Even modest daily consumption of ultra-processed foods increases risk of type 2 diabetes, heart disease, and colorectal cancer. Digest
Ultra-processed foods—such as processed meats, sugar-sweetened beverages, and trans fats—are widely consumed and often high in calories, added sugars, unhealthy fats, and salt. These foods have been consistently linked to chronic conditions like heart disease, type 2 diabetes, and colorectal cancer. A recent study found that consuming even modest amounts of processed meat—just over half an ounce per day—was associated with an 11% higher risk of type 2 diabetes and a 7% higher risk of colorectal cancer.
Researchers conducted an analysis using "burden of proof" methods—a statistical framework that evaluates the strength and consistency of evidence across many studies while modeling dose-response relationships. They examined the effects of processed meat, sugar-sweetened beverages, and trans fatty acids on three common chronic diseases: type 2 diabetes, ischemic heart disease, and colorectal cancer.
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They found that processed meat consumption was associated with higher risks of type 2 diabetes and colorectal cancer, even at relatively low levels. Sugar-sweetened beverages were linked to an 8% increased risk of type 2 diabetes and a 2% higher risk of ischemic heart disease. Trans fat intake increased the risk of ischemic heart disease by at least 3%. Although these effect sizes were small, the risk gradually rose with higher intake levels, with the greatest increases in risk occurring at amounts equivalent to just one serving or less daily.
These findings suggest that even small daily amounts of ultra-processed foods raise the risk of serious chronic conditions. While the associations were rated as relatively weak due to small effect sizes and inconsistent evidence across studies, the widespread consumption of these foods and the high burden of related diseases support continued public health recommendations to limit their intake. Learn more about the harms of ultra-processed foods and their additives in Aliquot #111: Why ultra-processed foods and their additives are harmful.