Time to ditch the hot dogs

This podcast was aired on the Weekends with Ken show on CJAD on July 19th 2025. 

You want to shake up your summer cookouts, BBQs, and picnics, and we're here to help! Hot dogs and other processed meats have been long-time favorites, but it's time to consider healthier, tastier alternatives.

The Lowdown on Processed Meats: What You Need to Know

When you're staring at those tempting displays of sausages and hot dogs at the grocery store, you might wonder where they stand in terms of ultra-processed foods. The truth is, these summer staples fall squarely into the ultra-processed meat category.

To create sausages and hot dogs, meat is ground up, and then spices, sodium (salt), nitrates, and other chemicals are added as preservatives. The meat used is also often high in fat. This combination means most sausages and hot dogs are packed with fat, salt, and nitrates—three things many dietitians and nutritionists advise limiting.

Are They Really That Bad for You?

Let's break down the nutritional facts. According to the Canadian Nutrient File, a single all-beef hot dog contains about:

• 242 calories

• 14.54g of fat

• 5.1g of saturated fat

• 5.7g of protein

• 18g of carbohydrates

• 670mg of sodium

Now, add a typical white refined flour bun, which contributes another 117 calories, 1.6 grams of fat, 4.5 grams of protein, 21 grams of carbohydrates, 2 grams of fiber, and 210 grams of sodium.

Just the hot dog and bun alone will set you back 359 calories with almost no fiber and only 9 grams of protein. And that's before you pile on the condiments, which can easily add another 50 calories. That's a lot of calories for not a lot of nutrition, and it certainly won't keep you full for long—you'll likely want another.

The Alarming Health Risks

A recent review article published on June 30 in the journal Nature Medicine analyzed 60 studies and found that even small amounts of ultra-processed meats like hot dogs can significantly increase your risk of developing cancer, type 2 diabetes, and heart disease.

Some researchers even suggest that the rise in colon cancer among young people could be linked to their high consumption of ultra-processed meats and sugar-sweetened beverages. Remember, processed meats include bacon, ham, and other cured, salted, or smoked charcuterie.

Consider these numbers: eating just 57 grams (the equivalent of one hot dog) of ultra-processed meat daily is linked to an 11% increase in type 2 diabetes and a 7% increase in the risk of developing colorectal cancer.

The "Double Whammy" Effect

It's not just the processed meat itself; it's often the meal choices that go with it. Think about it: when you grab a hot dog at a game, you're usually pairing it with a sugary drink and perhaps chips or fries. This creates a "double whammy" for your health. Adding a 350ml sugar-sweetened beverage to your meal can increase your risk of developing type 2 diabetes by up to 8% and your risk of heart disease by 2%. It's definitely not the healthiest combination.

Making Healthier Choices: Beyond Hot Dogs

So, what about those packed lunches and everyday sandwiches? Even older recommendations from the World Cancer Research Fund and the Canadian Cancer Society suggest limiting cured or smoked foods to no more than 2-3 times per week. Less is definitely best! Some researchers even argue that red meat gets a bad rap because it's often lumped together with processed red meat in nutrition studies.

Delicious Alternatives for Your BBQ and Beyond

Avoiding processed meat at your BBQ is easier than you think. You can make fantastic BBQ burgers with:

• Red meat (unprocessed)

• Chicken

• Salmon

• Shrimp

• Brochettes (kebabs)

The sky's the limit when it comes to grilling!

For sandwiches, which can be more challenging, try:

• Canned fish like salmon or sardines (mixed with tuna for a different flavor)

• Cheese with avocado

• Egg salad

• Bean spreads

It's time to get creative in the kitchen and make healthier choices for you and your family!

#healthychoices #processedmeats #nutrition #summerbbq #eatrealfood #healthyeating #cancerprevention #type2diabetes #hearthealth #cleaneating #healthylifestyle #foodswaps #cookoutideas #picnicfood #familyhealth

References:

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