If You Give Up Just One Food this Year, Make it This One
If you know me, you know that I don’t advocate for blindly eliminating entire categories of foods without a compelling reason.
Well, here’s one definite exception...
Processed meat.
With a very compelling reason…
In 2015, the World Health Organization (WHO) classified processed meats as a Group 1 carcinogen, meaning there’s strong evidence that they increase the risk of cancer. That’s the same category as cigarettes.
Think about that for a minute.
Regular consumption of processed meats like bacon, ham, sausage, hot dogs, pepperoni, salami, and common cold cuts – even deli turkey – has been shown to increase the risk of colorectal cancer, heart disease, and type 2 diabetes.
All it takes is 50 grams a day (that’s less than 2 ounces!) to increase cancer risk by about 18 percent.
Here are a few other things to keep in mind:
Nitrates and nitrites added to processed meats can form harmful compounds in the body that increase cancer risk. (Unlike naturally-occurring nitrates in vegetables, which have health benefits.)
Processed meats are high in saturated fats and sodium, both of which contribute to high blood pressure and plaque buildup in arteries, increasing the risk of heart disease and stroke.
The high fat, sodium, and preservative content in processed meats can contribute to insulin resistance, which can lead to type 2 diabetes.
Preservatives and artificial ingredients have a negative effect on your gut health, disrupting the balance of your microbiome.
There are also concerns that some of these chemicals may be toxic and contribute to inflammation in the body.
Processed meat lovers cringe when I tell them all of this. They can’t imagine giving up their favorites. But, when it comes to the many things in life where there’s a benefit-risk consideration to be made, I ask the same question:
At what cost?
At what cost do you continue to eat foods that have been proven to be carcinogenic, as well as drivers of cardiovascular disease and diabetes? Foods that, essentially, shorten your life?
Well… everything in moderation… right?
That’s fine for a birthday cupcake or a piece of dark chocolate. Have at it! But, in my world, processed meat is a hard no.
Think of it this way. Would you smoke in moderation? Would you have your kids smoke in moderation? Of course not.
It’s really that simple. Maybe not easy, but simple.
Still, transitioning away from processed foods can take time, especially if you’re not the type to jump into things with both feet on day one. If change is hard for you or you feel overwhelmed at the thought, start slowly. Just be sure to have a plan in place that’s specific and measurable. Otherwise you could linger without progressing. Here are a few tips to get you started if you’re stuck:
Slow and Steady: Start by replacing just one meal or one processed meat product at a time. For example, try swapping out bacon for smoked tempeh or mushroom bacon in breakfast dishes or sandwiches.
Creative Seasonings: People love processed meats for their rich, smoky, and savory flavors. To replace that, use smoky spices and umami-rich seasonings like smoked paprika, tamari, and nutritional yeast.
Plan and Prep: A major reason people fall back on processed meats is convenience — they’re quick and easy to prepare. To avoid this, plan out your meals at the beginning of the week – including any that you eat out of the house, like at work or during travel. Taking it one step farther by meal prepping will mean less cooking time, so you won't be reaching for processed meats in a rush.
Whether you’re talking about processed meats or processed foods in general, you really can rewire your palate to crave whole foods instead. And, once you discover how amazing those foods taste and how much better they make you feel, you’ll never go back!
