Back in 2015, the World Health Organization’s International Agency for Research on Cancer (IARC) classified processed meat as a carcinogen, which is just what it sounds like — something that causes cancer — because these foods have been shown to raise the risk of colon cancer and potentially other forms of cancer. There have also been studies linking processed meats to a higher risk of heart disease and diabetes. “The current evidence suggests the higher intake of processed meat, the higher the risk of chronic diseases and mortality,” says Frank B. Hu, MD, PhD, Professor and Chair, Department of Nutrition, Harvard T.H. Chan School of Public Health. Hu notes that while there is no sufficient evidence to suggest a safe amount, eating a small amount of processed meat occasionally (once or twice a month) is unlikely to have an appreciable health impact.
Now that we know that the occasional hot dog or strip of bacon isn’t cause for concern, what about a more routine processed meat habit? And what about deli turkey? Is that off the hook? How about meats that claim to have no added nitrates? Those can’t be that bad, can they? To answer these pressing questions, we turned to Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society.
1. What is a processed meat?
Processed meat is a meat that has been treated in some way to preserve or flavor it through salting, curing, fermenting, and smoking, says Doyle. Think: bacon, sausages, hot dogs, canned meat and other cured meats like salami. And that includes deli meat — whether red (like roast beef or ham) or white (like turkey or chicken).
2. Is there any risk for eating processed white meats, like turkey and chicken?
Unfortunately, we just don’t know. “Many studies don’t differentiate between red and white meat consumption in the subjects, so there are still unanswered questions,” Doyle explains.
3. Are meats labeled nitrate-free, no nitrates or no nitrates added any safer?
When it comes to processed meats, consumers are often concerned with added, synthetic nitrates, which are used to preserve the meats and keep them fresher, longer. If you’re concerned about additives, these more natural-sounding meats might seem appealing. But there’s a catch. Doyle explains that these natural meats (including chicken and turkey) are still processed, and they’re still made with nitrates. “They use natural sources of preservatives,” she says. “Many companies are using celery powder, celery juice or celery salt, which are high in nitrates. They can still label their product ‘nitrate-free’, because those are natural and not synthetic, but they are nitrates nonetheless.” In other words, once you ingest deli turkey or chicken or ham made with celery powder or another natural preservative, you’re still consuming nitrates — it’s just in a different form. “Unfortunately, we just don’t know yet whether these have the same impact as synthetic sources of nitrates.”
4. So how much bacon is safe?
“I’ve got a lot of bacon-loving friends who ask me this all the time!” says Doyle. Unfortunately, this is another big question mark. “It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat,” she says. (Unprocessed red meat, like hamburger and steak, has also been linked to health problems.)
FAQs
Processed meat can also be high in salt and eating too much salt can increase your risk of high blood pressure. If you currently eat more than 90g (cooked weight) of red or processed meat a day, it is recommended that you cut down to 70g.
What are considered processed meats? ›
Processed meats are meats that have been preserved by smoking or salting, curing or adding chemical preservatives. They include deli meats, bacon and hot dogs. Eating processed meats increases your cancer risk. Unfortunately, when these processed meats are preserved, cancer-causing substances form.
Is canned tuna considered processed meat? ›
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
How much processed food is safe? ›
Eating processed foods on occasion is fine. However, look for hidden sugar, fat and salt, especially those added during processing. Most Nutrition Facts labels now include added sugars. Dietary Guidelines for Americans recommends getting less than 10% of total calories from added sugars.
Are hamburgers processed meat? ›
What is processed meat? While many people think of processed meat as chow that has gone through some kind of mechanical process – like when beef is put into a grinder to be turned into hamburger meat – that isn't actually the case. "When fresh, ground beef or chicken is not considered processed meat," explains Dr.
Is chicken a processed meat? ›
Turkey and chicken are often recommended as healthy alternatives to red meat. But if they are preserved, they count as processed meats and are harmful.
How much meat is OK per day? ›
Dietary guidelines recommend a maximum of 455g cooked (600–700g raw weight) lean red meat per week, in order to meet iron and zinc recommendations. That's about one small portion (65g cooked/100g raw) if you're eating it every night of the week, or one larger portion (130g cooked/200g raw) every second day.
What deli meat is not processed? ›
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
What is the best processed meat to eat? ›
There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says. Salami, bologna, pepperoni and pastrami, for example, have more sodium and are generally more processed.
Are eggs processed meat? ›
Unprocessed or minimally processed foods: This includes produce such as fruit, vegetables, milk, fish, pulses, eggs, nuts and seeds that have no added ingredients and have been little altered from their natural state.
Eating skinless, white meat is the healthiest way to go. Many professionals have classified white meat from chicken as the leanest and cleanest meat to eat.
What's the healthiest deli meat? ›
If you're looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others,” Zumpano says.
Is peanut butter a processed food? ›
Peanut Butter
Peanut butter is an easy way to work some heart-friendly plant protein into your day. But depending on whether it contains added hydrogenated oils and mono- and diglycerides, it can fall into the processed or ultra-processed bucket on the NOVA scale, explains the National Peanut Board.
Is it okay to eat processed meat once a week? ›
Researchers from the Harvard School of Public Health, based on a review of research on processed meats and risk of heart disease and diabetes, but not cancer, concluded that one serving of processed meat per week (a serving is approximately 3 ounces) is associated with low risk (Micha, Wallace & Mozaffarian 2010).
How much is too much cured meat? ›
In the absence of further research about exactly which processed meats are the worst, the best advice is to lower your intake overall: the NHS recommends that you keep to under 70 grams a day.
Does red meat stay in your system for 7 years? ›
There are so many myths about meat, including whether it sits in your gut for ages after you eat it. Nothing 'sits' in your gut. Your digestive system is not a recycling centre that carefully separates your food into meat, vegetables, grains and so on and then processes them separately.
How long does it take to digest processed meat? ›
We asked dietitian Fiona Carruthers. “Meat will generally leave the stomach in 2-3 hours and be fully digested in 4-6 hours. Our digestive system is well designed to digest meat in order to use its wide range of nutrients, such as iron, zinc and B vitamins.
