There really is no safe amount of processed meat, a major meta-analysis reveals. It found that the equivalent of even a single hot dog a day can harm your health.

The study drew on data from over 60 studies involving millions of participants and found that there was measurable harm linked to modest processed meat-intake.

It's not only processed meat that's dangerous. Processed foods in general and sugary snacks can also hurt your health.

A small shift can tilt the odds in your favor over the long run.

“Habitual consumption of even small amounts of processed meat, sugary drinks, and trans fatty acids is associated with an increased risk of developing type 2 diabetes, heart disease and colorectal cancer,” lead researcher Demewoz Haile of the Institute for Health Metrics and Evaluation in Seattle, said in a media release.

“In our conservative analysis, a daily intake of up to 57 grams — roughly the size of one hot dog — was associated with at least an 11 percent increased risk of type 2 diabetes and a 7 percent increased risk of colorectal cancer compared to no consumption,” he added.

What should we try to eliminate from our meal plans?

  • Processed meats. Salted, cured, smoked, and chemically preserved foods like hot dogs, bacon and deli meats like bologna and salami.
  • Sugar-sweetened drinks. Just one 8-ounce soda daily was tied to an 8 percent higher chance of developing type 2 diabetes and 2 percent increased risk of coronary heart disease.
  • Trans fats. Even small regular exposure to trans fats from pastries or fried snacks carried a 3 percent boost in heart disease risk.

All these conditions are on the rise, so even cutting down on modest amounts matter. For instance, colorectal cancer rates are climbing in younger adults, and type 2 diabetes remains widespread. Small dietary tweaks can make a real impact.

The study used a “burden-of-proof” meta-regression approach, which is conservative, meaning it errs on the side of caution when interpreting data. While the findings are based on observational studies and not controlled trials, they consistently show that even low-level exposure to these processed components — meats, sugary drinks, trans fats — contributes to higher chronic disease risk.

The research team also acknowledged that the food frequency questionnaires, that were the source of the data, rely on memory which can be imperfect. Still, since the association held up across thousands of study participants and different settings, the signal is hard to ignore.

Eliminating certain foods isn't about restriction; it's about empowerment — knowing how your choices affect the health of your body.

If your usual diet often consists of these unhealthy food choices, you might want to consider substitutions. For instance:

  • Instead of hot dogs, reach for turkey, chicken, tofu or veggie dogs.
  • Skip sugary sodas and other beverages and splash some fruit into sparking water, or brew unsweetened iced tea.
  • Watch for trans fats hidden in packaged snacks. Check labels and choose whole-food alternatives.
  • Add colorful vegetables, fresh fruit, legumes, whole grains and nuts to your daily diet.

Don't think of eliminating certain foods as about restriction; it's about empowerment through knowing how your choices affect the health of your body. A small shift here and there can tilt the odds in your favor over the long run.

The study is published in Nature Medicine.