It is well established that processed meat is not particularly beneficial for our health, having been associated with conditions such as dementia, diabetes, and cancer. However, what constitutes a 'safe' level of consumption? Recent research indicates that no such level exists, Researchers in the United States conducted a review of over 70 prior studies, which collectively involved several million participants, to analyze the connections between ultra-processed foods and three significant health concerns: type 2 diabetes, ischemic heart disease, and colorectal cancer.
The study examined the associations of processed meat, sugar-sweetened beverages, and trans fatty acids, revealing that processed meat yielded the most concerning results, even when consumed in minimal quantities.
Processed meat refers to meat that has undergone chemical preservation, salting, curing, fermentation, or smoking to enhance flavor or prolong shelf life. Examples include bacon, ham, hot dogs, sausages, corned beef, salami, canned meat, and jerky."The consistent rise in health risks associated with higher intake of processed meat indicates that there is no 'safe' level of processed meat consumption concerning the risks of diabetes or colorectal cancer," the research team from the University of Washington in Seattle states in their published study.
It is crucial to contextualize the research findings. The correlations identified are relatively weak, and they do not establish a direct cause-and-effect relationship. Furthermore, the studies analyzed were based on self-reported dietary habits, which may not be entirely reliable.
Nevertheless, the study also possesses several strengths it employs a Burden of Proof methodology, which is more cautious in evaluating health impacts. The findings are generally considered minimum values, suggesting that they likely underestimate the actual health risks."Regular intake of even minimal quantities of processed meats, sugary beverages, and trans fatty acids is associated with a heightened risk of developing type 2 diabetes, ischemic heart disease, and colorectal cancer," stated Demewoz Haile, a nutrition biologist at the University of Washington, during an interview with CNN.
For instance, consuming the equivalent of one hot dog daily was linked to at least an 11 percent increased risk of type 2 diabetes and at least a 7 percent increased risk of colorectal cancer, in comparison to individuals who do not consume processed meats at all.
Regarding beverages, an additional can of sugar-sweetened soda per day was correlated with an 8 percent higher risk of type 2 diabetes and a 2 percent higher risk of ischemic heart disease, relative to those who do not consume sugary drinks, In terms of trans fatty acids, even a small daily intake was associated with a 3 percent rise in the risk of ischemic heart disease, compared to no intake whatsoever.
"This data is crucial for public health officials and policymakers who are tasked with creating dietary guidelines and potential initiatives aimed at decreasing the consumption of these processed foods," the researchers noted, Although the study has its limitations, its extensive scale and cautious methodology warrant attention.
This is further supported by a commentary in the same journal, which acknowledges the role of ultra-processed foods in enhancing food accessibility and shelf life, especially in regions with limited access to fresh produce, The research team's conclusion is that minimizing the intake of ultra-processed foods as much as possible is the most beneficial choice for our health.