- Daily intake of processed meats or sugary drinks may raise risk for diabetes, heart disease and cancer.
- Eating 50 grams of processed meat daily may raise type 2 diabetes risk by 30%.
- New findings in Nature Medicine stress that small dietary changes can significantly reduce chronic disease risk.
We’ve all heard that processed meats, sugary drinks and trans fats aren’t great for our health, but just how bad are they? While past studies have linked these foods to diabetes and other chronic conditions, such as heart disease and cancer, we haven’t had a strong understanding of the dose-response relationship, i.e., to what level our body reacts to how much or how little of a given food we consume.
To gain a better understanding, researchers delved deeper into the data, examining the impact of processed meats, sugary beverages, and trans fats on our health. Using cutting-edge methods to account for differences across studies, researchers uncovered more detailed evidence linking these foods to serious health risks. These findings were recently published in Nature Medicine.
How Was This Study Conducted?
In this study, researchers reviewed and analyzed data to explore the connections between foods like processed meats, sugary drinks and trans fats, and specific health outcomes. They looked at how processed meats are linked to type 2 diabetes, heart disease, and colorectal cancer; how sugary drinks are tied to type 2 diabetes and heart disease; and how trans fats are associated with heart disease.
What Did The Study Find?
The researchers identified the following associations between specific foods and health outcomes.
Processed Meats
The researchers found a link between eating processed meat and a higher risk of developing type 2 diabetes. The risk increased steadily with increasing consumption of processed meat, but the most significant jump in risk occurred at lower levels of intake.
What does that mean? Eating 50 grams of processed meat daily (about two to three breakfast sausages) was associated with a 30% higher risk of type 2 diabetes compared to eating no processed meat at all.
To provide a more cautious estimate, the researchers used a method known as the Burden of Proof risk function. This showed that eating processed meat in typical amounts (ranging from about 0.6 to 57 grams per day) was linked to at least an 11% higher risk of type 2 diabetes compared to eating none. While this estimate is conservative, it still underscores a connection between processed meat consumption and the risk of diabetes.
When it comes to other chronic conditions, researchers found that the risk of heart disease increased slightly with processed meat consumption, but the overall association was small. When it comes to colorectal cancer risk, researchers found that the risk rises as processed meat consumption goes up. For example, eating 50 grams of processed meat daily (about two to three breakfast sausages) was associated with a 26% higher risk of developing colorectal cancer compared to eating none.
Sugary Beverages
Researchers analyzed studies including more than 560,000 participants. They found that drinking about 8 ounces of sugary drinks daily was associated with a 20% higher risk of type 2 diabetes compared to not drinking any at all.
The analysis also showed that drinking more sugary beverages is linked to a steady increase in the risk of heart disease. The results revealed that drinking about 8 ounces of sugary drinks daily was associated with a 7% higher risk of heart disease compared to not drinking any at all.
Trans Fats
The analysis did not look at the association between consuming trans fats in the diet and diabetes risk. When it comes to trans fats, researchers assessed their connection to the risk of heart disease, finding that consuming 1% of daily calories from trans fats was associated with an 11% higher risk of heart disease compared to consuming none.
Study Limitations
The review is primarily based on observational studies, which have a significant limitation in determining cause and effect. Observational studies only show associations.
While researchers adjusted for factors like age, weight, and physical activity, there may still be unmeasured factors that could influence the results. Additionally, most studies relied on food frequency questionnaires to measure what people ate, but these self-reports can be prone to errors, as participants may forget or misreport their food intake.
How Does This Apply to Real Life?
This study offers valuable insights into the impact of everyday dietary choices on long-term health. While we’ve all heard that processed meats, sugary drinks, and trans fats aren’t the healthiest options, this research highlights the risks in a way that’s easier to understand. For example, it shows that even moderate consumption of these foods, like a daily serving of processed meat or a sugary drink, is linked to an increased risk of serious conditions like type 2 diabetes. These findings emphasize the importance of making mindful food choices, such as reducing consumption of processed meats and sugary drinks, to lower the risk of chronic diseases.
Our Expert Take
This study, published in Nature Medicine, sheds light on the real health risks associated with processed meats, sugary drinks, and trans fats. The key takeaway is that small, mindful changes in your diet can make a big difference. Reducing your intake of processed meats and cutting back on sugary drinks can help lower your risk of diabetes and other health conditions like heart disease and colorectal cancer.
While the risks may seem modest on an individual level, they accumulate over time and across populations, making these findings important not only for personal health but also for public health initiatives. This study serves as a reminder that even small steps toward healthier eating can lead to meaningful improvements in overall well-being.