Eating even modest amounts of ultra-processed foods may significantly increase the risk of developing serious chronic diseases, according to new research led by the Institute for Health Metrics and Evaluation at the University of Washington.
The study, published in Nature Medicine, highlights links between consumption of processed meat, sugar-sweetened beverages, and trans fatty acids with conditions such as type 2 diabetes, heart disease, and colorectal cancer.
While previous studies have suggested these links, the new analysis provides one of the most comprehensive assessments to date, using Burden of Proof meta-regression methods to evaluate the strength of evidence across numerous large-scale studies.
- Hybrid closed-loop systems associated with improved blood sugar levels
- Sugary drinks may raise type 2 diabetes risk by changing gut bacteria
- Brain function affected by diets high in fat and sugar
The findings suggest that there may be no truly “safe” level of consumption for these foods, as risk increases even with low intake.
Processed meats such as bacon, sausages, and deli meats contain harmful compounds produced through methods like smoking, curing, and chemical preservation.
These compounds, including N-nitroso chemicals and heterocyclic amines, have been associated with cancer development.
Similarly, sugar-sweetened beverages remain the largest source of added sugars in many diets, contributing to weight gain, insulin resistance, and elevated risk of cardiovascular disease.
Artificial trans fats, which were once common in processed foods to improve texture and shelf life, have been firmly linked to inflammation and coronary heart disease.
The study pooled data from dozens of cohort studies involving millions of participants. For example, analysis of processed meat and type 2 diabetes drew on 16 studies covering over 1.1 million people and more than 64,000 cases of diabetes. Similarly, data on colorectal cancer included 18 studies with more than 2.6 million participants.
The results showed that eating just 50 grams of processed meat per day – roughly equivalent to one serving – was linked to a 30% higher risk of developing type 2 diabetes, a 15% increased risk of heart disease, and a 26% higher risk of colorectal cancer compared to no consumption.
- Sugary drinks responsible for millions of heart disease and type 2 diabetes cases
- Blood sugar levels spike more from pasta and pizza in America than in Italy
- Blood sugar levels after glucose consumption linked to increased lifespan
For sugar-sweetened drinks, consuming 250 grams daily (about one standard can) was associated with a 20% higher risk of type 2 diabetes and a 7% increased risk of heart disease.
Even small amounts of industrial trans fats — just 1% of daily energy intake — were tied to an 11% higher risk of heart disease.
The researchers emphasised that the risk rises progressively with intake, and even low habitual consumption could be harmful. The findings support global public health efforts, such as limiting trans fats and taxing sugary drinks, to reduce the burden of diet-related diseases worldwide.
