A meat section in a Montreal store, seen in 2020. Studies show that eating just 50 grams of processed meat each day can raise the risk of getting colorectal cancer by 26 percent. The Canadian Press
A large new study shows even small daily servings of processed meat may increase the risk of serious diseases like colorectal cancer, Type 2 diabetes, and heart disease. Scientists reviewed dozens of studies better to understand the effects of processed meat on health, and the findings are worrying.
What Counts as Processed Meat?
Processed meats include red meat and poultry that are preserved by smoking, salting, curing, or adding chemicals. Examples are ham, bacon, sausages, salami, deli slices, hot dogs, and beef jerky. Some packaged burgers also fall into this group if they contain added preservatives.
What the Study Found
Researchers examined past studies with millions of participants. In one part, they studied data from over 2.6 million people to look at the link between processed meat and colorectal cancer. Eating just 50 grams daily—about four slices of bacon or two-thirds of a large hot dog—raised the cancer risk by 26%.
In another review involving over a million people, daily intake of 50 grams of processed meat raised the risk of developing Type 2 diabetes by 30%.
The study also looked at how smaller amounts, even as low as 0.6 grams per day, could still cause harm. The risks grew with higher intake, but even light consumption showed increased danger. The researchers found no “safe” level when it comes to cancer and diabetes.
There was also a link between processed meat and heart disease, but the result wasn’t strong enough to confirm a definite risk in that case.
Why Processed Meats Are Harmful
Processed meats contain high levels of salt and saturated fats. They also have harmful chemicals that can form during cooking, such as heterocyclic amines and polycyclic aromatic hydrocarbons, both linked to cancer in lab studies.
Another chemical, heme iron, found in red meat, may help form dangerous compounds called N-nitroso compounds, which are known to damage the colon. Additives like nitrates used in meat preservation also lead to these compounds forming in the body.
Sugary Drinks Also Add to Risk
The same study looked at sugar-sweetened drinks like soda, iced tea, energy drinks, and sweet coffee beverages. Drinking just one 250 ml glass a day raised diabetes risk by 20% and heart disease risk by 7%.
Sugary drinks cause harmful fat to build up around organs and increase inflammation in the body. This can lead to long-term health problems.
Study Limitations
Researchers used older studies where people reported what they ate. This can cause errors in results. Also, the studies were observational, meaning they noticed patterns but did not prove that one thing caused the other.
Still, the results matched earlier research and gave strong warnings about processed meat and sugary drinks.
What You Can Do
You don’t need to cut out all your favorite foods overnight. But experts suggest limiting processed meats and sugary drinks as much as possible. Instead, eat more fruits, vegetables, nuts, whole grains, and beans. A healthy diet can include the occasional hot dog, but balance is key.
