A hot dog here, a slice of bacon there — it all adds up. According to new research published in Nature Medicine, there’s now compelling evidence that no amount of processed meat is truly safe to eat. Nutrition experts warn that even small servings can raise your risk of major diseases, including type 2 diabetes, colorectal cancer, and heart disease.
The study, led by Dr. Demewoz Haile at the Institute for Health Metrics and Evaluation, analyzed data from more than 60 previous studies. It found that eating just one hot dog daily bumps up your risk of type 2 diabetes by 11% and colorectal cancer by 7% compared to those who skip processed meats altogether.
Processed meats like bacon and sausages can fuel inflammation and often contain nitrites, which can form cancer-causing compounds in the stomach. Sugary drinks deliver a quick hit of empty calories, while trans fats lower good cholesterol and clog arteries with the bad kind.
The risks don’t stop there. Sugar-sweetened drinks and trans fats also raise red flags. A daily 12-ounce soda is linked to an 8% higher risk of type 2 diabetes and a 2% higher risk of heart disease.
While the study doesn’t prove these foods directly cause disease, the pattern is hard to ignore. Experts say lifestyle factors like smoking, inactivity, and stress also play a role, but cutting back on processed meat, sodas, and trans fats is a smart step.