How to reduce your processed meat intake

Processed meat

Processed meat refers to products that have been modified (by processes such as salting, curing, smoking, or adding chemical preservatives) in order to improve taste or increase shelf life. Common processed meats include sausage, bacon, hot dogs, meat jerkies, and deli meat. 

Processed meats often contain added nitrates and nitrites, which can lead to carcinogen formation during digestion. They’re also often high in saturated fats and sodium, both of which have been linked to elevated risk of colorectal cancer. As little as 50 g of processed meat daily–about the size of one hot dog–was shown to increase the risk of colorectal cancer by 16%.^[1] Processed meat intake in postmenopausal women has also been associated with an increased risk of breast cancer. 

But the risks extend beyond cancer. Processed meat consumption increases the risk of cardiovascular disease, type 2 diabetes, stroke, and raises your overall mortality risk.^[2] The results appear to be cumulative–the more processed meat you eat, the higher your risk–which means reducing consumption is a worthwhile goal, even if completely eliminating processed meat from your diet is unrealistic.  

If you’re looking to reduce your processed meat consumption, consider the following: 

1. Make your own “deli” meat:
   When ordering meat from a deli counter, it’s not only impossible to control what additives are used, it’s often difficult to even find this information. Many deli favorites, however, can be made at home. Seasoned poultry or roast beef sliced thin can satisfy cravings without risking additives you’d rather avoid, like nitrates, nitrites, and heavy doses of sodium. Deli meat can also be safely frozen. Preparing large batches of your own “deli” options offers a healthier–and potentially cost effective–alternative to the deli counter. 
   
   
2. Read labels closely:
   Check for additives like “sodium nitrite” or “potassium nitrate,” salt compounds that, in cooked meats, can form nitrosamines, a known carcinogen.^[3] Don’t be fooled by “uncured” or “no nitrates added” branding–using naturally derived nitrates and nitrites, such as celery salt, is a loophole food purveyors can exploit to healthwash their food without meaningfully changing the levels of nitrates and nitrites in the finished product.^[4] Make sure to also check overall saturated fat and sodium content; this can vary widely between processed meat products, and avoiding excess amounts of either can reduce the negative impact of processed meats (though not fully eliminate it).
   
   
3. Replace processed meats with unprocessed versions:
   Some of the same studies that have linked processed meat to negative health outcomes have shown that consuming a similar amount of unprocessed red meat or poultry doesn’t carry the same health risks. It’s important to note that freshly ground raw poultry, beef, or pork isn’t considered processed–a homemade burger is a healthier option than a store bought hotdog and may satisfy a similar craving.
   
   
4. Start small:
   Completely eliminating processed meat from your diet may seem daunting, but cutting out processed meat at even a single meal each week can reduce your risk. Replacing processed meat with unprocessed options like freshly ground meat or a fresh chicken breast is usually simple. Protein rich foods such as beans, lentils, tofu, or eggs can be substituted for meat in many recipes, and tasty, healthy vegetarian recipes can be just as satisfying as meat-based alternatives.