Are "no nitrate added" processed meats cancer friendly?

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