Nitrites

(Berkeley Wellness)
Should You Be Wary of Nitrites?

Some processed meats boast of having “no nitrites” or being “naturally cured.” Are they safer than conventionally cured meat?

Sodium nitrite is typically added to bacon, sausage, ham, hot dogs, and luncheon meats to inhibit growth of bacteria. It also contributes to the characteristic flavor and pink color of cured meats. Aside from its high sodium content, the additive itself is not a problem. The concern is that nitrites can combine with components of protein, called amines, to form nitrosamines, which cause cancer in laboratory animals. And though never proven to cause cancer in people, diets high in cured and other processed meats have long been linked to stomach and other cancers.

Keeping it in perspective

While scientists suspect that nitrosamines contribute to cancer and other health concerns in people who eat a lot of processed meats, other dietary, lifestyle, or genetic factors may be involved, too. Or something else about these foods could be responsible—such as their high salt content, which may make the lining of the stomach particularly susceptible to carcinogens. Moreover, cured meat is just one source of our exposure to nitrites—and a minor one, scientists say. And nitrites, which are also produced in the body, even have health benefits, including the ability to kill harmful bacteria in the intestines and increase nitric oxide, a substance that relaxes blood vessels.

Nevertheless, the U.S. government limits the amount of nitrites allowed in processed meats to keep nitrosamines to a minimum. And thanks to improved preservation techniques, cured meats today contain only one-fifth of what they did in the 1970s. Manufacturers also add ascorbic acid (vitamin C) or sodium erythorbate (related to vitamin C), which speeds curing and reduces conversion of nitrites to nitrosamines.

What to do

There’s no evidence that the small amounts of nitrite-cured meat typically consumed by Americans or Canadians pose a significant health risk. Still, moderation is a good idea.

• Eat cured and other processed meats, especially bacon, only on occasion. They shouldn’t be part of your everyday diet anyway, since they are often high in fat and sodium. Look for lower-fat and lower-sodium versions.

• Eat smoked foods, including smoked fish, in moderation as well. They are often cured before smoking and also contain other potential carcinogens from the smoking process.

• Consume foods rich in vitamin C and other antioxidants. Among their many benefits, they may help reduce nitrosamine formation.

• Meats labeled “naturally cured” or “uncured” are available in health-food stores and some supermarkets. Instead of sodium nitrite, manufacturers use beet or celery juice, salt, honey, and other natural ingredients to achieve properties similar to nitrite-cured meat—though these products tend to have shorter shelf lives. Regulations prohibit the use of sodium nitrite in USDA-certified organic meat products.