Addicts of processed meats, such as sausages and hot dogs, might want to reevaluate what they eat. Consuming highly processed meats may significantly raise one’s risk of dying young, according to a recent large-scale study published in the BMJ.
Over 44,000 individuals’ eating patterns were monitored for 30 years by a Harvard University team conducting the study. They discovered that the average daily consumption of ultra-processed foods was seven servings, which was associated with a 4% higher risk of death from all causes than the daily consumption of three servings or less.
Still, not every ultra-processed product carried the same level of risk. Ready-to-eat meat, poultry, and fish products were shown to be the main offenders in the study. Over the course of the trial, eating these meats regularly was linked to a 13% increased risk of death. This is important because processed meats are poor in vital nutrients like fiber and frequently rich in harmful fats, salt, and nitrates.
Experts surmise that a multitude of causes could be responsible for the elevated mortality risk, even if the study did not explore all of them. Preservatives, chemicals, and artificial flavors, which over time may have detrimental effects on health, are frequently included in processed meats. They also typically include higher amounts of sodium and saturated fat, both of which have been connected to heart disease, stroke, and other chronic illnesses.
The study’s conclusions support other studies that have drawn attention to the risks associated with highly processed foods. A 2024 review, which examined hundreds of research, was published in The BMJ. It revealed a link between consuming a lot of ultra-processed foods and a higher risk of heart disease, cancer, and mental health issues, among other health issues.
It is crucial to remember that correlation does not imply causality. Because this study is observational, it cannot conclusively demonstrate that eating processed meats causes premature death. On the other hand, the correlation’s strength and consistency with previous studies point to a reason for concern.
What then can you do to lessen these risks? Thankfully, you don’t have to completely cut out processed meats from your diet. The secret is moderation. A diet high in complete, unprocessed foods—such as fruits, vegetables, whole grains, and lean proteins—should be the main focus. Lean cuts or minimally processed meats are better options if you do enjoy processed meats. Consider including additional plant-based protein sources in your meals, such as tofu, lentils, and beans.
The significance of maintaining a healthy, balanced diet is helpfully brought to light by this study. You may be able to lower your chance of developing chronic health issues and live a longer, healthier life by consuming fewer ultra-processed foods, especially processed meats.
