Processed meat can cause health issues, even in tiny amounts

Our everyday food choices are often guided by taste, tradition, and convenience. However, beneath these choices lie hidden risks that many tend to ignore. There is growing evidence suggesting that even tiny amounts of processed meat, sugary drinks, and trans fats carry health risks.

A team of researchers analyzed over 60 previous studies. They looked at how processed meat, sugar-sweetened beverages, and trans fats impact risks of type 2 diabetes, colorectal cancer, and ischemic heart disease.

“Habitual consumption of even small amounts of processed meat, sugary drinks, and trans fatty acids is linked to increased risk of developing type 2 diabetes, ischemic heart disease and colorectal cancer,” said Dr. Demewoz Haile, the study’s lead author from the University of Washington.

Risks behind daily choices

The analysis revealed alarming trends. Eating just one hot dog a day increased type 2 diabetes risk by 11 percent. It also raised the risk of colorectal cancer by 7 percent.

Consuming a daily 12-ounce soda raised type 2 diabetes risk by 8 percent and ischemic heart disease by 2 percent.

“This current research has shown, yet again and consistent with prior research, that to achieve health gains it is best to avoid or minimize the habitual consumption of each of processed meat, sugar-sweetened beverages (SSBs) and industrially produced trans fatty acids (TFAs),” said Dr. Nita Forouhi of the University of Cambridge.

According to Dr. Forouhi, there is no such thing as a “safe amount” of processed meat consumption.

Strong and consistent health risks

The risks associated with eating processed meats may appear small. However, Dr. Mingyang Song from Harvard T.H. Chan School of Public Health explained why they are concerning.

“When we look at the actual data there, it’s really remarkably consistent and remarkably strong, and even in the lower dose of consumption, we can still see an increased risk of disease,” he said.

The study used a burden-of-proof method. This approach weighs evidence from several studies and considers their quality. Though conservative, the method strengthens the results.

Processed meat risk remains

The study has limitations. For example, the research does not prove direct cause and effect. Dr. Gunter Kuhnle from the University of Reading pointed out that participants had to recall their diets, which can lead to mistakes.

“Utilizing even ‘the most sophisticated techniques does not really solve the problem that the information about diet is rather limited – which is obviously a big problem in nutritional epidemiology in general,” said Dr. Kuhnle.

Why these foods are harmful

Certain foods contribute to inflammation, which plays a role in chronic diseases. Processed meats often contain nitrites. These compounds convert into cancer-causing nitrosamines inside the stomach.

Sugary drinks pose other dangers. They deliver large sugar doses rapidly, leading to weight gain and metabolic problems.

Trans fats worsen cholesterol levels. They lower good cholesterol and raise bad cholesterol, leading to heart disease risks.

Unhealthy diets often accompany other risky behaviors, such as smoking or low physical activity. Social issues like low income or limited healthcare access also raise disease risks.

Cutting processed meat, keeping balance

Though reducing these foods is strongly advisable, moderation is key. Song suggested that cutting back on such items makes sense. Kuhnle agreed and advised maintaining a balanced diet.

That includes reducing sugary drinks, processed meats, and hydrogenated fats, even if trans fats are now less common. “The goal shouldn’t be perfection but rather a healthy and sensible dietary pattern that allows room for enjoyment,” said Dr. Kuhnle.

Good nutrition means not only cutting out unhealthy foods but also eating foods that help your body. Adding fruits, vegetables, whole grains, and other healthy options keeps you strong and well.

“Wider research has shown us that overall dietary patterns that include higher consumption of fruit and vegetables, whole grains, legumes, nuts and fermented dairy products like yogurt are good for health and longevity,” said Dr. Forouhi.

Dr. Kuhnle offered a final reminder. “My general advice: don’t panic,” he said. “Food is not just (a) source of nutrients – it plays a central role in culture, pleasure, family life, and social connection. Reducing it solely to a list of health risks misses the bigger picture.”

The study is published in the journal Nature.

—–

Like what you read? Subscribe to our newsletter for engaging articles, exclusive content, and the latest updates. 

Check us out on EarthSnap, a free app brought to you by Eric Ralls and Earth.com.

—–