Processed Meats, Deli Meats and Nitrates - What Are The Recommendations?

Processed meats are a hot topic in the media recently. Some of this talk may be due to the "clean label movement," or consumers wanting natural ingredients that they recognize in a label, along with a surge of online bloggers spreading possible misinformation to large audiences.¹ You may have also heard the word "nitrates" in these conversations, but what exactly are they and why is everyone so concerned about them?

What are processed meats?

Processed meats have a longer shelf life than fresh meats and are often a very convenient and affordable option.

Some common examples of processed meat are:

• Deli meats
• Hot dogs
• Pepperoni
• Jerky

They are created by preserving meat through smoking or curing by adding salt to the product.² Nitrates are commonly added during meat processing to extend shelf life and maintain freshness.³ A main cause of concern however, is that nitrates may be cancer-causing.^2,4

What are nitrates?

Nitrates are added to processed meats to help improve flavor, storage life, and color of the food.⁵ Nitrates are types of salt compounds that are responsible for the longer shelf life, as they help prevent the growth of bacteria that leads to spoilage.⁶ During the curing process, these nitrates transform into nitrites, which is why the word "nitrites" may also be seen on labels.¹ Synthetic nitrates may be used, as well as celery powder, which is a natural source of nitrates. When celery powder is used, products can be labeled as "no nitrates/nitrites added." This is a little misleading because nitrates are still added, just in a natural form. Celery powder is often assumed to be a healthier alternative to synthetic nitrates, but in the body they act in the same way.¹

Do processed meats cause cancer?

As previously mentioned, concern about nitrates has been present for about the past decade, since processed meats were declared to be a group 1 carcinogen in 2015. This means that processed meat consumption is linked to cancer-causing in humans. The declaration was based on links specifically to colorectal cancer and stomach cancer.⁴ While this is a reasonable cause for concern over the consumption of processed meat, it might not be nitrates that are specifically to blame for this. Nitrates alone have little to no evidence to support their link to cancer, however nitrates when combined with certain compounds can form end products that are linked to cancer in animals. This may be the case with processed meats being classified as a carcinogen.¹ On the other hand, fruits and vegetables, which can be naturally high in nitrates, have been repeatedly linked to lower incidence of cancer.⁷

What are the official recommendations for processed meat consumption?

All this information may sound confusing regarding the safety of processed meats. However, the main point to note is that regardless of the role that nitrates might play in it, processed meats have been linked to certain cancers. Due to this, it is recommended to reduce the amount of processed meats you consume, especially if you have a family history of stomach or colorectal cancer.^4,8 The current Dietary Guidelines for Americans also suggest limiting processed meats, as they are high in sodium, which most Americans consume too much of. They also site that diets high in processed meats are typically associated with poorer health outcomes overall.⁹

The bottom line

Overall, there is a lot of confusing information when it comes to nitrates and processed meats. Many people commonly worry about processed meats because they have heard that the added nitrates are going to negatively impact their health. In reality, the relationship between nitrates and health seems to be very complex and not yet fully understood. Additionally, while processed meats are an affordable and convenient protein source, there do seem to be health concerns regarding their classification as a carcinogen. Due to these links to cancer and these products being high in sodium, it is recommended to reduce your consumption of processed meats.

References

1. Bedale W, Sindelar JJ, Milkowski AL. Dietary nitrate and nitrite: Benefits, risks, and evolving perceptions. Meat Science. 2016;120:85-92. doi:10.1016/j.meatsci.2016.03.009
2. Underferth D. Processed meat and cancer: What you need to know. MD Anderson Cancer Center. Accessed September 11, 2024. https://www.mdanderson.org/publications/focused-on-health/eat-less-processed-meat.h11-1590624.html
3. Gilchrist M, Winyard PG, Benjamin N. Dietary nitrate – Good or bad? Nitric Oxide. 2010;22(2):104-109. doi:10.1016/j.niox.2009.10.005
4. Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1
5. Zhang Y, Zhang Y, Jia J, et al. Nitrite and nitrate in meat processing: Functions and alternatives. Curr Res Food Sci. 2023;6:100470. doi:10.1016/j.crfs.2023.100470
6. Ferysiuk K, Wójciak KM. Reduction of Nitrite in Meat Products through the Application of Various Plant-Based Ingredients. Antioxidants (Basel). 2020;9(8):711. doi:10.3390/antiox9080711
7. Lee JE, Chan AT. Fruit, Vegetables, and Folate: Cultivating the Evidence for Cancer Prevention. Gastroenterology. 2011;141(1):16-20. doi:10.1053/j.gastro.2011.05.020
8. Limit Consumption of Red and Processed Meat. American Institute for Cancer Research. Accessed November 11, 2024. https://www.aicr.org/cancer-prevention/recommendations/limit-consumption-of-red-and-processed-meat/
9. Dietary Guidelines for Americans, 2020-2025.