Processed meat can increase your cancer risk. Here’s what you need to know.
Processed meats are extremely popular, and for many people, they are a regular part of their diet—bologna sandwiches, ballpark franks, and bacon-wrapped-everything. But did you know that processed meats can increase your risk of cancer?
Eating a healthy diet that can reduce your cancer risk takes many forms, but it starts with knowing what exactly counts as processed meat and how to make healthier choices. Here’s what you need to know about processed meat so you can take charge of your health:
What is processed meat?
The term “processed meat” refers to any meat that has been altered to change its flavor or to extend its shelf life and make the meat last longer. This typically involves salting, curing, smoking, fermenting or adding preservatives to the meat. The bottom line: Processed meat is no longer in its original, fresh state.
Common foods that are considered processed meats include:
- Bacon
- Hot dogs
- Luncheon meats, including sliced poultry (turkey breast, chicken), cured pork products (ham, salami, prosciutto, bologna) and roast beef
- Pepperoni
- Canned meats, including SPAM, corned beef, canned tuna and Vienna sausages
READ MORE: Comment manger les bons aliments peut réduire votre risque de cancer colorectal
Processed meat is different depuis viande rouge. Unprocessed cuts of steak, lamb, pork chops and ground beef are examples of red meat, as long as no preservatives have been added to them. Distinguishing between the two types of meat is important because the recommended amounts for consumption are different.
You should limit your red meat intake to no more than 18 ounces per week. You should avoid consuming processed meat entirely.
Why should I avoid eating processed meat?
Studies show a strong link between cancer colorectal and diets high in processed meats, caused by several chemicals used in the processed meat production. These chemicals can damage cells in the colon and rectum—and as damage accumulates over time, your colorectal cancer risk increases.
Sodium nitrate is a popular additive used in processed meat production and is known to form cancer-causing compounds in the body. It’s mainly used for three reasons: to preserve the red/pink color of meat, to improve flavor by suppressing fat oxidation and to prevent the growth of bacteria.
Beyond chemical additives, processed meats tend to be high in sodium and saturated fats. Eating foods with these qualities increases the risk of other chronic conditions, such as heart disease, and can contribute to obesity, which can increase your risk of several types of cancer.
How can I protect myself and reduce my risk?
Meat is still an excellent source of protein, which your body needs. You don’t need to eliminate meat entirely to protect your health—but choosing the right types can make an impact. Opt for fresh cuts and lean protein, like chicken breast, ground turkey or pork tenderloin.
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If you’re not sure if a particular meat is considered processed or not, check out the nutrition labels on the packaging. If the ingredients list words such as nitrate, nitrite, cured or salted, it’s likely been processed. Also be aware that meats labeled “no nitrates added” or “nitrate-free” are not much safer than conventional processed meats, as they often contain similar amounts of natural nitrates that turn into harmful nitrites.
Processed meats may be convenient and flavorful, but the long‑term health risks, specifically colorectal cancer, cannot be ignored. By choosing fresh, lean proteins and paying attention to ingredients, you can significantly reduce your risk while still enjoying a balanced, satisfying diet.