As we gather around the dinner table, many of us look forward to indulging in the rich flavours of our favourite meats, with ham often taking centre stage in many Australian households. However, a recent study from the University of Cambridge has delivered a stark warning that could have us rethinking our daily dietary choices. According to their findings, consuming as little as 50 grams of ham a day – roughly the equivalent of a couple of slices – could increase the risk of developing type 2 diabetes by a significant 15 per cent.


The research, which delves into the impact of processed and red meat consumption on our health, suggests that even modest amounts of these foods can have a profound effect over time. The study found that eating about 100 grams of red meat daily, which is about the size of a small steak, could increase the risk of type two diabetes by 10 per cent over a decade. This supports previous studies that have established a link between higher consumption of these meats and the disease.


Senior author Professor Nita Forouhi, from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge, emphasized the importance of the findings for public health. She stated that the research provides comprehensive evidence of an association between eating both processed and unprocessed red meat and a higher future risk of type two diabetes. The takeaway message is clear: reducing the intake of these meats could be beneficial for public health by decreasing the incidence of type two diabetes.


In Australia, processed meats like ham, sausages, burgers, and pies are not just occasional treats but staples in many diets. While red meat does offer nutritional benefits, such as iron, zinc, vitamin B12, and protein, the study points out that meat consumption often exceeds optimal dietary guidelines in many regions. This excessive intake is correlated with a higher burden of non-communicable diseases, including type two diabetes.

Health experts in Australia recommend a maximum of 65 grams of cooked lean red meat per day, or 455 grams per week, which includes beef, lamb, veal, pork, goat, and kangaroo but excludes processed products. However, the frequency of red meat consumption also plays a role in diabetes risk. Previous research published in the American Journal of Clinical Nutrition found that participants who consumed more than two servings of red meat per week had a significantly higher chance of developing the disease. Those indulging in two servings a day were 62 per cent more likely to develop type two diabetes compared to those who limited their red meat intake to twice a week.

Poultry is often recommended as a healthier alternative, but the University of Cambridge study noted that there is insufficient research to fully support this claim. While there is some evidence that replacing red meat with poultry could result in a lower incidence of type two diabetes, the link is not strong enough to be conclusive. Nevertheless, experts encourage families to consider making the switch and to cut down on processed foods to improve their long-term health.


For our members at the Seniors Discount Club, this research serves as a reminder to be mindful of our dietary choices, especially as we age and our health needs change. It's important to balance the enjoyment of our meals with the nutritional content and potential health implications. If you're concerned about your meat intake and the risk of type two diabetes, consider speaking with a healthcare professional or a dietitian who can provide personalized advice.
We'd love to hear from you, our readers, about how you balance your love for meats with health considerations. Have you made any changes to your diet in light of similar research? Share your experiences and tips in the comments below – your insights could be invaluable to someone else in our community!