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Quote of the day:

"The most common way people give up their power is by thinking they don’t have any."

– Alice Walker

Processed Meats

What is it?

Processed meats are defined as meat products that have undergone various processes to extend their shelf life, enhance their flavor, and improve their texture. These processes typically involve curing, smoking, salting, or adding preservatives. Common examples of processed meats include bacon, sausages, hot dogs, ham, salami, bologna, and deli meats.

These products are usually made from various types of meat, such as beef, pork, poultry, or a combination of these, and may also contain meat by-products. Some studies have found a link between high intake of processed meats and an increased risk of certain diseases, such as colorectal cancer and cardiovascular disease. Therefore, it is generally recommended to consume processed meats in moderation and prioritize whole, unprocessed meats and other protein sources in your diet.

Why does it matter?

Processed meats have been associated with several health concerns due to various reasons:

• High in Sodium: Processed meats are often high in sodium due to the addition of salt and other preservatives. Excessive sodium intake can contribute to high blood pressure, which is a risk factor for heart disease and stroke.

• Preservatives and Additives: Many processed meats contain preservatives such as nitrites and nitrates, which are used to enhance flavor, preserve color, and prevent bacterial growth. However, when these preservatives are exposed to high heat during cooking or digestion, they can form compounds called nitrosamines, which have been linked to an increased risk of cancer.

• High in Saturated Fat: Processed meats are often high in unhealthy saturated fats. A high intake of saturated fats has been associated with an increased risk of heart disease, obesity, and other health problems.

• Linked to Cancer: Consumption of processed meats has been linked to an increased risk of certain types of cancer, particularly colorectal cancer. The World Health Organization (WHO) classified processed meats as Group 1 carcinogens, indicating that there is sufficient evidence to suggest a causal relationship between their consumption and cancer.

• Low Nutritional Value: Processed meats generally have lower nutritional value compared to unprocessed meats. They are often high in calories, sodium, and unhealthy fats while lacking essential nutrients such as fiber, vitamins, and minerals.

If you do consume processed meats, do so in moderation, or avoid completely if you can.

How to remove from your life?

Removing processed meats from your daily diet is a healthy choice. Common processed meats to avoid are hotdogs, pepperoni, bologna, ham, bacon, sausage, salami, pastrami, etc. Here are some alternative options:

1. Whole, unprocessed meats: Replace processed meats with lean, unprocessed alternatives such as skinless poultry (chicken, turkey), fish, lean cuts of beef or pork.

2. Plant-Based Proteins: Incorporate plant-based protein sources into your meals like legumes, tofu, tempeh, and chickpeas. Replace bacon, ham, sausage for breakfast with avocado or adding veggies into your omelets.

3. Homemade sandwiches: Instead of relying on deli meats, make your own sandwiches using roasted or grilled chicken, canned fish (such as tuna or salmon), hummus, avocado, or vegetable fillings.

4. Choose natural and minimally processed options: If you still enjoy processed meats occasionally, look for natural and minimally processed options without added nitrates, nitrites, filler ingredients, or excessive sodium. This can be a healthier choice but nitrate-free is a whole other topic on the addition of “celery powder” which also has nitrates.

Remember that transitioning away from processed meats is a gradual process. It's important to focus on overall dietary patterns and make the change to whole, unprocessed foods as much as you can.

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