What is Processed Meat?
Processed meat has gone through additional manufacturing and often includes added salt, spices, chemicals and preservatives. Common meat processing steps include:
- Chopping, cutting, grinding, mixing and tumbling
- Curing and salting
- Smoking
- Adding spices, natural and artificial flavors
- Fermenting or drying
- Filling into casings or other edible container
- Treating with heat
Researchers have found that these steps may be part of the reason individuals who eat processed meat are at a higher risk of various types of cancer and earlier death. According to the researchers, these processes:
“…lead to an increased intake of carcinogens or their precursors (polycyclic aromatic hydrocarbons, heterocyclic aromatic amines, nitrosamines) or to a high intake of specific compounds possibly enhancing the development of carcinogenic processes (for example, nitrite).”
What Else Does the Research Show Us?
Due to health concerns about processed meats, a number of U.S. and international studies have been completed. The National Institutes of Health and the American Association of Retired Persons (AARP) found that individuals in the United States who consume red and processed meats increase their risk of mortality from all causes.
There are other factors which may have contributed to this risk. Individuals more likely to consume processed meat were also more likely to smoke, and eat fewer fruits and vegetables. The combined effect between these three behavioral choices increased health risks overall.
What Should I Eat?
One of the best ways to approach healthy eating is to consume everything in moderation. Occasional bacon or processed foods are believed to be safe. The problem occurs when they are eaten several times a day, for example bacon for breakfast and then processed sandwich meat such a bologna for lunch.
When possible, cook your own sandwich meat. Buy a fresh cut of ham or turkey breast, roast and slice it. You can freeze cooked slices and take them out the night before you plan on making a sandwich. Health food stores offer bacon that is not over-treated with sodium and chemicals
Be sure you supplement your diet with healthy amounts of fruit and vegetables. Green leafy salads are especially important.
Finally, avoid other causes of illness such as smoking and lack of exercise. Health doesn’t depend on one dietary element alone. It is a process that requires a whole body approach to wellness
Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A: Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med 2009, 169:562-571
Meat consumption and mortality – results from the European Prospective Investigation into Cancer and Nutrition
