Do you remember when Subway was the go-to healthy fast food? It wasn't fried or sugary, so we were lead to belive that these meat subs were a healthy option. The reality is the meat is not as fresh as they claim, and most of it is processed.

I'm not here to only talk down on Subway because a lot of other brands and restaurants are making and selling processed meats. That ballpark hot dog that is "all beef"? It's still processed. And brands like Tyson used processed meats to make their patties, nuggets, and tenders. Unfortunately, these foods that are convenient and taste good are actually wrecking your health.

How much? So much that experts say no amount is safe to eat.

Everything in Moderation?

You've probably heard that you can eat anything you want and stay healthy, as long as it's in moderation. Well, that might actually be true when it comes to processed meats.

Studies suggest that eating just 50g (equal to only about two to three breakfast sausages or one hot dog) per day can raise your risk of type 2 diabetes by 30%, compared to not eating any processed meats.

You might be thinking, Well I'll just eat one breakfast sausage then, but you're still putting your health at risk. You could eat as little as 0.6g of processed meats per day and your risk of type 2 diabetes raises by at least 11%.

And it's not just diabetes. The link between eating just 50g of processed meats per day and colorectal cancer raises by 26%.

Are Processed Meats Worse Than Soda?

Chances are, you already know that soda is bad for you. They're high in sugar and have no nutritional value, but people still drink them.

While drinking soda has been linked to type 2 diabetes as well, the risk isn't as high as it is with processed meats. Daily soda drinkers face an 8% greater chance of developing type 2 diabetes - and that's just 12oz per day.

Although it's not as high as processed meats, that doesn't mean you should replace your ballpark hot dog with a soda and call yourself "health-conscious".

What to Eat and What to Avoid

Unfortunately, brands like Subway or Tyson may use verbage that makes you think they're food is healthy. However, it's important to know what types of processed meats you should avoid. Check out our processed meat list you should remove from your grocery list:

• Bacon - loaded with sodium, nitrates, and unhealthy saturated fats

• Hot dogs - a classic but heavily processed with preservatives and lots of sodium

• Sausages and brats - often full of fillers, artificial flavor, and lots of salt

• Pepporoni and salami - high in sodium, saturated fat, and linked to increased heart health risks

• Ham - cured with nitrates and high in sodium

• Deli meat from places like Subway - even "lean" options can be processed with brines, preservatives, and sodium

• Pre-packaged lunch meats - contain additives and stabilizers to keep them on the shelf longer

• Frozen chicken nuggets, tenders, and patties - made with processed chicken meat, breading, and high sodium

• Spam - extremely high in sodium and preservatives

• Beef jerky - often promoted as a high protein snack but packed with sodium and preservatives

• Corned beef and pastrami - cured with nitratres and loaded with salt

If you still want a quick, convenient meal or want to enjoy a soda with lunch, there are healthier alternatives you can try instead. Check out these unprocessed meats to add to your grocery list:

• Freshly roasted chicken or turkey breast - cook it yourself at home, so you control the seasoning to avoid hidden sodium

• Grilled or baked fish - salmon, trout, or tilapia are naturally rich in omega-3s and heart-healthy fats

• Lean beef or pork - choose sirloin, tenderloin, or other minimally processed cuts

• Homemade chicken tenders - bake with wholegrain breadcrumbs and go light on the seasoning

• Plant-based proteins - try lentils, chickpeas, or black beans for sandwiches or wraps

• Make your own rotisserie chicken - it sounds difficult, but I promise it's not. Buy a whole chicken from the store, put it in the air fryer and cook to about 165°-175° F

• Tempeh or tofu - great for stir-fries, wraps, and even sandwiches