Understanding Processed Meat
Processed meat refers to meat that has been preserved and flavored through various methods, including salting, curing, fermentation, and smoking. The primary goal of these processes is to extend the shelf life and enhance the product's flavor. Examples include hot dogs, ham, sausage, and bacon. Given that jerky is typically produced by marinating and dehydrating meat with salt and other flavorings, it fits squarely into this definition.
The Health Concerns of Processed Meat
In 2015, the International Agency for Research on Cancer (IARC), an arm of the WHO, classified processed meat as "carcinogenic to humans". This was based on studies demonstrating a link between its consumption and an increased risk of certain cancers, particularly colorectal cancer. Some of the primary concerns with heavily processed meats include:
- Nitrates and Nitrites: These preservatives, used to prevent bacterial growth and maintain color, can form carcinogenic compounds called nitrosamines in the body.
- High Sodium Content: The heavy salting used for preservation in many commercial jerkies can significantly raise sodium intake, which is a risk factor for high blood pressure and heart disease.
- Added Sugars: Many commercially available jerkies contain added sugars, which can increase calorie intake and may lead to negative health outcomes over time.
- Harmful Compounds from High-Heat Cooking: Some processing methods involve high heat, which can create other potentially harmful compounds.
The Spectrum of Jerky
While jerky is technically processed, it's a mistake to treat all jerky equally. The level of processing can vary dramatically, from heavily manufactured commercial products to simple, homemade versions. The health impact of jerky is determined by its specific ingredients and preparation. This is where discerning consumers can make better choices for their diet.
Commercial vs. Homemade Jerky: A Comparison
| Feature | Commercial Jerky | Homemade Jerky |
|---|---|---|
| Processing Level | Often heavily processed with numerous additives for flavor and preservation. | Minimally processed, with full control over ingredients and methods. |
| Ingredients | May contain high amounts of sodium, sugar, nitrates/nitrites, and artificial flavors. | Uses your choice of whole meat, natural seasonings, and significantly less salt and sugar. |
| Shelf Life | Long shelf life, sometimes up to a year, due to added preservatives and vacuum sealing. | Shorter shelf life, typically a few weeks to a couple of months, depending on storage. |
| Nutritional Profile | Varies, but often high in sodium and sometimes high in sugar. Provides protein but also unwanted additives. | Excellent source of lean protein, high in iron and zinc, and low in unwanted additives when prepared correctly. |
| Cost | Typically more expensive per pound due to manufacturing and packaging costs. | Can be more cost-effective in the long run after initial equipment investment. |
| Food Safety | Regulated by food agencies like the USDA and FDA, ensuring a standard of safety. | Requires careful attention to safe food handling and heating meat to proper temperatures (160°F) to prevent bacterial contamination. |
How to Choose or Make Healthier Jerky
For those who love jerky but want to make healthier choices, here's what you can do:
- Become a label expert: When buying store-bought jerky, check the nutrition facts. Look for brands that have lower sodium and sugar counts per serving, ideally below 300mg of sodium.
- Avoid nitrates and nitrites: Seek out products labeled "no added nitrates" or "uncured." These typically use natural preservatives like celery juice powder instead.
- Choose grass-fed and organic: Opting for jerky made from grass-fed beef or organic meats can ensure a product free from extra antibiotics and fillers.
- Consider other types of jerky: Turkey, venison, or even plant-based jerky can be excellent alternatives to traditional beef, with varying nutritional profiles.
- Make it yourself: This is the best way to control all ingredients. You can customize the seasoning and ensure minimal salt and sugar are used, creating a truly healthy protein snack. The North Dakota State University Extension offers guidance on safe jerky making practices.
Conclusion: The Final Verdict
In short, yes, jerky does count as processed meat. Its methods of preservation through curing, salting, or smoking place it in this category, according to definitions from organizations like the WHO. However, this classification doesn't automatically mean all jerky is equally unhealthy. The key lies in understanding the significant variability in quality among different products. By reading labels, choosing minimally processed options, or making your own, you can enjoy a flavorful, protein-packed snack while mitigating the health risks associated with heavily processed versions. Moderation and informed choices are your best tools for fitting jerky into a healthy diet.
