New Delhi: Eating ultra-processed foods, even in small amounts, may significantly increase the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers, a new study has found.
Researchers from the Institute for Health Metrics and Evaluation at the University of Washington have shown that even low levels of regular consumption of processed meats, sugar-sweetened beverages (SSBs), and trans fatty acids (TFAs) can harm health. The study, published in the journal Nature Medicine, systematically analyzed how different levels of intake affect disease risk.
For example, consuming just 0.6 to 57 grams of processed meat per day was linked to at least an 11% higher risk of developing type 2 diabetes. Similarly, eating between 0.78 and 55 grams daily increased the risk of colorectal cancer by 7%, while a daily intake of 50 grams raised the risk of ischemic heart disease (IHD) by 15%.
Sugar-sweetened beverages were also linked to health problems. Drinking between 1.5 and 390 grams per day raised the risk of type 2 diabetes by 8%, while 0 to 365 grams daily was associated with a 2% higher risk of IHD.
What’s striking is that the greatest risk increases were observed at low daily intake levels—often equivalent to just one serving or less. This challenges the assumption that moderate consumption is safe.
The researchers emphasized the importance of updating dietary guidelines to reflect these findings and called for a more precise health assessment framework for ultra-processed foods. They also noted that harmful substances found in processed meats—such as N-nitroso compounds, polycyclic aromatic hydrocarbons, and heterocyclic amines—may contribute to cancer development.
Global data from 2021 shows that diets high in processed meat were linked to nearly 300,000 deaths, and those rich in sugary drinks and trans fats contributed to millions of years lost to disability.
The study reinforces the growing evidence that even small, regular consumption of ultra-processed foods can have serious long-term health effects.