We look forward to it all winter long —warm summer evenings, time spent outdoors with family and friends, grilling and chatting with a cold, fizzy drink in hand. It’s a Canadian rite of passage. But a new study published July 2025 in Nature Medicine makes it clear: the consumption of even one hot dog or soda pop carries health risks.
Much like alcohol, scientists have long been telling us that processed meats, and sugary drinks are bad for our health. Here’s even more proof.
What the Study Found
The researchers used a method called Burden-of-Proof meta-analysis, looking at the amount of processed meats, sugary drinks, and trans fats consumed—then checked their links to type 2 diabetes, ischemic heart disease, and colorectal cancer:
- Processed meats (0.6–57 g/day):
↗ 11 % higher risk of type 2 diabetes
↗ 7 % higher risk of colorectal cancer - Sugar-sweetened beverages (1.5–390 g/day):
↗ 8 % higher risk of type 2 diabetes
↗ 2 % higher risk of heart disease - Trans fats (0.25–2.56 % of daily calories):
↗ 3 % higher risk of heart disease
Although the statistical rating was considered “weak” (earning a two‑star grade in the study’s model), that doesn’t mean the findings should be dismissed. In fact, the authors stress that when a food is eaten widely and often—like processed meats and sugary drinks, even small increases in individual risk can have a huge impact at the population level.
That means more people developing chronic diseases, more strain on the healthcare system, and more families affected by illnesses that are, at least in part, preventable. For while the data does not explicitly say that eating less processed meats and drinking fewer sugary drinks directly causes lower risk of specific diseases, it does suggest that a reduction is a good idea. And it’s not the first study to do so.
Why Even Small Amounts Matter
Processed meats—like bacon, hot dogs, sausages, and deli meats—often contain chemical additives such as nitrites and nitrates. These preservatives help keep the meat looking pink and fresh, but once inside the body, they can convert into compounds that damage DNA and promote inflammation, both of which are linked to cancer development, especially colorectal cancer.
Sweet drinks such as pop, on the other hand, are often loaded with added sugars and offer little to no nutritional value. They cause rapid spikes in blood sugar, which over time can lead to insulin resistance—a key driver of type 2 diabetes. Because these drinks don’t make us feel full the way solid food does, we can easily consume far more sugar and calories than we realize, setting the stage for weight gain and metabolic issues.
Together, these foods don’t just add flavour to your plate—they quietly layer on health risks that grow over time, even when consumed in moderation.
Colorectal cancer is rising fast among adults in their 20s and 30s. Experts aren’t sure why—but early screening could save your life.
What This Means for You
1. Try giving them up entirely
Even small intakes carry risk. Swapping out processed meats and sugary drinks for whole foods and water is a smart, simple change.
2. Choose wisely
For meat, opt for minimally processed cuts—think chicken or fish. For drinks, water, unsweetened tea, or milk are safer bets.
3. Read labels carefully
Watch for added nitrates/nitrites in packaged meats. Check sugar content in beverages (one can of pop can have over 35 g of sugar!).
4. Explore policy support
Stay informed about provincial and federal efforts like soda taxes or restrictions on marketing these items to kids.
🍉 Summer Recipe Swaps: Keep the Vibe, Ditch the Risk
You don’t have to give up the fun to eat better. Here are some tasty, simple swaps for your favourite backyard classics.
| Instead of this… | Try this instead… | Why it works |
|---|---|---|
| Classic hot dog (with nitrates) on a white bun | Grilled chicken sausage or lentil-based veggie dog on a whole grain bun | Less sodium, no nitrates, still delicious and BBQ‑friendly |
| Pepperoni or sausage-topped pizza | Homemade flatbread pizza with grilled veggies and a drizzle of olive oil | More fibre, fewer additives, and a punch of summer flavour |
| Ribeye or fatty burgers | Turkey burger with avocado or black bean burger | Lower in saturated fat, high in protein and fibre |
| Cola or sugary iced tea | Sparkling water with citrus or mint, or homemade iced herbal tea | Hydrating, refreshing, and blood-sugar-friendly |
| Store-bought macaroni salad | Homemade quinoa tabbouleh with cucumber, tomato & lemon | Whole grains + fresh herbs = lighter and brighter |
| Packaged chips and dip | Cut veggies with hummus or guacamole | Crunchy, colourful, and nutrient-rich |
| Ice cream drumsticks | Frozen banana “nice cream” blended with cocoa & almond butter | Sweet treat without added sugars or saturated fats |
This Isn’t Just About You—It’s Bigger Than That
The science is in—and it’s loud and clear. With each new study, including this latest one published in Nature Medicine, the message grows stronger: there is no safe amount of processed meats or sugary drinks. These aren’t harmless indulgences. They’re contributors to chronic illness, preventable suffering, and lives cut short.
Because here’s the thing: this isn’t just about your health. Your choices ripple outward. What you eat, what you serve, what’s in your fridge—all of it influences the people around you. If you’re the one who plans meals, shops for groceries, or packs lunches, you’re setting the tone for your household. With the dramatic rise in colorectal cancer in adults under 50, the power – and responsibility – is real.
By reducing processed meats and sugary drinks, you’re not only changing your own future—you’re rewriting the health story of your family. You’re showing your kids, your partner, and your friends that food can be joyful and life-affirming. You’re quietly shifting what “normal” looks like. And you’re making it easier for the next generation to grow up with better habits, stronger bodies, and a clearer shot at lifelong health. Now that’s a legacy we would all like to leave.
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment. To read about our editorial process, click here.
