We hear a lot about consuming fewer processed foods as a key strategy to improve health. The 2020-2025 Dietary Guidelines for Americans encourages choosing unprocessed meats instead of processed meats.
But just what are processed meats and why should we avoid them?
What are Processed Meats?
According to the Meat Institute, meat processing started centuries ago. Salting and smoking preserved meats and kept them safe to eat for longer periods of time in the days before people had refrigerators or freezers. While those practices made it possible to preserve meat for later use, today processed meats aren’t a necessity. Yet they are often part of our daily or weekly food choices.
The American Institute for Cancer Research/World Cancer Research Fund expert report defines processed meat as meat preserved by smoking, curing, or salting, or by using chemical preservatives. Some processed meats are ready-to-cook such as breakfast sausages, kielbasa, hot dogs, or a marinated turkey breast or salmon filet. Other processed meats are ready-to-eat without cooking, such as bologna, salami, summer sausage, and other types of lunchmeat.
Why are Processed Meats Unhealthy?
A number of studies found links between processed meat and various forms of cancer, heart disease, and diabetes.
In 2015, the International Agency for Research on Cancer (IARC) classified processed meats as a Group 1 carcinogen for human colorectal cancer which means that there is sufficient scientific evidence that processed meats cause cancer. Nitrates and nitrites added during processing are believed to damage the cells that line the colon and rectum, which can lead to cancer. Heterocyclic amines and polycyclic amines produced when meat is cooked at high temperatures during processing can also cause damage to these cells that in turn leads to cancer.
According to The Academy of Nutrition and Dietetics, nitrate is chemically reduced to nitrite in the curing process. Nitrite is then converted to nitric oxide when it reacts with the pigment in meat. This reaction stabilizes the color we associate with processed meat products like hot dogs, bacon, and ham. Nitrate also protects against the deadly bacteria Clostridium botulinium which causes botulism. Consuming nitrates and nitrites have been shown to damage DNA, which makes them carcinogenic.
What About Nitrate-Free Meats?
In response to consumer demand to remove dangerous nitrates from processed meats, some food processors started using celery powder instead of chemicals. These companies then labeled their meat products as “uncured” or “no nitrate or nitrite added.” However, the Center for Science in the Public Interest (CSPI) petitioned the U.S. Department of Agriculture (USDA) to revise its regulations because these labels are misleading. Tests of these foods show that nitrates and nitrites are found at similar levels as foods prepared with synthetic curing agents and therefore are not a healthy option.
How Much Processed Meat Can I Safely Eat?
The 2020-2025 Dietary Guidelines suggests replacing processed meats with fresh seafood or poultry to decrease saturated fat and sodium. Even better, choose dried beans or peas such as lentils, chickpeas, kidney beans, or pinto beans instead of processed meat for increased sources of fiber in addition to lower sodium and no saturated fat. The current consensus is to limit processed meat to no more than 1-2 times per month, and of course less often is healthier.
Our Tips:
- Choose least-processed meats as often as possible. For example, instead of chicken nuggets, roast chicken breast yourself or use an air fryer at home to make crunchy , unprocessed chicken nuggets.
- Don’t be fooled by lower-fat processed meats such as chicken or turkey sausage, turkey bacon, or turkey hot dogs. These foods may be lower in fat, but they’re still highly processed.
- Check the ingredient list on food labels for words that include nitrate, nitrite, cured, or salted which indicate the meat has been processed.
- Instead of adding sliced lunchmeat to a Chef’s salad, opt for canned tuna or salmon, or sliced roast chicken or turkey.
- Order a grilled chicken sandwich or fresh fish tacos instead of a lunchmeat deli sandwich.
- Enjoy a breakfast sandwich with eggs, spinach, and tomato instead of sausage or bacon.
- If you enjoy a sandwich for lunch, choose a cheese sandwich with a variety of vegetables, tuna salad (make it yourself and add chopped vegetables), or the favorite peanut butter and jelly to avoid processed lunch meats.
By Lynn Grieger, RDN, CDCES, CHWC, CPT
Copyright foodandhealth.com, reprinted with permission.