Rethinking Everyday Choices: Cutting Back on Processed Meats, Sugary Drinks, Trans Fats – And Reading Food Labels

In today’s fast-paced world, reaching for a pie, sausage roll or sipping a chilled fizzy drink may feel like a convenient treat. But when these habits become part of our everyday diets, they quietly increase our risk of chronic diseases like diabetes, heart disease, and even certain cancers. According to the World Health Organization, non-communicable diseases many of which are diet-related account for over 70% of deaths globally. This makes it more important than ever to rethink the foods we regularly consume. In this article, we take a closer look at three common foods that deserve less space on your plate and why reducing them could make a big difference for your health, and how you can identify them.

Recent findings from a comprehensive Burden of Proof study published in Nature Medicine strengthen the case for dietary caution. The study by Haile et al. (2025) rigorously evaluated the health risks linked to processed meat, sugar-sweetened beverages, and trans fats, using systematic methods to quantify their impact. The results confirmed significant associations between these foods and increased risks of major chronic illnesses, including heart disease, type 2 diabetes, and certain cancers—placing them among the top contributors to poor diet-related health outcomes globally. The strength of this evidence emphasizes the need to urgently reduce consumption and make better food choices.

Processed meats: not just protein

Processed meats include sausages, bacon, corned beef, ham, and other meats that have been salted, smoked, or preserved. They often contain high levels of saturated fat, sodium (salt), and chemical preservatives. Regular consumption has been linked to:

• Increased risk of type 2 diabetes
• Higher chances of colorectal (colon) cancer
• Strain on the heart and blood vessels due to high salt intake

Sugar-sweetened drinks: empty calories in a bottle

Sugary drinks such as soft drinks, fruit juices with added sugar, energy drinks, and sweetened teas are loaded with sugar but offer almost no nutritional value. The dangers of consuming sugar-sweetened drinks are;

• They quickly raise blood sugar levels, leading to insulin resistance and increased diabetes risk.
• Regular intake contributes to weight gain, which raises your risk of heart disease.
• When consumed regularly, they can crowd out healthier options like water or real fruit.

Trans fats: the hidden harm in deep-fried foods and packaged snacks

Trans fats are often found in margarine, baked goods (like pies, biscuits, and doughnuts), and deep-fried fast foods. Even small amounts can be harmful over time. They are associated with;

• Increase in ‘‘bad” cholesterol (low-density lipoprotein)
• Decrease in “good” cholesterol (high-density lipoprotein)
• Increase in your risk of heart disease even at low intake levels

How food labels can help

One of the simplest yet most powerful tools for improving your diet is learning to read food labels. By becoming aware of what is in the food products you buy, you can make informed choices about ingredients like sodium, added sugars, and trans fats. This July the Ghana Academy of Nutrition and Dietetics (GAND) is celebrating Nutrition Month and has launched a social media campaign titled #ReadTheLabelGH, to encourage consumers to take a closer look before they purchase. The campaign uses infographics, short videos, and expert tips to demystify nutrition facts and empower Ghanaians to protect their health through smarter shopping. It is a timely reminder that nutrition knowledge doesn’t just belong in classrooms, it is needed right in the aisles of our markets and shops.

The Bottom Line

Reducing how often you consume processed meats, sugary drinks, and foods high in trans fats can go a long way in protecting your health. Even small, consistent lifestyle changes—like cooking more meals at home with fresh ingredients, choosing fruits or natural snacks instead of packaged ones, drinking more water, and reading food labels, can make a meaningful difference. Knowing what’s in your food gives you the power to make healthier choices every day. Start with one change today. Your physical body, your energy, and your future self will thank you.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com.  Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com

Reference

Haile, D., Harding, K.L., McLaughlin, S.A. et al. Health effects associated with consumption of processed meat, sugar-sweetened beverages and trans fatty acids: a Burden of Proof study. Nat Med (2025). https://doi.org/10.1038/s41591-025-03775-8