- New research has found that eating even small amounts of processed meat may raise the risk of serious diseases, including cancer, type 2 diabetes, and heart disease.
- The study also links sugar-sweetened drinks and trans fats to higher health risks, reinforcing calls to reduce their consumption.
- Researchers explained that while the findings show strong and consistent associations, the focus should be on balanced, realistic eating habits rather than strict elimination.
In a new burden of proof study published in
After completing their analysis, the researchers concluded that regularly consuming even small amounts of processed meat, sugary drinks, and trans fatty acids is linked to a higher risk of developing type 2 diabetes, ischemic heart disease, and colorectal cancer.
The data showed that people who ate just one hot dog per day had an 11% greater risk of type 2 diabetes and a 7% higher risk of colorectal cancer compared to those who did not eat processed meat.
In addition, drinking about a 12-ounce soda daily was linked to an 8% increased risk of type 2 diabetes and a 2% higher risk of ischemic heart disease.
This study supports previous findings that suggest that eating red meat and sugar may contribute to colorectal cancer among young people.
Based on the findings, experts continue to recommend that it is best to avoid or minimise the regular consumption of processed meat, sugar-sweetened beverages, and industrially produced trans fats in order to improve Health outcomes.
The risk was found to rise with higher levels of intake, and for processed meats, the data indicated there is no safe level of consumption.
First author Demewoz Haile, PhD, a research scientist at the Institute for Health Metrics and Evaluation in Seattle, explained the key findings to Medical News Today.
Haile told us that:
“Habitual consumption of even small amounts of processed meat, sugary drinks, and trans fatty acids is associated with an increased risk of developing type 2 diabetes, ischemic heart disease, and colorectal cancer. Processed meats include items such as bacon, sausage, and ham, which typically involve preservatives like salting, curing, or smoking. In our conservative analysis, a daily intake of up to 57 grams—roughly the size of one hot dog—was associated with at least an 11% increased risk of type 2 diabetes and a 7% increased risk of colorectal cancer compared to no consumption.”
“Similarly, consuming sugary drinks, such as sodas, was linked to adverse Health outcomes,” he added.
Haile kept emphasizing that his and his colleagues’ study provided a “conservative analysis” of the health risks associated with processed meat consumption.
Even so, he said, the “analysis showed that commonly observed levels of sugary drink consumption, a daily intake of up to 390 grams (equivalent to 12 ounces), were associated with at least an 8% increased risk of type 2 diabetes and a 2% increased risk of ischemic heart disease.”
“Industrially produced trans fatty acids were also shown to increase health risks. In this analysis, we focused on trans fats commonly found in processed foods and baked goods such as doughnuts, cookies, pastries, fried foods, and chips.”
Demewoz Haile, PhD
Regular consumption of these foods, even in small amounts, was associated with at least a 3% increased risk of ischemic heart disease.
Individuals who habitually consume these foods should be aware of the increased risk of developing chronic diseases linked to their intake, even in moderate quantities.
It is important to note, however, that the studies included in the analysis were observational, meaning they can only show an association between diet and disease risk rather than directly prove cause and effect.
In addition, the findings relied on participants’ self-reported eating habits, which can introduce inaccuracies due to memory errors or misreporting.
Even with advanced analytical methods, the researchers highlighted that diet data remains limited, which is a common challenge in nutritional research.
Two nutrition experts, not involved in the study, also spoke to MNT about its findings.
Haley Bishoff, RDN, LD, a registered dietitian at Rutsu Nutrition, said that “one of the most notable takeaways was the relative risk between developing type 2 diabetes and colorectal cancer with such small serving sizes of processed meat, indicating that no real amount of processed meat is considered safe.”
“The equivalent of one hot dog (50 g) per day showed an increased risk of developing type 2 diabetes by 30%, and a 26% increased risk of colorectal cancer. A 50 g [gram] serving is roughly 1.8 oz [ounces] of meat, which many Americans consume much more on a daily basis,” Bishoff explained.
Destini Moody, RD, CSSD, LD, registered dietitian at Top Nutrition Coaching, agreed, telling MNT that she “would strongly caution against patients and the public taking away that the risk of chronic disease is small when consuming these foods.”
“It’s been well-established by prominent entities such as the American Heart Association and WHO [World Health Organization] that trans fats, processed meats, and refined sugars increase risk of chronic disease across the board,” Moody added.
“This isn’t just because they lead to chronic inflammation, but these foods typically offer little nutrition in terms of micronutrients and antioxidants. Thus, filling one’s diet with them displaces foods that promote a longer life and better health, such as whole grains, fruits and vegetables, and unsaturated fatty acids. I urge the public to focus on these foods while only occasionally indulging in the aforementioned products that can cause harm in excess and provide very little benefits to human health.”
– Destini Moody, RD, CSSD, LD
Speaking of ways in which people can make their diets healthier, Bishoff said “there are always healthier options that taste great, so don’t be afraid to try new products and recipes.”
She advised that:
“Instead of eliminating foods from your diet, the best approach is to find Healthy swaps. For example, many ultra-processed peanut butters and tortillas contain partially hydrogenated oils, which are considered a type of trans fat. Trans fats have been shown to increase the risk of heart disease.”
Bishoff recommended switch to a natural peanut butter or whole-food based tortillas, for instance, that do not contain hydrogenated oils.
Or, “if you enjoy soda, there are many healthier soda alternatives that contain less than 3–5 g of added sugar and still provide a refreshing and crisp taste without sacrificing your health,” she explained.
“[Instead] grilling hot dogs and other processed meats this summer, make vegetable kabobs with a lean or plant-based protein, like tofu,” Bishoff suggested.
Haile also noted that “while dietary choices are personal and often influenced by individual and environmental factors, the implications of our findings suggest that people should aim to minimize their consumption of these foods as much as practicable.”
“Our findings align with widely recognized recommendations, including those made by the WHO and CDC [Centers for Disease Control and Prevention]: Avoid or reduce the consumption of processed meats, sugary drinks, and artificial trans fats to the lowest possible level,” the researcher emphasized.
