Is Processed Meat Causing Harm To Our Body?

Processed Meats

When we talk about processed meat, it generally means meat preserved by smoking, curing, salting, or adding preservatives.

This is done for a couple of reasons:

  • Preservation: It extends the shelf life of the meat and prevents spoilage.
  • Flavor Enhancement: It adds taste through curing, smoking, or seasoning.
  • Convenience: Pre-cooked or pre-sliced meat is often easier and faster to prepare.

Common Types of Processed Meat

  1. Hot Dogs: Typically made from beef, pork, or poultry and often contain various fillers and preservatives.
  2. Bacon: Cured and often smoked, bacon is high in sodium and unhealthy fats.
  3. Sausages: These include products like bratwurst, chorizo, and salami, which may contain various meats and seasonings.
  4. Deli Meats: Sliced meats used in sandwiches, such as turkey, ham, and bologna, are often high in sodium and preservatives.
  5. Canned Meats: These include products like corned beef or spam, which are preserved through canning and often contain added sodium.

The Link Between Processed Meat and Cancer

barbecue

Did you know that the World Health Organization has classified processed meats, such as sausages, hot dogs, and deli meats, as Group 1 carcinogens?

This classification is based on evidence linking processed meat consumption to an increased risk of colorectal cancer and possibly other types of cancer. (Cancer: Carcinogenicity of the Consumption of Red Meat and Processed Meat, 2024)

The chemicals inside the meat, either introduced during processing or generated while cooking, may increase cancer risk.

Some of these chemicals are:

  • Nitrates and nitrites

These are meant to prolong the freshness of processed meat. Nitrates and nitrites can transform into N-nitroso compounds (NOCs) in our diet, harming the intestinal lining’s cells. Bowel cancer may result from this damage. Processed meat may be more likely to cause colon cancer than red meat because it contains more nitrates.

  • Haem

Haem is an iron-containing compound found in hemoglobin and myoglobin, proteins present in blood and muscle tissue, respectively. While haem iron is important for health, excessive consumption of red and processed meats—high in haem—has been linked to an increased risk of colorectal cancer. This may be due to the production of harmful compounds during the digestion of haem iron and its interaction with other dietary factors.

  • Heterocyclic amines (HCAs) and polycyclic amines (PCAs)

These compounds are formed when red meat is processed and cooked at high temperatures, such as when grilling or barbecuing. In our colon, HCAs and PCAs can harm cells.

Processed Meats and Sodium Content

salt

Another unhealthy aspect of eating processed meats is that they can be high in sodium.

Sodium is very commonly used in meats’ curing and preservation processes, such as bacon, sausages, and deli meats. This helps extend shelf life and enhance flavor.
Depending on the type and brand, a single serving of processed meat can contain 500 mg to over 1,000 mg of sodium.

– Health guidelines, such as those from the American Heart Association, recommend limiting sodium intake to less than 2,300 mg per day, with an ideal target of around 1,500 mg for most adults, especially those with high blood pressure or heart disease. (Shaking the Salt Habit to Lower High Blood Pressure, 2024)

Health Risks of High Sodium Intake

  • Hypertension: Excessive sodium consumption is a significant contributor to high blood pressure (hypertension), a risk factor for heart disease and stroke.
  • Cardiovascular Issues: High sodium levels can increase fluid retention, increase blood volume, and strain the heart and blood vessels.
  • Kidney Function: The kidneys help regulate sodium levels. A high-sodium diet can overwork the kidneys and contribute to kidney disease over time.

How do you balance sodium intake when eating processed meat?

  • When choosing between processed meats, check nutrition labels for sodium content. Some brands may offer lower-sodium options.
  • Limit the amount of processed meat you consume in one sitting. Smaller portions can help reduce overall sodium intake.
  • It’s also a good idea to pair meats with fresh vegetables or fruits, which are naturally low in sodium and high in potassium, helping to counteract the effects of sodium.
  • Reduce how often you eat processed meats. Instead, focus on whole, unprocessed protein sources like chicken, fish, beans, and legumes.
  • Whenever possible, prepare your own meals using fresh ingredients. This allows you to control sodium levels and avoid preservatives found in processed meats.
  • Instead of relying on salt for flavor, season your meals with herbs, spices, lemon juice, or vinegar. This can enhance taste without adding sodium.

While occasional consumption of processed meats may not pose significant harm, regular intake can lead to serious health risks. Limiting processed meat consumption and instead looking for healthier protein sources whenever possible is always a good idea.