Most types of processed meat today are considered unhealthy. They have been associated with a higher risk of health issues like cancer and heart disease. Processed meat is said to be harmful to the overall health due to the presence of chemicals.
Processed meat is a type of meat preserved by salting, smoking, drying, curing, or canning. Some examples of food products that are categorized as processed meat are ham, cured bacon, hot dogs, salami, sausages, smoked meat, dried meat, beef jerky, canned meat, etc.
Meat that is frozen or that’s been mechanically processed like slicing or cutting is still considered unprocessed.
Processed Meat Consumption & Unhealthy Lifestyle
Processed meat has long been associated with negative health effects. High amounts of processed meat are more common in people who have unhealthy lifestyle habits.
For example, smoking is more common among individuals who eat processed meat and consume fewer veggies and fruits. It may be that the connections between disease and processed meat are in some part because those who consume processed meat a lot tend to have other unhealthy habits too.
Most observational studies done on processed meat and its health effects try to correct these notions; however, studies have consistently found strong connections between processed meat consumption and different chronic illnesses.
Eating processed meat has been linked with different chronic diseases like hypertension, heart disease, chronic obstructive pulmonary disease, and bowel and stomach cancer.
Studies done on processed meat intake in humans are observational. They show that people who consume processed meat are likelier to get these illnesses, but they can’t prove that processed meat causes the diseases.
Still, the connections are consistent and strong. And, animal studies support this. For example, rat studies have found that consumption of processed meats elevates the risk of bowel cancer.
Processed meat often contains different chemical compounds that may be harmful and elevate the risk of chronic illness.
The Harmful Chemicals Inside Processed Meat
N-nitroso compounds are cancer-causing substances believed to be responsible for some of the negative effects of processed meat consumption. They’re formed from nitrite which is added to processed meat products.
Sodium nitrite is used as an additive for the preservation of the red/pink color of meat, better the flavor by suppressing fat oxidation, averting bacterial growth, better flavor, and reducing the risk of food poisoning.
Nitrite and related compounds like nitrate are present in other foods. For example, nitrate is present in relatively high levels in some veggies and may even be beneficial for the health.
But, not all nitrite is the same. The one in processed meat can turn into harmful N-nitroso compounds of which the most studied ones are nitrosamines. Processed meat is a main dietary source of nitrosamines. The other sources are tobacco smoke, contaminated water, pickled and salted foods, etc.
Nitrosamines are mostly formed when processed meat products are exposed to high heat like grilling sausages or frying bacon. Studies done with animals note that nitrosamines may contribute to bowel cancer formation.
PAHs or polycyclic aromatic hydrocarbons are added to smoked meat. These substances form during the burning process of organic matter. They’re transferred into the air with smoke and pile up on the surface of smoked meat products as well as on grilled, roasted, and barbecued meat.
Smoked meat products can therefore be high in PAHs. They’re believed to contribute to some of the negative health effects associated with processed meat. What’s more, several animal studies have found that PAHs can lead to cancer.
HCAs or heterocyclic amines are chemical compounds that form when fish or meat is cooked under high temperatures like during grilling or frying. They’re not just found in processed meat, but also in meat burgers, fried bacon, and sausages.
They were found to cause cancer when given to animals in high amounts. Usually, these are much higher amounts than the ones normally present in the human diet. Gentle cooking methods like frying under low heat and steaming can help lower the HCAs levels.
Sodium chloride is also added to processed meat products. Also known as table salt, this is one of the oldest preservatives added to food products. However, today, it’s mostly added for better taste.
Even though processed meat isn’t the only food with added salt, its presence may add up to the overall intake of salt of many individuals. Surplus salt intake has been linked with heart disease and hypertension.
Some studies have also found a link between a high intake of salt and a higher risk of stomach cancer.
High-salt diets also contribute to H.pylori, a bacterium linked with stomach ulcers that elevate the risk of stomach cancer.
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