A new study that looked at the dietary habits and health of nearly 2 million people published today in The Lancet Diabetes and Endocrinology found that eating red and processed meat is associated with a higher risk of developing type 2 diabetes. The researchers concluded that people eating as little as 50 grams of processed meat per day (the equivalent of two slices of ham) had a 15 percent higher risk of type 2 diabetes, while people who ate 100 grams of unprocessed red meat per day (the equivalent of a small steak) had a 10 percent higher risk of developing the condition.

And this isn’t the first time scientists have linked red and processed meats with other negative health outcomes.

In the past, studies have shown that eating a lot of these types of meats may lead to other poor health outcomes like high cholesterol, heart disease, and an overall higher risk for heart attack and stroke.

Earlier research has also hinted that higher intakes of red and processed meat are associated with an elevated risk of type 2 diabetes, but the results have been variable and inconclusive up to this point, The Lancet authors note. And it’s an important caveat: We know that the relationship between food and health outcomes can be complicated—to say the least.

So what’s the average health-conscious meat-eater to do with this latest info? And what makes this study different from past research? Before completely foregoing the deli during your next grocery run, read on to learn more about the connection between meat and diabetes risk.

What makes this study different from previous findings?

The new study builds upon previous research and findings connecting meat consumption with type 2 diabetes risk. What makes it unique, though, is the scale: Researchers from the Medical Research Council (MRC) Epidemiology Unit at University of Cambridge used a program called InterConnect that allowed them to analyze participants in 31 studies across 20 countries, including the U.S., Europe, the Middle East, Latin America, and South Asia, per The Lancet.

“Crucially, previously underrepresented populations were included in our research,” Nita Forouhi, MD, an epidemiology professor with the MRC Epidemiology Unit and senior author on the study, tells Well+Good.

What’s more, the researchers looked at unpublished data from 18 of the studies. This approach allowed them to take into account other factors that might contribute to type 2 diabetes risk, like diet quality, physical activity, smoking, alcohol intake, energy intake, and body mass index (BMI), according to Dr. Forouhi.

“Our meta-analysis research used individual data from participants, instead of the existing other research that used published findings only, and so we were able to apply harmonized approaches, which make our results more accurate than previous studies,” says Dr. Forouhi. “Therefore, doing our research in a more comprehensive way has been important to advance the field.”

She was also quoted in the study’s release saying: “Our research provides the most comprehensive evidence to date of an association between eating processed meat and unprocessed red meat and a higher future risk of type 2 diabetes. It supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce type 2 diabetes cases in the population.”

What does this mean for meat-eaters?

These findings may leave you wanting to swear off meat right away, but there’s no need to sound the alarms just yet. The Lancet study points to daily meat consumption (that is, 50 to 100 grams per day) increasing type 2 diabetes risk. That said, “daily intake translates to weekly and then monthly and yearly consumption of food, so regardless of how we analyzed the data, the conclusion applies to the habitual, regular consumption over time,” says Dr. Forouhi.

Ultimately, cutting back on your meat consumption (through smaller portions or swapping meat for other protein-rich alternatives when you can) may help lower your risk. For reference, the American Institute for Cancer Research recommends limiting red meat consumption to no more than three portions per week or about 12 to 18 ounces cooked. For processed meat (like bacon, sausage, or deli meat), it’s recommended to have even less.

And while the study did find that regularly eating 100 grams of poultry (e.g. chicken, turkey, and duck) was associated with an 8 percent higher diabetes risk, this association weakened when tested under different scenarios, while risk associated with processed or red meat persisted. This might mean that poultry, when eaten in moderation, is likely a healthier option.

Keep in mind that even if you significantly reduce your red and processed meat intake, you could still be at risk for type 2 diabetes due to other factors you may be able to control—like physical inactivity—or things you can’t control—like a family history of diabetes or having polycystic ovary syndrome (PCOS), according to Mayo Clinic.

The bottom line 

“Lower intakes [of red and processed meats] are better than higher intakes, and consumers may look at ways to cut their meat intake through different strategies such as smaller meat serving sizes, meat-free days, or swapping meat for other foods that are good protein sources,” says Dr. Forouhi.

And while cutting out meat alone won’t necessarily decrease your type 2 diabetes risk, especially if you’re genetically predisposed or have other risk factors, doing so can still improve your overall health, which in turn can lower your risk of disease.

How to reduce your risk of type 2 diabetes

Reducing the amount of red meat and processed meat you eat every day or week is just one of several things you can do to potentially decrease your overall risk of type 2 diabetes and other diseases.

Some strategies you can implement to regulate your blood glucose levels and reduce diabetes risk including the following, per the Harvard T.H. Chan School of Public Health:

1. 1.
   Eat a balanced diet: Incorporate more whole grains over refined grains, healthy fats, lean poultry, and fish. Try to cut down on sweetened drinks like soda and opt for water, coffee, or tea. And of course, limit saturated fats like those in red and processed meat. “Other protein sources include fish, poultry, eggs, legumes like beans and lentils, nuts, and even whole grains can be good sources, and healthy dairy in moderation, without added sugar,” says Dr. Forouhi.
2. 2.
   Get more exercise: Cardiovascular exercise, like brisk walking, can help your muscles use insulin and absorb glucose. Other exercise, like strength training, can also be beneficial. The Physical Activity Guidelines for Americans recommend adults get at least 150 minutes of cardio per week (that’s 30 minutes most days) and do at least two strength-training sessions that work all the major muscle groups.
3. 3.
   Maintain a healthy weight for your body size: If you have overweight, talk with your doctor about whether losing weight is right for you.
4. 4.
   Quit smoking: Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers. Use these resources to help you quit.
5. 5.
   Limit alcohol: Drinking excess amounts of alcohol could increase diabetes risk.

—reviewed by Jennifer Gilbert, MD, MPH