New Study Finds No Safe Level of Processed Meat Consumption
In a world where bacon tops doughnuts and pepperoni is a pizza staple, the news hits hard:
seeThere may be no safe amount of processed meat to eat.
That’s the bold conclusion from a new international study published in The Lancet in 2025, reinforcing years of warnings that even occasional consumption of processed meats like bacon, sausage, hot dogs, and deli slices may pose serious health risks.
The Study: What the Research Found
A global meta-analysis led by researchers at the University of Oxford, in collaboration with the World Health Organization (WHO) and Global Burden of Disease Project, analyzed over 10 million participants across 60+ studies conducted between 1990 and 2023.
Their key finding?
“No level of consumption of processed meats is without risk.”
— Dr. Kamran Al-Ansari, lead author
Even small amounts — less than 25 grams per day (about two slices of ham) — were associated with:
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Increased risk of colorectal, pancreatic, and breast cancers
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Elevated chances of cardiovascular disease
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Higher overall mortality risk
Full study link – The Lancet Public Health, 2025
Why Processed Meats Are Dangerous
Processed meats are not just meat — they’re meat that’s been preserved by smoking, curing, salting, or adding chemical preservatives, including:
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Nitrates/nitrites (linked to nitrosamine formation, a known carcinogen)
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High sodium content (raises blood pressure and damages arteries)
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Advanced Glycation End Products (AGEs) (form during high-heat cooking like frying or grilling)
“Processed meats trigger chronic inflammation and oxidative stress, both of which are linked to cancer and heart disease.”
— Dr. Walter Willett, Harvard T.H. Chan School of Public Health
Harvard Health – Processed Meat and Cancer
How Much Is Too Much?
The answer from the study:
Any amount is too much.
While many health organizations have long advised “limiting” processed meat, this research suggests that zero is the ideal number.
Breakdown of Risk:
| Daily Amount | Health Risk Increase |
|---|---|
| 25g (2 slices bacon) | +18% colorectal cancer risk |
| 50g (1 sausage) | +42% heart disease risk |
| 100g | Doubles total mortality risk |
World Health Organization – IARC Group 1 Carcinogen Classification
What Counts as Processed Meat?
According to WHO, processed meats include:
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Bacon
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Sausages
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Hot dogs
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Ham
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Salami
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Deli meats (turkey, bologna, roast beef, etc.)
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Jerky and meat sticks
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Canned meats
Note: Even turkey or chicken sausage can be processed depending on how it’s made.
Global Reactions to the Study
Following the release, several public health bodies are considering updated guidance:
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UK’s NHS may revise guidelines to recommend zero processed meat
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Canada’s Food Guide removed processed meats entirely in 2019 — now reaffirmed
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USDA is reviewing its Dietary Guidelines for 2025–2030 in light of the study
What About Red Meat?
While this study focused on processed meat, many included studies also showed links between red meat (beef, lamb, pork) and chronic disease when consumed frequently or cooked at high heat.
The bottom line:
Red meat in moderation. Processed meat — best avoided.
Healthier Protein Alternatives
Looking to reduce or eliminate processed meat? Here are healthier, gut-friendly options:
Clean Animal Proteins
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Fresh chicken or turkey (unprocessed)
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Wild-caught salmon, tuna, sardines
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Eggs
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Grass-fed beef (occasional, lean cuts)
Plant-Based Proteins
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Lentils, chickpeas, black beans
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Tofu, tempeh, edamame
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Nuts, seeds, and nut butters
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Whole grains (quinoa, farro, brown rice)
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Plant-based meat alternatives (watch for sodium levels)
“Eating less processed meat doesn’t mean going vegan overnight — it means being conscious and intentional.”
— Dr. David Katz, Yale-Griffin Prevention Research Center
Final Take: Should You Ditch Processed Meat Completely?
If you're serious about longevity, heart health, cancer prevention, or gut health — the evidence says yes.
Even small changes (like swapping bacon for avocado, or deli meat for grilled chicken) can have long-term protective effects.
The message in 2025 is loud and clear:
There is no truly “safe” dose of processed meat. Less is better. Zero is best.
Trusted Sources & Citations:
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The Lancet Public Health, 2025. “Global Risk Assessment of Processed Meat Intake.”
Read here -
WHO IARC – Processed Meats as Carcinogens
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Harvard T.H. Chan School of Public Health – Processed Meat & Cancer Risk
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Mayo Clinic – Processed Meat and Heart Health
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American Heart Association – Healthy Meat Guidelines