Are Processed Meats More Dangerous than Other Red Meats?

by | Nov 13, 2017 | Diet, Habits, & Other Behaviors |

Megan Cole, Claire Karlsson, and Sage Wylie National Center For Health Research

You have probably heard it many times already: don’t eat too much red meat or processed foods. But research shows processed red meats, like bacon, hot dogs, and salami are the biggest problem. Here’s why.

Red Meats vs. Processed Red Meats

In 2015, cancer experts from the World Health Organization concluded that processed meats are a “Group 1 carcinogen,” which means they cause cancer.  Other Group 1 carcinogens include tobacco and asbestos. Based on a review of over 800 studies, 22 scientists from 10 countries determined that processed meats can cause colorectal cancer and probably stomach cancer. [1] Although people who eat more red meat are more likely to develop pancreatic and prostate cancer, nobody knows whether people who eat more red meat tend to have other poor health habits that are the real causes of these cancers, rather than the red meat itself.

Are processed meats more dangerous than other red meats? Yes!Bacon, hot dogs, bologna, and other processed meats are now blamed for causing cancer, and they also increase your chances of developing heart disease and diabetes. A 2010 study led by Dr. Renata Micha from the Harvard School of Public Health analyzed 20 previous studies. She concluded that eating more red meat did not predict whether a person developed heart disease or diabetes, but eating processed meat did. [2]  A person in the US who ate one portion (about one hot dog or two slices of deli meat) of processed meat every day was 42% more likely to develop heart disease and 53% more likely to develop diabetes than if that person did not eat processed meat every day. Your chances of developing these diseases increase with each serving of processed red meat you eat. If you ate an average of 2 servings of processed meat every day rather than none, you would be 84% more likely to develop heart disease and more than twice as likely to develop diabetes.[2] In other words, if you want to keep eating processed meat, eating less of it will still be better for your health.

Why the Difference?

When comparing red meats with processed meats, there are some key differences. Levels of saturated fats and cholesterol are usually similar in processed and unprocessed meats, but processed meats generally have four times the amount of salt and 50% more preservatives than red meats.[3]

Researchers suggest that salt and other preservatives in processed meats may explain the increase in health problems, but more research is needed to find out. However, we already know that salt increases blood pressure and that preservatives have been shown to reduce tolerance to sugars. People with high blood pressure are more likely to develop heart disease and being overly affected by sugars increases the chance of developing diabetes. Other studies have found that processed meats that have been cured, smoked, and barbequed at high temperatures are more likely to cause colon cancer than other red meats.[4] Cured meats like salami may be especially likely to cause cancer because the nitrate and nitrite salts used in the curing process can help cancer cells to grow. Research will help help find out why, but we already know that whatever the reason, people who eat more processed meat are more likely to develop cancer.

In addition, a study found that Hispanic women who ate a lot of processed meat were more likely to develop breast cancer, although breast cancer was not more likely in non-Hispanic white women who ate more processed meat. [5]

…but don’t pick up that steak so fast.

Does this mean that you are now free to eat all the red meat you want as long as it isn’t processed? Well, no.  Studies have shown that red meat raises the level of “bad cholesterol,” because it is high in saturated fat. Chicken and fish are much lower in saturated fat.  Although processed meat is considered a definite carcinogen, red meat is considered probably carcinogenic to humans (called Group 2A carcinogen). [6] And a study of 150,000 women, published in a major medical journal in 2016, found that eating red meat instead of eating plants increases the chances of developing heart disease and dying at a younger age.[7] Plus, eating less red meat may help reduce climate change, because cows add harmful greenhouse gases.[6]

What Meats Should I Eat and What Meats Should I Avoid?

Experts recommend the following:

  • Choose lean or low-fat meat and poultry. Avoid ground beef that is less than 80% lean (the leaner, the better), and choose skinless chicken.
  • If you do buy processed meats, be sure to read the ingredients and Nutrition Facts label to avoid foods high in salt. Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.” To be considered “healthy,” products must not have more than 600 mg of sodium per serving.
  • Consider eating fish that is rich in omega-3 fatty acids, such as salmon, trout, and herring, or getting protein from other non-meat sources, such as beans and other legumes, almonds, sunflower seeds, and egg whites.[8]

Is All Processed Meat Worse than Red Meat?

All processed meats are not necessarily worse than all other red meats. That depends upon the number of calories per serving as well as its amount of salt and fat. For instance, lean deli meat may be healthier than a fatty hamburger or steak. However, in general, bacon, sausage, hot dogs, pastrami, and many other processed meats are fattier, saltier, higher in calories, and contain more additives than unprocessed red meats such as beef, pork, and lamb. Lean and low-sodium processed meat are less unhealthy, but are still not as healthy as most non-processed meats.

The Bottom Line

Foods that are higher in calories, saturated fat, and salt tend to increase weight, fat, and blood pressure, which make it more likely a person will develop heart disease and/or diabetes. So? Eat a balanced diet with plenty of whole grains, fruits, vegetables, low-fat dairy, and lean proteins. Enjoy red meat in moderation and remember: if you have to choose between a hot dog or a hamburger, the hamburger is the safer bet when it comes to avoiding cancer, heart disease, and diabetes. However, try to avoid topping your burger with high-salt processed condiments such as ketchup, salt, and pickles.

All articles are reviewed and approved by Dr. Diana Zuckerman and other senior staff.

  1. Bouvard, Véronique; Loomis, Dana; Guyton, Kathryn Z; Grosse, Yann; El Ghissassi, Fatiha; Benbrahim-Tallaa, Lamia; Guha, Neela; Mattock, Heidi; Straif, Kurt. (October 2015). “Carcinogenicity of consumption of red and processed meat”. The Lancet. DOI: http://dx.doi.org/10.1016/S1470-2045(15)00444-1.
  2. Micha, R., Wallace, S.K., Mozaffarian, D. (June 2010).“Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis”. Circulation. 121(21): 2271–2283. doi: 10.1161/CIRCULATIONAHA.109.924977.
  3. Sinha R, Cross AJ, Graubard BI, Leitzmann MF, & Schatzkin A (2009 March 23) Meat intake and mortality: a prospective study over half a million people. Archives of Internal Medicine 169(6):562-571.
  4. Santarelli, R.L., Pierre, F., Corpet, D.E., (2008). “Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence”. Nutrition and Cancer. 60(2):131-44. doi: 10.1080/01635580701684872.
  5. Kim, A.E., Lundgreen, A., Wolff, R.K., et al. (2016). “Red meat, poultry, and fish intake and breast cancer risk among Hispanic and Non-Hispanic white women: The Breast Cancer Health Disparities Study.” Cancer Causes Control.  doi: 10.1007/s10552-016-0727-4. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26898200. Accessed on November 13, 2017.
  6. Powell R (2008) Eat less meat to help the environment, UN climate expert says. Telegraph.
  7. Song M, Fung TT, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine; 2016.
  8. United States Department of Agriculture (USDA) (2010). Inside the Pyramid (Meat).