Processed Meat: Dangers and Health Implications
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Texas is known for its large and varied food culture, including processed meats.
With processed meat being such a common and popular item in Southern cuisine, it's understandable that people would be curious about the safety of eating it regularly. Unfortunately, although it is considered a convenient and easy option when it comes to meal planning, the truth is that there are potential health hazards that come with consuming processed meat regularly.
Let's look at what's considered processed meat and unearth some of the potentially harmful implications for our health.
What is Processed Meat, and Why is It Bad For You?
To define processed meats, we are talking about meats that have been preserved, such as bacon, hot dogs, and jerky. These meats are convenient but contain unhealthy ingredients that can compromise your health.
Meat Processing is a Time-Old Preservation Technique
Processed meat has been around for centuries to preserve food for extended periods. It is essentially any meat altered with additives, salt, curing, and other preservation techniques such as smoking, drying, or canning.
Meat is Processed to Enhance Flavor and Appearance
Usually, the purpose of processed meat is to enhance its flavor or increase its shelf life; however, it is common for manufacturers to add chemicals and preservatives to create products that taste and look different from their natural counterparts.
Meat Processing Eliminates Important Components from the Food Item
Processed meat is a convenient way to enjoy meat without fresh supplies. However, the processing techniques often harm the meat product's nutritional value.
These techniques usually involve curing with salt and preservatives and smoking or drying, which can eliminate essential minerals and vitamins from the food item. Additionally, processed meats can be high in fat and sodium due to ingredients added during production.
Processed Meat Contains Unhealthy Byproducts
Many processed meats also contain unhealthy byproducts like nitrates and other chemicals linked to various diseases, including cancer. So, for example, do chicken nuggets have nitrates? The answer is possibly. You need to check the ingredients list for each product.
They usually contain large amounts of salt and preservatives that can raise blood pressure and increase the risk of heart disease. Processed meats are also high in saturated fat, which can lead to an increased risk of stroke or diabetes.
Therefore, it is essential to ensure we consume processed meats in moderation and maintain a balanced diet with fresh and unprocessed foods to reap maximum health benefits.
Is There Any Risk for Eating Processed White Meats, Like Turkey and Chicken?
For many, a balanced diet is key. One source of nutrition comes from meat. Meat can be categorized by its animal source and how it is prepared.
Red meat is widely available and is richer in iron and protein than white meat. It comes from mammals such as beef, pork, lamb, and goat. On the other hand, lighter in color, white meat comes from birds like chicken, turkey, duck, and goose.
It can be tempting to consider red and white meat as different species. Still, they are both significant sources of saturated fats. This has been verified by a study that revealed that both groups could have the same effect on our cholesterol levels.
Chicken and Turkey may not have the same reputations as beef or pork. Still, what matters is having less processed animal protein in our diets in general. Turkey and chicken are often sold as healthy alternatives to red meat. But as long as they are preserved, they are processed meats and harmful.
Nutritionists recommend replacing processed meat with fresh animal or plant-based proteins wherever possible - such as legumes and nuts. In addition, individuals wanting to reduce their risk of heart disease and stroke should consider doing this sooner rather than later.
In need of fresh turkey? Get Your Thanksgiving Turkey From These Texan Farms!
Chicken Nuggets
Chicken nuggets are undeniably popular; they have become a staple in many diets. What people need to learn, however, is the truth behind what constitutes a chicken nugget.
While white chicken meat from the pectoral muscles of the bird (breast) is supposed to be the main component, other parts of the chicken can also be present, as well as a plethora of preservatives and fillers. Furthermore, these nuggets are typically fried in hydrogenated oil, drastically increasing their fat and sugar content and making them an unhealthy food option if eaten regularly.
Moreover, most brands don't contain what would be considered actual "meat." Instead, it comprises less than fifty percent real poultry mixed with various carriers or suspensions.
When considering their health benefits, this processed chicken only makes for a desirable meal choice for a short period.
Hotdogs and Sausages
Processed meats can be an essential part of American celebrations. Still, evidence suggests it should not become a regular feature in our diets.
Research demonstrates that processed meat products such as hot dogs, sausages, bacon, ham, and deli meats (how long do deli meats last?) have been linked to several health problems such as:
Cancer
Type 2 Diabetes
The curing and preserving processes used to create these types of meat product exposes consumers to risks from nitrites, preservatives, and other artificial ingredients.
Therefore, although occasional consumption of these products is unlikely to cause any health concerns, limiting your processed meat intake is recommended for long-term health benefits.
One debate has been dominant for many years, and that's whether red meat is good for you or is red meat bad for you. This is a perennial question, provoking much dispute and controversy. Nevertheless, the question is highly relevant to the Lone Star State, whose cuisine, culture, and economy will undoubtedly be affected by its definitive answer.
Are Meats That are Labeled Nitrate-Free, No Nitrates, or No Nitrates Added Any Safer?
Despite recent health trends suggesting shoppers should avoid processed meats due to the additive risk associated with artificial nitrate preservatives, many companies are trying to offer healthier alternatives that feature natural sources of nitrates. This has led shoppers to purchase "nitrate-free" products they think are safer or more nutritious, such as turkey and chicken.
However, these meats are still processed using natural sources of nitrates, such as celery powder, (how long does celery powder last?) which, although it may not be synthetic, still contain significant levels of nitrates.
While food labels may tout sugar-based nitrates as an effort to sidestep other synthetically produced additives, they still contain some form of nitrate — often the same amount found in conventionally cured meats.
So when it comes down to it, getting a natural product does not necessarily mean it is free from nitrates, just because the preservatives come from a more 'natural' source!
How Much Processed Meat is Safe to Eat?
Eating processed meat can be a quandary for health-conscious individuals. After all, it is often high in sodium and saturated fat, with proven links to cancer and heart disease. Although unprocessed red meat offers fewer health concerns, research needs to be more conclusive about whether or not there is a safe limit for either type of meat product.
Therefore, informed decisions should be made judiciously based on responsible nutrition models mindful of high saturated fat and salt levels in processed and unprocessed meats.
A balanced diet, rich in vegetables and whole grains rather than relying on processed or unprocessed meats as primary protein sources, may be an intelligent course to follow when considering dietary choices.
Have You Been Eating Processed Meat Without Realizing It?
Most of us know the dangers of eating processed meats; however, some people may not realize that even seemingly innocent foods like roasted chicken and turkey have likely had nitrates added to them.
Many sources, such as deli meat packets or deli counters, contain nitrates and nitrites naturally in our environment. Still, when exposed to heat, they become hazardous to our well-being. This is why it's essential to understand what exactly you're putting into your body and read labels carefully.
Eating diets high in vegetables can provide a healthier alternative to processed meats, reducing your consumption of nitrates and nitrites.
Prevention is key; with awareness of the consumption of processed meats and their additives, we can start making more conscious decisions about what we eat.
How Can You Avoid Processed Meat?
Processed meat has been linked to increased cancer risk, making avoidance the best choice for prevention. Yet most people need to realize that many foods contain hidden processed meats. To spot them, check the ingredients label. For example, suppose salt is listed as the second ingredient, or you find celery powder. In that case, it's likely a processed meat product. Taking small steps like checking labels can help reduce your exposure to increased cancer risks and keep you healthier in the long run.
Alternatives to Processed Meat
Replacing processed meat with fresh or vegetarian alternatives can be a healthful substitute. Many recipes that may have previously included processed deli meats can be altered to incorporate lean and nutrient-dense proteins, such as turkey or chicken breast, tuna and egg salad, hummus, and tofu (how long does tofu last?).
Additionally, herbs and spices can be used instead of traditional seasonings for added flavor without the added sodium and preservatives. As your tastes adjust to nutritional eating habits, you might prefer the wholesome flavors of fresh food more than the high-sodium versions found in processed meats. Opting for whole-natural foods whenever possible is vital to creating healthier, flavorful, and filling meals.
With Texas being home to thousands of local food producers, it's easy to find fresh, healthy, local, and seasonal food. But let's take that a step further and explore the ways to eat healthily without breaking the bank.
Discover the finest farm-to-table experience with these six Dallas-based butcher shops that offer a diverse selection of fresh, hormone-free, and antibiotic-free meats.
