Understanding Your Nutrition Diet: What is Considered a Processed Meat?

October 18, 2025 •

4 min read

The World Health Organization (WHO) classified processed meat as a Group 1 carcinogen in 2015, citing strong evidence it causes colorectal cancer. This significant health finding has led many people to question exactly what is considered a processed meat and how to limit its intake for better health.

Quick Summary

Explains the definition of processed meat and identifies common examples like bacon, ham, and deli meats. Describes the various processing methods and associated health risks, including links to cancer and cardiovascular disease. Provides guidance on how to identify processed products and offers healthier dietary alternatives.

Key Points

Definition of Processed Meat: Meat is considered processed if it has been preserved by salting, curing, fermenting, smoking, or adding chemical preservatives to enhance flavor or shelf life.
Common Examples: Everyday processed meats include bacon, hot dogs, sausages, ham, salami, and many pre-packaged deli or lunch meats.
Associated Health Risks: High consumption of processed meat is linked to an increased risk of colorectal cancer, cardiovascular disease, and type 2 diabetes due to added chemicals and high sodium.
Label Reading Skills: Look for keywords like 'cured,' 'salted,' 'nitrate,' and 'nitrite' on product labels to identify processed items, even those marketed as 'uncured'.
Healthy Alternatives: Reduce processed meat intake by swapping them for fresh or frozen poultry, fish, legumes, tofu, or preparing your own thinly sliced, lean roast meats.
Moderation is Key: While it may not be necessary to eliminate all processed meat, limiting consumption to a minimum and focusing on a plant-rich diet is recommended for optimal health.

What Defines Processed Meat?

Processed meat is any meat that has been altered from its fresh state to enhance its flavor or extend its shelf life. According to the World Health Organization and other health bodies, this transformation involves methods such as salting, curing, fermentation, smoking, or adding chemical preservatives. This means that a meat product is not simply 'processed' because it was cut or ground, but because it has undergone additional, deliberate changes involving chemical additives or specific preservation techniques. The source of the meat can be red meat (like pork, beef, and lamb), poultry, or even offal, and the final product is often a composite of various cuts and types of meat.

Common Examples of Processed Meat

Many processed meat products are staples in the typical diet, often without consumers fully understanding their classification. These can be found in delis, grocery store aisles, and even fast-food restaurants. Common examples include:

Breakfast Meats: Bacon, sausages, and ham.
Deli and Lunch Meats: Salami, pepperoni, bologna, pastrami, and pre-packaged slices of turkey or chicken.
Cooked and Cured Products: Hot dogs, frankfurters, and corned beef.
Specialty Items: Beef jerky, other dried meats, and pâtés.
Canned Varieties: Meats like Spam or other pre-cooked, canned meat products.

The Science Behind Processed Meat's Health Risks

The health concerns surrounding processed meat are primarily linked to the chemicals and compounds used in and produced by the preservation process. Nitrates and nitrites are frequently added as preservatives, which can form carcinogenic N-nitroso compounds (NOCs) when digested. Additionally, other harmful chemicals are produced when processed meat is cooked at high temperatures, such as heterocyclic aromatic amines (HAAs) from frying and polycyclic aromatic hydrocarbons (PAHs) from smoking. Heme iron, a component naturally found in red meat, is also implicated in the formation of damaging compounds. Excessive consumption of processed meats has been consistently linked to various chronic diseases in extensive epidemiological studies.

Processed vs. Unprocessed Meat: A Comparison


Feature	Processed Meat	Unprocessed Meat (e.g., fresh chicken breast)
Preservation	Curing, salting, smoking, or adding chemical preservatives.	Typically frozen or kept fresh without added preservatives.
Ingredients	Often includes added nitrates, nitrites, high levels of salt, flavorings, and fillers.	Contains minimal ingredients, usually just the meat itself.
Health Risks	Increased risk of colorectal cancer, cardiovascular disease, and type 2 diabetes.	No strong evidence of being a carcinogen; associated risks depend on other factors like cooking methods.
Salt Content	Significantly higher due to preservation techniques.	Lower, as salt is not used for preservation.
Examples	Bacon, hot dogs, salami, deli meats.	Fresh cuts of beef, pork, poultry, and fish.

Practical Steps for a Healthier Diet

Reducing processed meat intake is a crucial step towards a healthier diet. Here are some actionable strategies:

How to Identify Processed Meat on Labels

Becoming a savvy consumer starts with reading the product labels. Key terms to look out for include:

Cured/Salted: This indicates the meat has undergone the curing or salting process.
Nitrate/Nitrite: The presence of these chemical compounds is a clear sign of processing. Be cautious of products labeled 'uncured' or 'no nitrates added,' as they may use natural sources like celery powder, which still contain high levels of nitrates that convert to nitrites in the body.
Multiple Ingredients: If the ingredient list is long and contains numerous unpronounceable additives, it's a good indicator of heavy processing.

Making Healthier Swaps and Alternatives

By replacing processed meats with less-processed options, you can significantly reduce your exposure to harmful additives. Consider these alternatives:

Plant-Based Protein: Substitute processed meat with legumes (beans, lentils), tofu, or tempeh.
Fresh Poultry and Fish: Opt for fresh or frozen chicken, turkey, or fish fillets instead of deli slices or canned meats.
DIY Lunch Meats: Prepare your own lean, unsalted roast beef or chicken to slice for sandwiches at home.
Use Spices Instead of Salt: Focus on using herbs and spices to flavor your meals, which naturally contain no added salt.

It is also beneficial to choose lean cuts of unprocessed meat and avoid high-temperature cooking methods like charbroiling, which can produce more carcinogens. A balanced plate should focus on filling two-thirds of the space with whole grains, fruits, vegetables, beans, and nuts, leaving the remaining one-third for a lean animal or plant-based protein. For more information on dietary choices and cancer prevention, you can visit the World Cancer Research Fund website.

Conclusion

In summary, what is considered a processed meat extends beyond simple preparation to any meat preserved by salting, curing, or adding preservatives to prolong its shelf life or alter its flavor. From bacon to deli slices, these products are linked to increased risks of chronic diseases, including certain cancers. By understanding how to identify processed meats on ingredient labels and consciously choosing healthier, whole-food alternatives, you can take a proactive step toward a more nutritious diet and a healthier lifestyle.

Frequently Asked Questions

Yes, extensive epidemiological studies have shown that consuming processed meat increases the risk of certain cancers, particularly colorectal cancer. The World Health Organization has classified processed meat as a Group 1 carcinogen.

Not necessarily. Meats labeled 'nitrate-free' or 'uncured' often use naturally sourced nitrates, like celery powder, which still convert into nitrites in the body and pose similar health risks. It's best to minimize all forms of processed meat.

No. Unprocessed red meat, like a fresh steak or ground beef without additives, is different. Processed meat is specifically meat that has been preserved by smoking, curing, salting, or adding preservatives.

Salt is a key ingredient in many processed meat products because it acts as a preservative and flavor enhancer. The high sodium content can contribute to increased blood pressure and heart disease risk.

The core difference lies in the preservation. Unprocessed meat is simply a fresh cut that is sometimes frozen or mechanically altered (like mincing). Processed meat has undergone preservation methods like curing, smoking, or salting, with added preservatives.

Yes, both chicken nuggets and sausages are typically considered processed meats. They contain additives, seasonings, and fillers and often undergo processing methods beyond simple butchering.

Healthy swaps include replacing deli meat with homemade roast chicken or fish, using plant-based proteins like beans and lentils, and opting for fresh poultry or fish fillets over pre-packaged items.