L
ong before modern life became fast and fragmented, the way we ate was deeply connected to our environment. We hunted, gathered, cooked from scratch, and shared meals with others. The food was simple. It came from the land, not a factory. Our eating habits were shaped by the seasons, what was available, and what nourished our bodies.
Fast-forward to today: supermarkets brim with packaged meats, convenience foods, and fast meals we can eat in the car. Our plates have changed—and so has our health.
A powerful new global study has just reminded us of what those changes might mean, especially regarding the rise in type 2 diabetes.
A Global Look at Meat and Diabetes
n a study published in The Lancet Diabetes & Endocrinology, scientists followed nearly 2 million people from 31 populations across 20 countries. They wanted to explore a question many of us have probably wondered: Does eating meat increase the risk of type 2 diabetes?
And the answer? Yes — particularly when it comes to processed and red meats.
- Eating 100g of red meat a day (about the size of a small steak) was linked to a 10% higher risk of developing type 2 diabetes.
- Just 50g of processed meat a day —two slices of bacon or one sausage — was linked to a 15% higher risk.
- Even poultry, though considered a healthier choice, showed a mild increase in risk when eaten in more significant amounts.
Data shows hope: replacing processed meat with unprocessed red meat or poultry reduced the risk. That tells us how we eat meat and what kind matters.
Why Would Meat Affect Blood Sugar?
It’s not about demonizing food but understanding what’s happening beneath the surface.
Researchers believe that several things may be at play:
- Processed meats are often high in preservatives and nitrates, which may affect how our bodies process insulin.
- Cooking meat at high temperatures — like grilling or frying — creates compounds that can lead to inflammation.
- Iron overload and specific animal proteins may also contribute to blood sugar imbalances.
Over time, these minor stressors build up. They don’t cause problems overnight. But slowly, silently, they increase the risk of developing type 2 diabetes.
Returning to the Wisdom of Simpler Eating
So, what can we do with this information?
We don’t need to become vegetarians overnight. This isn’t about fear — it’s about balance.
What if we:
- Choose plant-based meals a few times a week.
- Swapped out cold cuts and sausages for home-cooked meals with legumes, fish, or grilled vegetables?
- Used meat more as a side note than the centerpiece of every plate?
These changes are a return to something older and wiser — the eating that nourishes rather than overstimulates.
A Bigger Picture
This study matters not only because of its size but also because of what it reflects: a growing understanding that everyday habits shape our health—not extreme diets, guilt, or restriction, but steady, intentional choices.
With type 2 diabetes expected to affect 1 billion people by 2050, this isn’t just about individuals. It’s about families. Communities. Systems.
So maybe it’s lentil stew tonight, a fresh salad with grilled vegetables, or choosing to pause before grabbing another processed snack—not because you have to, but because you want to.
You want to feel good. To stay strong. To live well.
And maybe that begins with the next bite.
Reference
InterConnect Federated Meta-Analysis: Meat Consumption and Type 2 Diabetes Risk. The Lancet Diabetes & Endocrinology, January 2025.
🔗 Read the full study