▶ Ham, sausage, bacon, deli meat, etc. are part of American culture, but more harmful than raw meat… ‘Enough evidence’ to cause colorectal cancer
▶ There are many carcinogenic chemicals in preservative additives such as nitrite
In general, we know that processed meats are not good for our health. But are some types worse than others for some people? Hot dogs and baseball games. Bacon and Sunday morning. Bratwurst (pork sausage) and barbecue. American culture is full of delightful celebrations of consuming processed meat. However, experts advise that if the addiction continues beyond occasional celebrations, it should be curtailed. “There is a lot of evidence that regular consumption of processed meat is harmful to health, including colorectal cancer, type 2 diabetes and cardiovascular disease,” he said. Dr. Frank Hu, professor of nutrition and epidemiology at Harvard’s TH Chan School of Public Health, added that most health experts agree that “processed meat is more harmful than raw meat.”
Processed meats include ham, sausage, bacon, deli meats (bologna, smoked turkey, salami, etc.), hot dogs, jerky, and pepperoni, and may include sauces made from these products. When processed, meat is modified through hardening, fermentation, smoking, or salting to increase flavor and shelf life.
In 2015, the World Health Organization (WHO) announced that processed meat was “carcinogenic to the human body,” citing “enough evidence” that processed meat causes colorectal cancer. The World Cancer Research Fund International recommends eating very little processed meat and limiting it to about three servings (or about 12-18 ounces) per week if you do.
It is important to limit consumption of red meat (typically beef and pork), even if it has not been processed. This is because it is associated with cancer as well as the risk of heart disease, stroke and overall death. (In its 2015 announcement on processed meat, the WHO classified red meat as “possibly carcinogenic.”)
Experts cannot recommend one type of processed meat over another because of the way research is currently being conducted.
“Most of the research has focused on processed meats that are consumed a lot, such as hot dogs, bacon and sausages,” said Doctor Who. Therefore, it is difficult to say definitively that one processed meat is better or worse than another, as most studies have lumped all types of processed meat.”
And he points out that it’s difficult to compare the effects of people who eat one type of processed meat because they tend to eat another type of meat as well.
“In theory, it could be argued that processed poultry and fish are not as bad as processed red meat,” Hu said. This is because poultry and fish are low in saturated fat and certain types of fish are rich in omega-3 fatty acids, he added.
Marge McCullough, senior scientific director for epidemiological studies at the American Cancer Society, said one reason for giving this advice is that processing itself appears to be the main issue, not what it is made of. Salting or preserving food with nitrates and nitrites can contribute to cancer risk by creating carcinogenic chemicals.
Another possible variable, she added, is that cooking meat at high temperatures can create additional carcinogens. This includes cooking meat in direct contact with an open flame or hot surface, such as on a barbecue, grill or pan fry.
Aside from the cancer risk, all processed meats tend to be high in sodium, so this is “an important factor,” Doctor Who said. Excessive sodium intake can increase the risk of high blood pressure and cardiovascular disease.
Processed meat has also been linked to an increased risk of developing type 2 diabetes and dementia. For example, a large 2021 study conducted in the UK concluded that for every 25 grams (about 1 ounce) of processed meat added to the daily diet, there was a 44% increased risk of dementia and a 52% increased risk of Alzheimer’s disease.
A concern about processed meat is that it may partially alter the gut microbiome, which may increase inflammation in the body, said Dr. “The gut bacteria interact with our immune system and eventually lead to chronic inflammation,” she said. It affects blood pressure, blood sugar and cholesterol and can increase the risk of chronic disease and even death.
“That doesn’t mean you have to be 100% vegan,” said Dr. Surampudi, who said “a plant-based diet would be much more preventative in reducing the risk.”
This way of eating is generally good for the environment. So, could eating plant-based processed meat be an alternative?
“Potentially processed meat alternatives are better than processed meat, but not all processed meat alternatives are created equal,” said Doctor Who.
Ultimately, it depends on whether the product is a completely plant-based meat substitute or a blend of meat and vegetables. But he added, “Of course, the optimal diet is one based on minimally processed plant foods.”
How about a product that says “no nitrates or nitrites added”? Nitrate-free meat can use natural nitrate ingredients, such as celery juice, but it’s unclear whether it’s healthier than meat made with synthetic nitrates or nitrites.
Dr. Surampudi states that for products labeled as “organic,” “no antibiotics,” “fed a vegetarian diet,” or “humanely raised,” the following: said.
“If you can afford it, I think it’s better to choose lean cuts, organic, vegetarian meats. Because what an animal eats accumulates in its body and we eat it.” This is an important factor to consider in all animal foods, whether processed or not.
After all, the worst thing about eating processed meat is when you eat it regularly, not as a special meal sometimes. In other words, this is it. Occasionally, you can eat a hot dog at a baseball game or at a family barbecue. Just don’t make it a regular habit.
By Sophie Egan>
