Two Slices of Ham a Day Can Raise Type 2 Diabetes Risk by 15%, Research Suggests

Recent research has uncovered a concerning link between the consumption of processed meats, like ham, and an increased risk of developing type 2 diabetes. According to a study published in a leading health journal, consuming just two slices of ham daily could raise the risk of type 2 diabetes by as much as 15%.

The Study

The study analyzed dietary habits and health outcomes of over 100,000 adults across various countries, monitoring their intake of processed meats, including ham, bacon, sausages, and deli meats. Researchers found that even moderate consumption of these foods was associated with a significant increase in the likelihood of developing type 2 diabetes.

Processed meats are often high in saturated fats, sodium, and preservatives like nitrates, all of which have been linked to adverse health outcomes. The study's findings suggest that these factors might play a role in the onset of insulin resistance, a key precursor to type 2 diabetes.

The researchers found habitually eating 50g of processed meat a day – equivalent to two slices of ham – was linked to a 15% higher risk of type 2 diabetes. Photograph: Graham Turner/The Guardian

Why Ham?

Ham, a staple in many diets, particularly in Western countries, is often considered a convenient and tasty option for meals. However, the processing involved in making ham—curing, smoking, or adding preservatives—may introduce harmful compounds into the body. These compounds can trigger inflammatory responses or interfere with insulin's ability to regulate blood sugar levels effectively.

 Implications for Public Health

These findings highlight the need for increased awareness of dietary choices and their long-term health implications. While occasional consumption of processed meats might not pose a significant risk, regular intake, as seen with the daily consumption of two slices of ham, can have cumulative effects over time.

Public health experts recommend reducing the intake of processed meats and opting for healthier protein sources, such as lean meats, poultry, fish, legumes, and plant-based alternatives. These alternatives not only lower the risk of type 2 diabetes but also contribute to overall better health.


The study serves as a stark reminder that our dietary choices have a profound impact on our health. With type 2 diabetes rates on the rise globally, understanding and mitigating risk factors like processed meat consumption is crucial. By making informed dietary choices, individuals can significantly reduce their risk of developing this chronic condition and improve their overall well-being.