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Just two steaks a week can increase your risk by two-thirds
Researchers at the Harvard School of Public Health have identified a clear link between consuming salami, cheeseburgers, or steaks and type 2 diabetes. Just two servings per week are enough to raise your risk, and the more red meat you eat, the higher the risk becomes.
The cause of this correlation lies in the composition of red meat: it is high in saturated fats and very low in polyunsaturated fats. According to nutritionists, saturated fats impair the function of beta cells in the pancreas, which produce insulin, and also reduce the body’s sensitivity to insulin. Both of these factors contribute to the development of type 2 diabetes.
There’s also a more complex biochemical explanation. Red meat is valued by dieticians for its high levels of easily absorbed iron. While this is beneficial for people with anemia, it can be harmful to healthy individuals. Excess iron triggers oxidative stress in cells, further reducing their insulin sensitivity and damaging the beta cells of the pancreas. This happens because iron metabolism releases nitric oxide.
The data for the Harvard study came from 217,000 anonymized patient records collected through larger national studies, with some patient observations spanning up to 36 years. Dietary habits were tracked using questionnaires regularly completed by the participants.
Two servings of red meat increase the risk of diabetes by 62%. A single serving is defined as approximately 90 grams of pork, beef, or lamb; 30 grams of bacon; or 60 grams of sausage, deli meats, or ground meat. Each additional serving raises the risk by 24–46%, with processed meats like sausages and bacon posing an even greater risk than unprocessed cuts.
Replacing one serving of red meat with another protein source, such as nuts or legumes, reduces the risk of diabetes by 30%.
Type 2 diabetes is a rapidly growing epidemic in developed countries. Often, it develops unnoticed, with patients becoming aware only when complications arise, such as vascular damage in the lower limbs (potentially leading to amputation), kidney failure, vision problems, or heart disease.