The Truth About Processed Meat: Should We Really Be Worried?

Processed meats, including bacon, hot dogs, and salami, have long been under scrutiny for their potential health risks, particularly their link to cancer.

According to the International Agency for Research on Cancer (IARC), an arm of the World Health Organization, processed meat falls into their “Category 1” classification, which includes substances known to cause cancer in humans.

But what does that mean for your diet?

The process of smoking, fermenting, or adding chemicals like nitrites to meats transforms them into what we call processed meats.

These methods improve shelf life and flavor but also introduce potentially carcinogenic substances such as polycyclic aromatics, heterocyclic amines, nitrites, and heme-iron.

The link between processed meats and colorectal cancer has been demonstrated through numerous observational studies, although cause and effect are still not proven.

While the evidence is not ironclad, it’s consistent enough to raise concern. The IARC’s estimate suggests that eating 50 grams of processed meat daily could increase your risk of colorectal cancer by about 18%.

To put this in perspective, this means that out of 100 people who eat processed meat every day, seven may develop colorectal cancer instead of the usual six.

This risk may sound small, but given the millions who consume processed meats regularly, it can lead to thousands of cancer cases worldwide each year.

However, moderation is key. Enjoying a hot dog at a game or the occasional bacon breakfast is unlikely to significantly increase your risk if it’s not a daily habit.

So, should we panic and cut processed meat entirely from our diets? Not necessarily. Reducing consumption, rather than eliminating it, can help lower risk. A couple of hot dogs a week likely won’t put you in danger, but overindulgence might.

Balancing your diet with plant-based foods or less-processed meats can offer a healthier alternative. And while it’s tempting to swap meats for cheese, keep in mind that, according to some critics, cheese may not be a better alternative.

In the end, the occasional indulgence won’t hurt, but being mindful of how often processed meats make their way onto your plate is worth considering.

Learn how moderation in processed meat can support a healthier lifestyle, and explore more dietary tips on our homepage.