Based on NIH | Does eating chicken increase the risk of developing type 2 diabetes?

Eating chicken, especially when it is skinless and prepared in a healthy way (grilled, baked, or stewed), is not strongly linked to a higher risk of developing type 2 diabetes in most large prospective studies. In contrast, higher intake of processed meats and red meats shows a clearer, consistent association with increased diabetes risk. ^{[1] [2]}

What the research shows

• Poultry intake and diabetes risk: In a long-term Dutch cohort, higher poultry consumption was not associated with increased type 2 diabetes risk (relative risk about 0.95 comparing highest to lowest intake). ^[1] Another pooled analysis reported a near‑null association for poultry (relative risk ~1.04 per 100 g), suggesting no meaningful increase in risk. ^[2]
• Red and processed meat: The same Dutch study found higher risks with red meat and especially processed meat; processed meat intake had a notably higher association with incident type 2 diabetes. ^[1] Meta-analytic evidence also points to processed meat as showing the strongest association with diabetes risk. ^[2]

Practical dietary guidance

• Health organizations commonly advise choosing lean proteins and favoring fish and skinless poultry as part of a balanced eating plan for blood sugar and heart health. Skinless chicken or turkey are considered healthier choices due to lower saturated fat content compared with many red or processed meats. ^{[3] [4]} Fish, especially oily varieties, is encouraged several times per week for cardiovascular benefits, with skinless poultry also noted as a good option. ^{[5] [6]}

Processed vs. unprocessed matters

• Processed meats (such as bacon, sausages, deli meats) tend to contain higher sodium and additives, and frequent intake is linked with higher risks for metabolic and cardiovascular conditions, which is why they are advised less often. ^{[7] [8]} Choosing fresh, unprocessed poultry and trimming visible fat and skin can reduce saturated fat and sodium exposure. ^{[3] [4]}

Possible mechanisms behind meat-related risk

• For meats that show risk signals (especially processed and red meats), several factors have been proposed: higher saturated fat, heme iron, sodium and nitrite preservatives, and compounds formed with high‑heat cooking (advanced glycation/lipoxidation end products), all of which may contribute to insulin resistance or vascular risk over time. ^{[2] [9]}

How to include chicken wisely

• Choose skinless cuts and prepare them with healthier methods (grilling, baking, stewing) rather than deep‑frying.
• Keep portions moderate and balance plates with fiber‑rich foods (vegetables, legumes, whole grains), which support better blood sugar control.
• Rotate proteins: Include fish a couple of times per week for omega‑3 benefits and use plant proteins (beans, lentils, tofu) regularly.
• Limit processed meats as much as possible due to their stronger association with diabetes risk and cardiovascular concerns. ^{[2] [7]}

Bottom line

Based on current prospective data, eating chicken especially skinless and unprocessed does not appear to meaningfully increase the risk of developing type 2 diabetes, whereas higher intake of red and particularly processed meats is more consistently linked to higher risk. ^{[1] [2]} Selecting lean, minimally processed proteins like skinless poultry and fish, alongside a generally healthy dietary pattern, is a reasonable approach to support long‑term metabolic health. ^{[4] [3] [5]}

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Table: Summary of evidence on meat type and type 2 diabetes risk

• Poultry (unprocessed): No meaningful increase in risk observed in cohort data (near‑null association). ^{[1] [2]}
• Red meat (unprocessed): Modest positive association in several cohorts/meta‑analyses. ^{[1] [2]}
• Processed meat: Stronger and consistent positive association with higher risk. ^{[1] [2]}
• Dietary guidance: Prefer lean proteins (skinless poultry), fish, and limit processed meats. ^{[4] [3] [5]}