Eating just 2 servings of red meat a week linked to higher risk of type 2 diabetes, Harvard study suggests

• New research has linked eating more red meat to increased risk of type 2 diabetes.
• Processed red meat, such as bacon, ham, and sausage, is associated with an even higher risk.
• Eating red meat in moderation — one serving per week — may be a healthier choice, researchers say.

Indulging in more than an occasional portion of red meat or processed meat is linked to significantly higher risk of developing type 2 diabetes, a large new study suggests.

Researchers from the Harvard T.H. Chan School of Public Health looked at health data from surveys that followed 216,695 American healthcare workers for up to 36 years. The researchers analyzed patterns between meat-eating habits with health outcomes.

They found that people who ate the most red meat had a 62 percent higher risk of developing type 2 diabetes than people who ate the least meat. 

And eating more red meat was linked to a greater increase in risk, with each additional serving of red meat per week associated with a 24% higher risk. Processed red meats (such as bacon, sausage, ham, and hot dogs) were associated with an even higher increase in risk, at 46% greater risk per additional serving. 

The results were published October 19 in the American Journal of Clinical Nutrition,

The study was observational, which means it didn't directly show that red meat causes the higher risk of type 2 diabetes. However, the results add to previous evidence that it may be best for health to eat red meat in moderation, according to Xiao Gu, first author of the study and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health.

"Our findings strongly support dietary guidelines that recommend limiting the consumption of red meat, and this applies to both processed and unprocessed red meat," Gu said in a press release.

Swap out extra meat for plant-based protein for better health, researchers say

The researchers of the most recent study also estimated whether it's possible to reduce the risk of diabetes by eating more beans and less beef.

They calculated that subbing out one serving of red meat per week for nuts or legumes (like beans, lentils, and peas) could reduce the risk of developing type 2 diabetes by 30 percent. Plant-based protein sources like seeds and nuts are often a good source of healthy fats as well as fiber, which can help prevent blood sugar dips and spikes.

But there's good news if you're not willing to give up an occasional steak — the evidence suggests you don't have to give up meat entirely to be healthy. 

"Given our findings and previous work by others, a limit of about one serving per week of red meat would be reasonable for people wishing to optimize their health and wellbeing," said Walter Willett, senior author of the study and professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.