Among foods high in saturated and trans fats, red meat appears to be a particularly important contributor to diabetes risk.

A large 2023 Harvard study found that even small amounts of red meat consumed weekly were associated with a higher likelihood of developing type 2 diabetes. Let’s take a closer look at the findings:

• People who consumed the most red meat had a 62% higher risk compared with those who consumed the least.
• Each additional serving of processed red meat (e.g. bacon, hot dogs) was associated with a 46% higher risk.
• Each additional serving of unprocessed red meat (e.g. beef, pork, lamb) was associated with a 24% higher risk.

These findings are consistent with multiple large studies and analyses reporting a positive association between red meat intake and type 2 diabetes risk.

While working to reduce or eliminate your consumption of foods with saturated and trans fats, prioritising a reduction in red meat (especially processed red meat) can be an impactful first step.