Processed meat means meat that is changed to last longer. This includes beef, pork and other red meat that is salted, cured, smoked, fermented, or has chemicals like nitrates added. Common examples are deli meat, bacon, ham, hot dogs, pepperoni, beef jerky and sausage. Maya Vadiveloo, a nutrition expert, told TODAY.com, “If I had to choose one food to avoid, it would be processed meat.”
Why it matters: processed meat is linked to cancer
The World Health Organization has labeled processed meat as carcinogenic to humans. The American Institute for Cancer Research says, “Even small amounts of processed meat eaten regularly increase the risk of colorectal cancer.” It also warns, “When meat is smoked, cured, salted or has added nitrites, compounds form that can cause cancer.”
The National Cancer Institute reports evidence that processed meat is linked to a higher risk of stomach cancer. The risk may come from iron and fat in red meat, plus salt and nitrates in processed meats, the institute notes.
Many deli meats are also high in saturated fats, which registered dietitian and TODAY nutrition editor Natalie Rizzo says “are linked to things like higher risk of cancer, higher risk of heart disease, higher cholesterol and higher blood pressure.”
How to cut down on processed meat safely
Chicken or turkey versions of processed meat are slightly healthier, but the American Institute for Cancer Research still recommends limiting all types. If someone really wants a deli-style sandwich, registered dietitian Samantha Cassetty suggests buying a rotisserie chicken or freshly roasted turkey, slicing it, and using that instead — a healthier option than packaged deli meat. She also recommends other protein choices like chickpeas, eggs and canned tuna as good substitutes for processed meat.
FAQs
Q1. What is the No. 1 food linked to higher cancer risk?Processed meats like bacon, ham, deli meat, hot dogs and sausage are the top cancer-linked foods experts warn to avoid.
Q2. Why are processed meats considered dangerous?
They contain salts, nitrates and compounds formed during smoking or curing that increase the risk of colorectal and stomach cancer, according to health experts.