Eating meat has some known health benefits such as being a good source of fatty acids and nutrients like iron, zinc, and B vitamins. But all meats are not considered equal. Red meat, for instance, has the advantage of being a great source of high-quality protein; consumed too frequently, though, and it has been linked totype 2 diabetes and heart disease.
Other meats require similar considerations of risk versus benefit – especially when studied downsides outweigh upsides.
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. Donald Hensrud, an associate professor of preventive medicine and nutrition for Mayo Clinic and the editor of “The Mayo Clinic Diet."
Instead, processed meat is meat that has been modified to either extend its shelf life or to improve its taste such as when it's beenfermented,cured or smoked. Processed meat also includes when "chemical preservatives have been added to it,"says Kearson Petruzzi, a registered dietitian for Cleveland Clinic’s Center for Human Nutrition. "Some examples are bacon, hot dogs, jerky and pre-packaged deli meats," she says.
As a general rule, processed meats are any meats that aren't fresh – though meats that are unmodified and are freshly frozen to be served later are still considered unprocessed.
What is the healthiest processed meat?
Within the world of processed meats, some are thought to be healthier than others as "some processed meat has greater health risks than others depending on the type of meat and the degree of processing," notes Hensrud. Because red meat already has significantly more potentially negative health outcomes than fish or chicken, for instance, its processed version is often considered worse than the processed version of many other meats. But experts stress that no research definitively shows thatanyprocessed meat is free of health concerns.
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Should I stop eating processed meat?
TheWorld Health Organization(WHO) says that processed meat is "carcinogenic to humans.”This means "that research can confidently conclude that it does cause cancer," saysPetruzzi. For a lot of people, that information alone is enough to keep them from eating processed meat altogether. But because the WHO doesn't define how much of a carcinogenicsubstance needs to be consumed before reaching cancer-causing levels, some people choose to continue eating processed meat, albeit perhaps less often than they did before the cancer connection was known.
In addition to being associated with higher cancer risk, processed meat has also beenlinked tochronic obstructive pulmonary disease (COPD), and isassociatedwithheart disease and high blood pressure. "For some conditions such as type 2 diabetes and colon cancer, the risk of eating processed meat is almost double the risk of eating red meat – and red meat is already worrisome," says Hensrud.
Because of such factors, the experts recommend fresh meat options – poultry or fish especially – over processed meat. Other healthier alternatives to processed meat that are still good sources of protein include eggs, Greek yogurt, cottage cheese, beans and many nuts and seeds such as cashews,walnuts,almonds, macadamias, pumpkin seeds, sunflower seeds andsesame seeds.And when looking for good meat options to use as pizza toppings or for sandwich fixings, Petruzzi recommends slicing fresh meat at home over using popular processed meats such as pre-packaged deli meat or sausage and pepperoni. "There absolutely are some healthier alternatives to processed meats that can be an integral part of a balanced diet," she says.
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.
How carcinogenic is processed meat? ›
The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there's strong evidence that processed meats cause cancer. Eating processed meat increases your risk of bowel and stomach cancer.
How much cancer is caused by meat? ›
An analysis of data from 10 studies estimated that every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18%.
Is turkey bacon a carcinogen? ›
It probably contains nitrates
Because of this, the World Health Organization classifies processed meats like bacon (and turkey bacon) as a Group 1 carcinogen—the same designation as tobacco smoke (15).
Is canned tuna 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.
Is turkey deli meat a carcinogen? ›
There is no way to completely eliminate your risk of cancer. However, the American Institute of Cancer Research recommends avoiding processed meats. That means eat as little processed meat as possible. They are considered carcinogens and eating them increases your cancer risk.
What foods are level 1 carcinogens? ›
The new IARC report places processed meats (hot dogs, bacon, ham, sausage, cold cuts) in Group 1: Carcinogenic to Humans, the same category as cigarettes. Red meat (beef, pork, lamb) is assigned to Group 2A: Probably Carcinogenic to Humans.
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.
What processed meats should you avoid? ›
Eating too much bacon, sausages, hot dogs, canned meat, or lunch meat—meat that has been processed in some way to preserve or flavor it—is bad for health, according to experts. A number of studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes.
Are eggs linked to cancer? ›
Do Eggs Cause Colorectal Cancers? Even just a few eggs a week may be associated with a 19 percent greater risk of colorectal cancer, but if you hit three or more eggs a week, the increased risk may be as high as 71 percent.
Chicken products contain cholesterol, carcinogens, and contaminants. Cholesterol, carcinogens, pathogens, and even feces found in chicken products increase the risk of heart disease, breast and prostate cancers, urinary tract infections, and foodborne illnesses.
What is the best meat for cancer patients? ›
Chicken, turkey and fish tend to be lower in saturated fat and cholesterol than their red meat counterparts. And they're often lower in calories, which can help you maintain a healthy weight and reduce your risks for many types of cancer. Try replacements.
Is canned tuna a carcinogen? ›
However, tinned sardines and tuna do offer a variety of health benefits, including omega 3 fatty acids. Canned food is unlikely to be a cause of cancer when consumed as part of a balanced diet.
Is bacon a number one carcinogen? ›
And in 2015, the International Agency for Research on Cancer (IARC) – a group of experts that review and report on research evidence – classified processed meat as a 'definite' cause of cancer (or Group 1 carcinogen) – the same group that includes smoking and alcohol.
Which food is most likely to contain carcinogens? ›
Cancer causing foods
- Processed meat. According to the World Health Organization (WHO), there is “convincing evidence” that processed meat causes cancer. ...
- Red meat. ...
- Alcohol. ...
- Salted fish (Chinese style) ...
- Sugary drinks or non-diet soda. ...
- Fast food or processed foods.
The World Cancer Research Fund (WCRF) recommends limiting red meat intake to no more than 500g (cooked weight) per week, and completely avoiding processed and cured meats altogether.
Is it OK to eat processed meat once in a while? ›
Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health. He added, though that eating a small amount of processed meat occasionally, such as once or twice a month, is unlikely to significantly harm health.
How much meat per week is safe? ›
Cancer Council recommends people: Can consume moderate amounts of unprocessed (or fresh) lean red meat. A moderate amount of meat is no more than 455g cooked red meat (equal to about 700g raw meat) per week. This could be a small 65g serve of cooked meat each day or 2 serves (130g) 3-4 times a week.
How long does it take to get processed meat out of your system? ›
But in a normal, omnivorous diet, the meat will complete its journey through your digestive system in 12 to 48 hours, along with everything else.
