Processed meats may seriously raise diabetes risk, according to a major new study that’s turning heads. If you’re someone who regularly eats hot dogs or drinks sugary beverages, it might be time to reconsider your routine.
Researchers from the University of Washington reviewed more than 60 studies and uncovered a concerning link between popular processed foods and the risk of developing serious chronic illnesses, especially type 2 diabetes.
Type 2 diabetes is the most common form of the disease, and in the United States, about one in ten people lives with some form of diabetes. The condition can lead to complications like nerve damage, kidney failure, heart disease, strokes, vision loss, and even amputations.
While genetics may play a part, lifestyle choices like diet, exercise, and weight management are known to be key risk factors.
The new study reviewed past research on processed meats, sugary drinks, and industrial trans fats. These foods and drinks are found in many American households and restaurants.
The analysis revealed that even moderate, regular consumption of these items could lead to a higher risk of health problems. Most notably, people who consumed just one processed meat item a day, such as a hot dog, had an 11 percent higher risk of developing type 2 diabetes.
The risk of colorectal cancer also rose by 7 percent.
The study found that consuming 50 grams of processed meat per day, which equals about one hot dog, increased the chances of type 2 diabetes by 30 percent. It also increased the risk of colorectal cancer by 26 percent.
These are not small numbers. The researchers stressed that there doesn’t seem to be a safe level of processed meat when it comes to these risks.
According to the lead researcher, Dr. Demewoz Haile, “The monotonic increases in health risk with increased consumption of processed meat suggest that there is not a ‘safe‘ amount of processed meat consumption with respect to diabetes or colorectal cancer risk.”
It’s not just meat. The study also took a hard look at sugar-sweetened beverages like soda. Drinking just one can of soda, which is about 12 ounces, every day increases the risk of type 2 diabetes by 8 percent.
It also raised the risk of ischemic heart disease by 2 percent.
As with processed meat, the more frequently someone drank sugary drinks, the greater their risk became.
Because of this, researchers recommended that public health efforts should focus on helping people reduce or remove these drinks from their daily diets.
A separate study from the University of Michigan painted an even darker picture. It is estimated that a single can of soda could cut about 12 minutes off a person’s life. Eating a beef hot dog could cost as much as 36 minutes.
These findings aren’t meant to scare people into changing everything overnight, but they do show the long-term impact small daily habits might have.
Dr. Nita Forouhi from the University of Cambridge echoed what many other experts have been saying. She stated that avoiding or cutting down on processed meat, sugary beverages, and industrial trans fats is the best route to protect long-term health.
Her view aligns with past research and makes it clear that these foods are not just unhealthy in large amounts; even small daily portions might have lasting effects.
Not all experts want people to feel afraid or overly restricted. Dr. Gunter Kuhnle from the University of Reading said that perfection isn’t the goal.
“The goal shouldn’t be perfection but rather a healthy and sensible dietary pattern that allows room for enjoyment,” he said.
He also reminded readers not to reduce food to just lists of nutrients and risks. Food is also about culture, pleasure, and connection. Finding a balance is key.
The takeaway is simple but powerful: small habits repeated every day add up. Eating one hot dog or drinking one soda might not seem like a big deal, but over time, they can increase the risk of serious illnesses.
Processed meats and sugary drinks are everywhere. But now we know just how much of an effect they can have. The good news is that with awareness comes choice. You can cut back without cutting everything out.
Making mindful swaps, like replacing sugary drinks with water or choosing unprocessed meats, can help lower the risks without making food feel like punishment.
Your long-term health is built on everyday decisions. So, the next time you reach for that hot dog or can of soda, you might want to pause and think about whether it’s worth it.
