Eating processed meats and sugary drinks—even in small amounts—can still increase your risk of serious diseases like type 2 diabetes and colorectal cancer, according to a recent study highlighted by CNN. Published in Nature Medicine, the research analyzed over 60 previous studies focusing on processed meats, sugary beverages, and trans fats, and their links to chronic illnesses including type 2 diabetes, colorectal cancer, and coronary heart disease.
The findings revealed that eating just one hot dog a day raised the risk of developing type 2 diabetes by 11% and colorectal cancer by 7%, compared to those who didn’t eat hot dogs. Similarly, drinking a single 12-ounce can of soda daily was associated with an 8% increased risk of type 2 diabetes and a 2% higher risk of coronary heart disease.
While these percentage increases might seem modest at first glance, Mingyang Song, an associate professor at Harvard T.H. Chan School of Public Health, pointed out that the data show a strong link between even small amounts of these foods and increased disease risk. However, it’s important to note that the study is observational, meaning it shows correlations but cannot prove that these foods directly cause disease.
Why the risk? Song explained that sugary drinks and processed meats like sausages, bacon, and burger patties trigger inflammation in the body, which is connected to many chronic conditions. Gunter Kuhnle, a professor of nutrition and food science at the University of Reading, added that preservatives like nitrites in processed meats can convert into carcinogenic compounds in the stomach. Sugary drinks deliver rapid sugar surges that not only contribute to weight gain but also disrupt metabolism, raising the chance of heart disease and diabetes. Trans fats were also linked to decreased “good” cholesterol and increased “bad” cholesterol, promoting artery plaque buildup and cardiovascular disease.
Despite these warnings, Kuhnle advised the public not to panic but to focus on building balanced and sustainable eating habits that still allow room to enjoy food. Nita Forouhi, director of nutritional epidemiology at the University of Cambridge, emphasized that good nutrition is not just about what to avoid, but also about what to include: plenty of fruits and vegetables, whole grains, legumes, nuts, and fermented dairy products like yogurt can all support better health.
In summary, even small indulgences in processed meats and sugary drinks carry risks, but a well-rounded diet rich in wholesome foods is key to staying healthy.
