Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.

If you’ve been watching your soda intake to protect your health, you're on the right track.

But a new study suggests there may be an even greater risk hiding in your fridge—processed meats like bacon, ham, and sausage.

According to research published in Nature Medicine, regularly eating even small amounts of processed meat is linked to a significantly higher risk of type 2 diabetes.


That doesn’t mean you need to give up all your favorite foods.

But it’s a reminder that some everyday choices matter more than we think—especially as we age.

Let’s take a closer look at what the study found and what small swaps might help keep your health on track.


What the study says about processed meat

The study found that eating just 50 grams of processed meat a day—about two slices of ham or a few breakfast sausages—was associated with a 30% higher risk of developing type 2 diabetes.

That same daily amount was also linked to a 26% higher risk of colorectal cancer and a modest increase in heart disease risk.

Processed meats include bacon, hot dogs, deli meats, and pepperoni.

They’re often high in sodium, saturated fat, and preservatives—all of which can raise inflammation and impact long-term health.


Also read: Ten patients, no more insulin—are we getting closer to curing diabetes?

What about soda and sugary drinks?

Soda has long been known as a health risk, particularly for diabetes and heart issues.

In this study, drinking an 8-ounce sugary drink daily—roughly the size of a small can—was tied to a 20% increase in type 2 diabetes risk and a 7% higher risk of heart disease.

So while both processed meats and sugary drinks are concerning, the data suggests that processed meat may carry a slightly higher risk when it comes to diabetes—especially since it’s easy to underestimate how often we eat it.

And how do trans fats fit in?

Trans fats, once common in baked goods, margarine, and fried foods, have been mostly removed from US food products.

But in the study, getting just 1% of your daily calories from trans fats (about 20 calories on a 2,000-calorie diet) was linked to an 11% higher risk of heart disease.

Though they're becoming less common, it’s still a good idea to check food labels for "partially hydrogenated oils" and choose healthier fats like olive oil, nuts, or avocado.


Also read: The overlooked drink that can help you stay hydrated with diabetes, say dietitians

How the study was done

This wasn’t a small survey or quick headline grab.

Researchers analyzed data from hundreds of thousands of people, adjusting for factors like age, weight, physical activity, and medical history.

Participants reported their eating habits, and researchers tracked their health over time to find links between diet and chronic disease.

It’s important to note that this was an observational study.

That means the findings show associations—not direct cause and effect.

Still, the results are strong enough to prompt health experts to encourage people to cut back on high-risk foods.


Also read: Could this simple diet trick lower your blood pressure—even if you have diabetes?

What this means for your day-to-day choices

You don’t have to make sweeping changes overnight.

Just a few smart swaps can help lower your risk of diabetes, heart disease, and cancer—without giving up everything you enjoy.

• Skip the processed meats when you can. Try eggs, beans, or avocado for breakfast. At lunch, opt for grilled chicken or a veggie-based dish instead of cold cuts.
• Cut down on sugary drinks. Switch to sparkling water with a splash of juice, unsweetened iced tea, or infused water with fruit slices.
• Avoid hidden trans fats. Read ingredient labels and look for better fat sources like olive oil, nuts, and seeds.

Also read: You’re probably not getting enough of this diabetes-fighting nutrient

Why this matters more after 60

As we age, our risk for chronic illnesses naturally rises.

But the good news is that it’s never too late to make choices that protect your health.

Your body may change, but it can still respond well to healthy habits—especially when they’re sustainable and enjoyable.

This is also a great time to try new recipes and explore different ingredients.

You might discover you enjoy roasted veggies or bean salads just as much as your go-to deli sandwich.

Also read: Is your breakfast drink raising your risk of diabetes? New research suggests it might

Easy swaps to try this week

• Breakfast: Oatmeal with berries and walnuts instead of bacon and eggs
• Lunch: Grilled chicken or a chickpea salad instead of deli meats
• Dinner: Roasted salmon or vegetables in place of sausage or hot dogs
• Snacks: Keep fresh fruit, cut-up veggies, or a handful of almonds nearby

Small changes, like cutting back on processed meats or sugary drinks, can have a big impact on your health over time.

It’s all about progress—not perfection—as you make choices that support your well-being.

Read next: Lower your risk of diabetes with this delicious daily snack!


Have you made changes to your diet lately—like cutting back on processed meats or soda? What healthy swaps have worked for you? We’d love to hear your tips, questions, and favorite recipes in the comments.

Because in the end, it’s not about being perfect—it’s about making thoughtful, lasting progress. Even small changes today can have a big impact on your health tomorrow.