Processed meat is any meat that has been modified in some way to improve its taste, texture, or shelf life. This can include adding preservatives, smoking, curing, and canning.

Common examples of processed meat include hot dogs, sausages, deli meats, and bacon.

The Link between Processed Meat Consumption and Mortality

Over the past few years, there has been an increasing amount of research examining the link between processed meat consumption and mortality.

Several studies have found that individuals who consume high amounts of processed meat have an increased risk of mortality compared to those who consume less processed meat.

The Health Risks of Processed Meat Consumption

The health risks associated with processed meat consumption are due to the presence of certain chemicals and compounds that form during the processing and cooking of the meat. The most concerning of these compounds include:.

Nitrates and Nitrites – commonly added during processing to preserve the meat.
Polycyclic Aromatic Hydrocarbons (PAHs) – formed during high-temperature cooking, such as frying, grilling, and smoking.
Heterocyclic Amines (HCAs) – formed during high-temperature cooking, such as frying, grilling, and smoking.

These compounds have been linked to an increased risk of cancer, heart disease, and other chronic diseases.

The Findings of Recent Studies

In recent years, several large-scale studies have examined the link between processed meat consumption and mortality.

One of the largest and most well-known of these studies is the European Prospective Investigation into Cancer and Nutrition (EPIC) study, which followed over half a million individuals in ten different European countries for over a decade.

The EPIC study found that individuals who consumed the highest amounts of processed meat had a 44% higher risk of mortality compared to those who consumed the lowest amounts.

Other studies have found similar results, with one study estimating that approximately 3% of all premature deaths each year could be attributed to processed meat consumption.

Why Does Processed Meat Increase Mortality?

There are several theories as to why processed meat consumption may increase mortality.

One theory is that the chemicals and compounds present in processed meat, particularly nitrates, may increase the risk of cancer by damaging DNA and promoting the growth of cancerous cells.

Another theory is that the high amounts of saturated fat and sodium present in processed meat may increase the risk of heart disease and stroke.

Finally, it is also possible that individuals who consume high amounts of processed meat may have other unhealthy lifestyle habits, such as smoking, drinking alcohol, and not exercising, which may also contribute to an increased risk of mortality.

Should you Avoid Processed Meat?

Based on the current research, it is recommended that individuals limit their consumption of processed meat to reduce their risk of mortality and chronic disease.

If you do choose to consume processed meat, it is important to read the labels carefully and opt for products that contain no added nitrates, nitrites, or other preservatives.

Additionally, choosing leaner cuts of meat and preparing them in healthy ways, such as baking or grilling, can also help to reduce your risk of harm.

In general, a balanced and healthy diet should be based mainly on whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

The Bottom Line

The evidence strongly suggests that high consumption of processed meat increases the risk of mortality, largely due to the presence of harmful chemicals and compounds.

If you do choose to consume processed meat, it is important to do so in moderation and to opt for products that contain no added preservatives.