Cambridge study links processed meats to diabetes risk
A sandwich is often the go-to option when you're out of ideas for a quick breakfast and the morning rush doesn't allow for extended contemplation. The standard ingredients are bread, butter, ham, cheese, and occasionally a vegetable. However, this seemingly simple meal can harm your health in the long run.
Sandwiches can be made quickly, satisfying a growling stomach, and packing them to go isn't much of a problem. However, what matters is what you put inside. Although deli meats might seem appetising, excessive consumption isn't beneficial for health. Research conducted by scientists from a British university confirms this.
Limit processed meat
Research conducted at the University of Cambridge showed that regular consumption of about 50 grams of processed meat daily can increase the risk of developing type 2 diabetes. This is the equivalent of two slices, typically one ham sandwich prepared for school or work.
The study included not only deli meats but all processed meats. Processed meat is defined as products preserved by smoking, drying, salting, or adding preservatives. Examples include ham, bacon, sausages, and hot dogs.
The extensive research included 1.97 million adults from 20 countries, including Europe, the Americas, the Eastern Mediterranean region, Southeast Asia, and the Western Pacific. This large number of participants makes the study results more representative of the adult population. This means the conclusions can be generalised on a larger scale, and everyone should take the reduction of processed meats to heart.
According to research published in The Lancet, Diabetes & Endocrinology, daily consumption of a 50-gram portion of processed meat increases the risk of type 2 diabetes by 15 per cent over 10 years. For 100 grams of unprocessed red meat, this risk increases by 10 per cent.
What to replace deli meats with?
Instead of putting slices of processed ham in a sandwich again, opt for other ingredients. Cooked and mashed or blended lentils, chickpeas, or beans make delicious spreads for bread. You can add your favourite herbs and spices to them. Try a tuna spread or prepare homemade hummus or mackerel spread. These simple additions also taste amazing.
You can also choose sautéed tofu or tempeh, eggs, cheeses, cottage cheese, and vegetables. These will not only replace deli meats but also introduce more vitamins into your daily diet.
