A new study from the University of Michigan shows how small dietary shifts can create significant health and environmental benefits — or just the opposite effect. (AP Photo/Elise Amendola, File and CBS Newspath, File)

UNDATED (CNN/CNN Newsource/WKRC) – A new study from the University of Michigan shows how small dietary shifts can create significant health and environmental benefits — or just the opposite effect.

The study, published in the journal Nature Food, is based on the Health Nutritional Index which calculates the net health burden of foods in minutes of life. Researchers evaluated more than 5,800 foods in the American diet, ranking them by their impact on human health and the environment. Not surprisingly, processed meats and sugary drinks are among the biggest offenders.

“We use the results to inform marginal dietary substitutions, which are realistic and feasible,” authors wrote. “We find that small, targeted, food-level substitutions can achieve compelling nutritional benefits and environmental impact reductions.”

For example, eating a hot dog could cost you 36 minutes of healthy life, but eating a serving of nuts could give you an extra 26 minutes. Drinking a can of soda could shorten your life by 12 minutes, yet peanut butter and jelly sandwiches have an increase of 33 minutes.

New research evaluated more than 5,800 foods and their impact on human health & the environment.

An astonishing finding? Eating a hot dog could cost you 36 minutes of healthy life, & eating a serving of nuts instead could help you gain 26 minutes.

READ: https://t.co/SZ7GMYPUEQ pic.twitter.com/t3nm89zUzQ

— MichiganPublicHealth (@umichsph) August 19, 2021

Researchers found changing just 10% of your daily caloric intake you could get you an extra 48 health minutes per day and reduce your carbon footprint by one-third.

But you’d have to swap out for healthy foods. That means more fruit, vegetables, nuts, legumes, or select seafood.