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Even small amounts of these common foods may be subtly increasing your risk of major health issues over time, according to new research. You may not think twice about grabbing a hot dog at a baseball game or popping open a can of soda on a hot afternoon.

Eating even less than a strip of bacon or consuming just one soda daily was associated with an increased risk of type 2 diabetes, colon cancer, and heart disease, according to a recent study published in Nature Medicine. To put it another way, the occasional indulgence may not be as harmless as we previously believed.

Small Servings, Big Health Risks

Researchers looked at information from over 60 studies that investigated the long-term health effects of trans fats, sugary drinks, and processed meats. Their conclusions were unmistakable: consuming even tiny amounts of these foods each day may raise your risk of developing chronic illnesses.

For instance, consuming just one hot dog or roughly five pieces of bacon daily was linked to a 26% increased risk of colon cancer and a 30% increased risk of type 2 diabetes. One can of soda per day increased the risk of heart disease by a small amount and increased the chance of developing diabetes by 8%. Trans fats, which are present in processed foods like cookies, pastries, and frozen pizza, even in trace amounts, have been linked to an increased risk of heart disease.

According to McKale Montgomery, PhD, RD, LD, a registered dietitian and professor of nutrition at Texas Christian University, “the data really shows that these foods are best enjoyed rarely, not daily.”

Why These Foods Are So Harmful?

According to scientists, the issue isn’t just calories; it’s also what these foods do to your body.

Sausage, hot dogs, and deli cuts are examples of processed meats that are high in saturated fats and sodium, which can increase blood pressure and cholesterol. Furthermore, the smoking and curing processes can produce toxic compounds that harm DNA and increase the risk of cancer. Additionally, these meats contain nitrates and nitrites, which have been connected to colorectal cancer.

Conversely, sugar-filled beverages are a surefire way to gain weight and cause inflammation. You tend to drink more than your body requires because liquid calories don’t fill you up like solid foods do. Your gut microbiome, which is the community of bacteria in your digestive tract that is essential for controlling immunity and metabolism, can also be upset by added sugars.

Then there are trans fats, which are frequently present in baked goods and processed snacks. These fats create the ideal environment for heart disease by increasing your “bad” LDL cholesterol and decreasing your “good” HDL cholesterol. Artificial trans fats were outlawed in the United States in 2018, but trace amounts are still present in some processed foods.

So How Much Is Safe?

The short answer is that less is better.

Experts advise against making processed meats and sugary drinks a regular part of one’s diet. Montgomery advises consuming soda only on special occasions and reserving hot dogs or bacon for once or twice a month.

“An occasional indulgence won’t ruin your health if you’re eating enough fiber, protein, and nutrient-rich foods most days,” Montgomery says. “The secret is to make these foods the exception rather than the rule.”

What to Eat Instead?

There are many healthier alternatives if you’re in the mood for something tasty and filling.

• Instead of deli meats or hot dogs, try grilled chicken, turkey, or fish when it comes to processed meats.
• For sugary beverages, choose sparkling water with a dash of fruit juice or lemon. Your cravings for sweets will eventually go away on their own.
• For a crunchy substitute for snacks high in trans fats, try homemade popcorn, nuts, or seeds.

Consuming more fruits, vegetables, whole grains, and heart-healthy fats like avocado and olive oil can help prevent chronic disease and protect your heart.

Although you don’t have to permanently give up your favorite foods, it might be a good idea to reconsider how frequently they appear on your plate. Consuming even tiny portions of processed meats, sugary beverages, or trans fats each day can gradually mount up and raise your chance of developing major health issues in the future.

The good news? Every healthy substitution has an impact. One bite (or sip) at a time, you can help your body thrive by limiting these foods and packing your plate full of healthy choices.