Researchers have identified health risks associated with consuming small amounts of processed food. The study, published in Nature Medicine and led by Demewoz Haile, PhD, analysed over 60 studies from around the world. The research found links between processed meats, sugary drinks, and trans fats and several chronic illnesses.
Researchers link modest intake to chronic disease
Demewoz Haile, PhD, said the study showed a connection between regular intake of certain processed foods and chronic conditions. “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, ischaemic heart disease, and colorectal cancer.” The analysis used conservative estimates to avoid overstating findings.
One hot dog a day raises diabetes risk by 11%
The study found that even limited intake of processed food could significantly affect health outcomes. A daily serving of 57 grams of processed meat—roughly one hot dog—was associated with an 11% increased risk of type 2 diabetes and a 7% increased risk of colorectal cancer. Similarly, consuming a 12-ounce soda each day was linked to an 8% increased risk of type 2 diabetes and a 2% higher risk of ischaemic heart disease.
“Processed meats include items such as bacon, sausage, and ham, which typically involve preservatives like salting, curing, or smoking,” Haile explained. “Our 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 ischaemic heart disease.”
Experts differ on severity of processed meat risk
Some experts say the health risks linked to processed meat may be greater than the study suggests. Haley Bishoff, RDN, LD, said, “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.”
She added, “The equivalent of one hot dog… showed an increased risk of developing type 2 diabetes by 30%, and a 26% increased risk of colorectal cancer.”
Healthier alternatives offered as a practical approach
Bishoff recommends food swaps as a more manageable way to improve dietary habits. “Instead of eliminating foods from your diet, the best approach is to find healthy swaps,” she said. She suggests alternatives such as grilled vegetable kebabs or tofu instead of processed meats, and natural peanut butter over ultra-processed spreads.
“There are always healthier options that taste great, so don’t be afraid to try new products and recipes,” she added.
Minimising intake remains consistent with global guidelines
Demewoz Haile stated that individuals should take steps to lower their intake of certain processed foods. “The implications of our findings suggest that people should aim to minimise their consumption of these foods as much as practicable,” he said. “Our findings align with widely recognised recommendations… Avoid or reduce the consumption of processed meats, sugary drinks, and artificial trans fats to the lowest possible level.”
The findings support established dietary guidance, even if based on observational data.