2 diabetes.