Key takeaways:
Nitrates and nitrites are similar chemical compounds naturally occurring in some foods and are added to processed meats to help preserve them.
Added forms of nitrates can be broken down into nitrosamines, which are associated with some types of cancer.
Even meats labeled as “nitrate-free” may contribute to health issues, so it's best to limit your intake of highly processed meats in general.
When shopping for meat, you may have seen the labeling “nitrate-free.” You may be wondering what this means and whether it being nitrate-free makes it a healthier option. That’s why knowing more about what nitrates are, why they are in deli meat, and whether they are bad for you can be helpful in making decisions about purchasing and eating deli meat.
What are nitrates?
Nitrates are a type of chemical compound. Due to conflicting information in the media, many people wonder whether nitrates are bad for you, but not all nitrates are the same. There are both natural sources and added sources of nitrates.
Foods with natural sources of nitrates include:
Vegetables like leafy greens, celery, and broccoli
Fruits like banana, apples, and oranges
Fruit juices including acai, pomegranate, and cranberry
Some herbs, including fennel and parsley
Food with added nitrates, which is most often in the form of sodium nitrate, include cured and processed meats like:
Salami
Bacon
Prosciutto
Pastrami
Hot dogs
Sausages
What is the difference between nitrates and nitrites?
Nitrates and nitrites not only sound similar, but their chemical structures differ only by one oxygen atom.
Nitrates are broken down into nitrites. Nitrites can then be converted further into either nitric oxide or nitrosamines. While nitric oxide has some health benefits, nitrosamines may be dangerous to your health. According to the National Cancer Institute, some nitrosamines have been shown to cause cancer in animals and may increase the risk of certain types of cancer in humans.
Are nitrates bad for you?
Short answer: It depends on where they come from.
According to the Environmental Working Group, there is a big difference between nitrates that are added to foods and those that are naturally present in produce. No evidence suggests that naturally occurring nitrates are harmful. In fact, nitrates from fruits and vegetables may have health benefits, like helping lower blood pressure.
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But, added nitrates are a different story. This is because nitrates added to processed meats are more easily converted to nitrosamines in the stomach. And according to the FDA, nitrosamines in processed meats increase the risk of cancer (specifically colon cancer) when people are repeatedly exposed to them.
But, how much is too much? Studies show that eating 50 g of processed meat daily (85 g of meat is about the size of your palm) increases your risk of colon cancer by 18%. However, it’s hard to say how much risk is from the nitrates and nitrites themselves, versus other aspects of the processed meat, since processed meats have multiple carcinogens (cancer-causing compounds).
Because of these health issues, it is a good idea to avoid processed meats that have added nitrates and nitrites. But, as a consumer, this can be hard since even a “no nitrates or nitrites added” label can be misleading. Here is a closer look.
Is ‘nitrate-free’ deli meat bad for you?
It’s likely that buying processed meats labeled as “nitrate and nitrite-free” or “uncured” isn’t much healthier than regular deli meat.
Consumer Reports tested 31 samples of packaged nitrate-free deli meats. They found that meat products with this label had similar levels of these chemicals as meats without the label. This is because current USDA regulations allow processed meats that have natural nitrates and nitrates — like those from celery powder — to claim “no nitrates or nitrites added.”
But, avoiding nitrates in meat doesn’t have to mean never eating deli meat for a sandwich again.
What types of deli meat are healthy?
When choosing deli meat, your best bet is to buy from the deli counter where the meat can be freshly sliced. These meats are likely to have fewer ingredients, be less processed, and be naturally nitrate-free.
Still, even less-healthy meats can be found behind the deli counter, so it’s still important to pay attention to the type of meat you buy. In general, poultry options, including turkey and chicken, are healthier choices than red or processed meats. That’s because they tend to be lower in sodium (salt) and fat and are less processed. Red and processed meat like roast beef, bologna, and salami are less healthy since they have higher amounts of these ingredients and are more highly processed.
How can you avoid harmful nitrates in your diet?
Instead of looking for the “nitrate-free” label at the grocery store, try these tips instead:
Look for fresh, roasted meats at the deli counter or roast your own meat at home.
Try canned tuna or grilled chicken instead of deli meat — these will up your sandwich and wrap game.
Choose tempeh (made from soy) or sauteed mushrooms to go with your eggs at breakfast time instead of bacon or other processed meat.
Swap out deli meat with eggs and avocado, nut butter, or vegetables and hummus for a vegetarian version of your favorite deli meat sandwich.
The bottom line
Not all forms of nitrates are bad. In general, the naturally occurring nitrates in many types of produce are safe to consume. But, added nitrates, like the ones often found in processed meats, are linked to health issues including cancer.
Since even “nitrate-free” meats may still lead to health issues, it is best to limit your intake of all types of highly processed meats, such as salami and bacon. Instead, focus on eating natural, minimally processed sources of meat, like freshly sliced turkey breast. You can also consider other protein sources like fish, eggs, and plant-based foods — like beans or nut butter — in place of deli meats.
Why trust our experts?
References
Calvo, T. (2019). Danger at the deli. Consumer Reports.
Color Me Healthy. (n.d.). The secret to serving size is in your hand.
Environmental Working Group. (2015). How to avoid added nitrates and nitrites in your food.
Food Safety and Inspection Services. (2020). Cured meat and poultry product operations.
Guo, H., et al. (2021). Association of red meat and poultry consumption with the risk of metabolic syndrome: A meta-analysis of prospective cohort studies. Frontiers in Nutrition.
Hord, N. G., et al. (2009). Food sources of nitrates and nitrites: The physiologic context for potential health benefits. The American Journal of Clinical Nutrition.
Miller, P., et al. (2013). Meat-related compounds and colorectal cancer risk by anatomical subsite. Nutrition and Cancer.
National Cancer Institute. (n.d). Nitrosamine.
ScienceDirect. (n.d.). Nitrosamines.
Tarver, T. (2019). Are nitrates and nitrites misunderstood? Food Technology Magazine.
U.S. Food and Drug Administration. (2020). What to know and do about possible nitrosamines in your medications.
Wolk, A. (2017). Potential health hazards of eating red meat. Journal of Internal Medicine.
