Consuming meat can be beneficial for your health under certain conditions. It serves as an excellent protein source and is rich in vital nutrients like iodine, iron, zinc, and B vitamins, which are often lacking in a vegan diet. Recent studies have debunked the negative reputation of saturated fat, showing no correlation between its consumption and heart disease or stroke. Therefore, enjoying grass-fed, free-range meat occasionally can have more positive effects than negative ones.
However, what about processed meat such as sausages, frankfurters, and mortadella? While they add flavor to a carnivorous diet, the medical community does not view cured, canned, or processed meats as favorably as unprocessed cuts of steak. Are all processed meats equally harmful? And how much can you consume without consequences?
Let’s begin with the concerning news. According to Dr. Keren Papier, a nutritional epidemiologist leading colorectal cancer research at Oxford University, the World Health Organization categorizes processed meat as carcinogenic to humans. Eating an additional 50 grams of processed meat per day, which is roughly equivalent to two slices of ham, could increase the risk of colorectal cancer by 18%. It’s important to note that age remains the primary factor for most forms of bowel cancer, with a 7% lifetime risk for men and 6% for women in the UK. Adding processed meat to the diet would increase the risk to 8% for men and 7% for women.
Furthermore, processed meats have been linked to a higher risk of developing dementia. A significant study conducted in 2021 found that every additional 25 grams of processed meat in a person’s daily diet increases the likelihood of Alzheimer’s disease by 52%.
What contributes to this increased risk? According to Papier, several potential mechanisms have been proposed. One of them is the high content of haem iron in processed meat, which may promote the formation of potentially carcinogenic compounds called N-nitroso compounds. As for dementia, limited research suggests that inflammation could be a contributing factor. Processed meat may alter the gut microbiome, leading to various undesirable effects.
Are there specific types of meat that pose higher risks? Unfortunately, conducting studies in this area presents challenges. Most studies rely on observational data, where participants self-report their meat consumption without distinguishing between different varieties, such as hotdogs and Italian sausages. People who consume one type of processed meat usually consume others as well, making it difficult to isolate the impacts of specific types. Are there any guidelines indicating which kinds are the most harmful?
According to Papier, there is some evidence suggesting that the processing method may impact health. For example, curing meat with sodium nitrites, which gives processed meats their distinctive color, can increase the formation of N-nitroso compounds with potential carcinogenic properties.
To provide further insight, it’s important to understand the difference between nitrates and nitrites. Both compounds are present in many foods. Nitrates are commonly found in whole plant foods like beetroot and leafy greens. In the mouth, bacteria convert nitrates into nitrites. However, what may make a difference is that nitrate-rich foods also contain protective polyphenols and fiber, which processed meats lack. A recent large-scale US study pointed to this as a key factor in the health effects associated with nitrites found in processed meats.
Another potential mechanism is the processing and cooking methods used for meat. Smoking or cooking meat at high temperatures can lead to the formation of chemicals that may increase the risk of cancer. This may be disappointing news for barbecue enthusiasts, particularly those who prefer their meat well-charred.
In the absence of comprehensive research outlining the worst types of processed meats, the best advice is to reduce overall consumption. The NHS recommends consuming less than 70 grams per day. Occasional indulgence in pepperoni on a pizza or a slice of salami will not dramatically increase your risk. Therefore, maintain a predominantly plant-based diet and consider meat as an occasional treat. Whenever possible, opt for free-range meat, as it is likely to be healthier for both you and the animals involved.
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