Processed meat is a meat that has been treated in some way to preserve or flavor it through salting, curing, fermenting, and smoking, says Doyle. Think: bacon, sausages, hot dogs, canned meat and other cured meats like salami. And that includes deli meat — whether red like roast beef or ham or white like turkey or chicken.
When it comes to processed meats, consumers are often concerned with added, synthetic nitrates, which are used to preserve the meats and keep them fresher, longer.
Unfortunately, this is another big question mark. Unprocessed red meat, like hamburger and steak, has also been linked to health problems. However, make no mistake. According to Hu, regular consumption of these foods is not considered a healthy dietary choice. Bottom line for this and all processed meats: It would be smart to eat fish, poultry and beans over red unprocessed meat, and for individuals who do consume processed meat products, to do so sparingly, if at all.
Processed meat is meat that's been preserved by smoking, curing, salting or adding preservatives. This includes:. If you eat more than 90g of red or processed meat a day, it's recommended that you reduce your intake to 70g or less a day. You can do this by eating smaller portions of red and processed meat, eating these meats less often or swapping them for alternatives.
If you eat more than 90g of red and processed meat on a certain day, you can eat less on the following days or have meat-free days so that the average amount you eat each day is no more than 70g. Children over 5 should eat a balanced diet, as shown in the proportions on the Eatwell Guide.
This should include meat or other sources of protein. Children do not need as much food as adults, and the amount they need depends on their age and size. For babies and children under 5, get advice on introducing them to white and red meat, and other solid foods.
These average examples of the weight of various cooked meat products can help you find out how much red and processed meat you eat. So how much is too much? Will my daily turkey sandwich give me cancer? Some processed meats include: Ham Sausage Hot dogs Pepperoni Beef jerky Deli meats, including roast beef and turkey Why are processed meats a cancer risk?
Heme is a pigment found mostly in red meat Nitrates and nitrites are added to keep processed meat fresher longer Heterocyclic amines and polycyclic amines are produced when meat is cooked at high temperatures All of these chemicals can damage the cells in the colon and rectum. Tips to avoid processed meat If processed meat products are part of your diet, you can take steps to reduce or eliminate them.
Read the label. Check the ingredient list for words like nitrate, nitrite, cured or salted. Be an educated buyer. Skip nitrate-free meats. These meats may have less nitrates and nitrites. When you eat these foods labeled nitrate-free, your stomach actually turns some nitrates into nitrites. And some of these nitrites can then form cancer-causing substances in your body. Reduce portion sizes of processed meats and eat less frequently.
Choose a plant-based diet most often and have some meatless days. Add grilled chicken, hard-boiled egg, beans, tofu or flaked tuna to your salad instead of cubed deli meat. Order a grilled chicken or fish sandwich instead of a deli sandwich.
Add vegetables to your omelet instead of bacon, ham or sausage. Related Posts. More Stories From Focused on Health. Why one woman decided to have genetic testing for the BRCA mutation. Undergoing genetic testing for cancer can be a nerve-wracking experience. But many patients have found that knowing their genetic cancer risk can be empowering.
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