Eating a lot of high fat foods, especially processed meats, may raise your risk for type 2 diabetes. On the other hand, healthy eating can help protect you against developing this disease.

Researchers at the Harvard School of Public Health found men who ate processed meats five times or more a week were about 1.5 times more likely to develop type 2 diabetes than men who ate processed meats less than once a month.

The eating habits of more than 42,000 men ages 40 to 75 were studied over a 12-year period. Researchers found the more frequently the men ate processed meats such as bologna, ham, sausage, hot dogs or bacon, the higher their risk for getting type 2 diabetes. Other studies showed that this applies to both men and women. Eating diets high in other fats, especially saturated or animal fats, also raises your chances of getting diabetes.

So, what can you do to help avoid getting diabetes? What can you eat? The American Diabetes Association recommends that you:

• Choose lean cuts of meats. Look for beef and pork cuts that end in "loin" such as pork loin and sirloin.
• Avoid processed meats such as bologna, ham, sausage, hot dogs and bacon.
• Remove the skin from chicken and turkey
• Use liquid oils for cooking instead of solid fats.
• Eat plenty of fruits and vegetables.
• Watch your portion sizes.

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External Sources Van Dam RM, Willett WC, Rimm EB, Stampfer MJ, Hu FB. Dietary fat and meat intake in relation to risk of type 2 diabetes in men. Diabetes Care. 2002;25:417-424. Accessed November 04, 2008 American Diabetes Association. Making healthy food choices. Accessed November 04, 2008

This article was reviewed and updated 08-01-2009.