Author: Tuesday Hoelscher, RDN

First off, let's talk about what processed meats actually are. Of course, all meat is "processed" in some way to get it from the animal to our table. However, "processed meats" is a term that specifically refers to meats that have been preserved by smoking, curing, salting, or having added chemical preservatives. This causes nitrates to form, which increases cancer risk.

Some examples of processed meat:
-Deli meat
-Sausage
-Bacon
-Hot dogs
-Beef jerky

So back to our question, is eating "no nitrate added" or uncured processed meats a better option?

Short answer: no.

Long answer: "No nitrate added" meats typically contain a natural form of nitrates such as celery, beets, or vinegar that break down in the cooking process and cause the same effects in the body as added nitrates.

Ideally, it is better to limit processed meats if you're able, even if they are "no nitrates added" or uncured.

What else can you do instead?
-Limit intake of processed meat to special occasions where it is prepared and served by others.
-Substitute white meat or fish options in the place of processed meat.
-Buy deli meat from the deli section where the meat is cut right off the animal, rather than pre-packaged deli meat. This option isn't perfect either, but it is certainly a better choice. ​
-Try some plant based options instead like tofu, beans, seeds, and nuts to increase your protein intake.

Remember, regular consumption (~2oz per day) of processed meat increases the risk of colorectal cancer specifically (research estimates risk increase at 1-2%), so having these meats sparingly and occasionally is okay if you are comfortable with that, but the less the better!

Author: Tuesday Hoelscher, RDN

The 4th of July is this week and summer grilling days are upon us. My dad and husband both love cooking on the grill so it's really a staple in my house, but the truth is... grilling food increases cancer risk. 

Charring, burning, or grilling red meat, poultry, and fish over high temperatures cause heterocyclic amines (HCAs) to form. These HCAs can damage your genes, and in return, raises the risk for stomach and colorectal cancers. 

Additionally, polycyclic aromatic hydrocarbons (PAHs) can form when the fat from the meat drips onto the flames, vaporizes, and coats the meat. 

But! there is a way to limit your HCA consumption without giving up grilling completely:
1. Avoid charring or burning your meats.
2. Stick with fish. There will be less HCAs that form when grilling fish versus poultry and red meat. 
3. Lightly oil the grill. This will prevent as much char from forming. 
4. Pre-cook your food and then just grill it for the final few minutes of cooking to give it that good outdoor grill flavor. 
5. Lower the temperature. The food is less likely to char or burn at lower temperatures, so there is less HCA formation. 
6. Use leaner cuts of meat. Less fat will drip onto the flame source, so less PAHs will form.
7. Load up on veggies. HCAs will not form when cooking plant products. You could try out tofu or just add extra veggies to your meal and cut back on your meat consumption.
8. Marinade your meat. You can add healthy antioxidants, vitamins, and minerals with a citrus marinade. The flames will come into contact with the marinade first, rather than the meat.

Remember, everything is better in moderation. If you are having a fun barbecue with your friends and family, be mindful of your grilled meat intake but remind yourself it is celebration and an occasional thing. 

Author: Tuesday Hoelscher, RDN