What's the Most Unhealthiest Meat to Eat? Unpacking the Risks

October 19, 2025 •

4 min read

In 2015, the International Agency for Research on Cancer (IARC), a branch of the World Health Organization (WHO), classified processed meat as a Group 1 carcinogen, putting it in the same category as asbestos and tobacco smoke. This makes processed meat arguably the most unhealthiest meat to eat, particularly when consumed frequently.

Quick Summary

Processed meats, including bacon, sausages, and deli cuts, are widely regarded as the most unhealthiest due to high levels of sodium, saturated fat, and preservatives. Regular consumption is linked to a heightened risk of chronic diseases like cancer, heart disease, and type 2 diabetes.

Key Points

Processed Meats are the Unhealthiest: Bacon, hot dogs, and salami are the worst choices due to high sodium, saturated fat, and harmful preservatives.
Processed Meats are Classified Carcinogens: The WHO lists processed meat as a Group 1 carcinogen, meaning it causes cancer.
Red Meat is Probably Carcinogenic: Unprocessed red meat is classified as a Group 2A carcinogen, linked to higher cancer risks, especially with regular high intake.
Cooking Method Matters: Cooking meat at high temperatures, like grilling, can create cancer-causing compounds, regardless of the meat type.
Lean is Better: Choosing leaner cuts of red meat and skinless poultry can significantly reduce saturated fat intake.
Moderation is Key: While not all meat is 'bad,' health experts recommend limiting overall red and processed meat consumption to minimize health risks.
Opt for Alternatives: Lean poultry, fish, and plant-based proteins offer safer and healthier alternatives to processed and fatty red meats.

The Primary Culprit: Processed Meats

When asking what's the most unhealthiest meat to eat, most health and nutrition experts point to processed meats. These are meats that have been transformed through salting, curing, fermenting, smoking, or other processes to enhance flavour or improve preservation. The list includes many common foods, such as bacon, sausages, ham, hot dogs, and salami.

Why Processed Meats Are Unhealthy

There are several reasons why processed meats are considered the least healthy option:

Carcinogenic Compounds: Curing agents like nitrates and nitrites are added to processed meats to prevent bacterial growth and extend shelf life. When these compounds are consumed, they can form cancer-causing N-nitroso compounds in the body, which damage cells and increase the risk of cancers, particularly colorectal cancer.
High Sodium Content: To preserve the meat and add flavour, large amounts of salt are used during processing. This results in extremely high sodium levels, which can lead to hypertension and increase the risk of heart disease and stroke. For example, studies have shown that some processed meats have up to four times the amount of sodium as unprocessed meats.
Saturated Fats: Many processed meats, especially items like bacon and fatty sausages, are made from the fattiest cuts and are therefore high in saturated fat. Excessive intake of saturated fat can raise LDL ('bad') cholesterol, contributing to heart disease.

The Role of Red Meat in a Healthy Diet

Red meat, such as beef, pork, and lamb, is another category of meat with health implications, though generally less severe than processed meat. While red meat can be a good source of protein, iron, and B vitamins, it should be consumed in moderation.

Health Risks of Red Meat Consumption

Probably Carcinogenic: The IARC classifies red meat as 'probably carcinogenic to humans' (Group 2A), meaning there is limited evidence of an association with cancer, particularly colorectal cancer. This risk is linked to the heme iron in red meat, which can form damaging N-nitroso compounds when broken down in the gut.
Saturated Fat and Heart Disease: Many cuts of red meat contain significant amounts of saturated fat. Similar to processed meat, this can elevate blood cholesterol levels and increase the risk of heart disease.
Cooking Methods: High-temperature cooking methods, such as grilling or pan-frying, can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are linked to cancer risk.

Not All Red Meat is Created Equal

It is important to note that leaner cuts of red meat have a better nutritional profile than fattier ones. For example, a lean cut like sirloin steak has significantly less saturated fat than a T-bone or prime rib. Trim any visible fat and opt for ground beef that is 90% lean or higher to reduce the unhealthy fat content.

Healthier Alternatives to Unhealthy Meat

For those looking to reduce their intake of unhealthy meats, there are plenty of nutritious alternatives available:

Lean Poultry: Skinless chicken breast and turkey are excellent sources of lean protein, B vitamins, and minerals.
Fish and Seafood: Fish, especially fatty fish like salmon, is rich in omega-3 fatty acids, which are beneficial for heart health. Shellfish is also a healthy, low-fat option.
Plant-Based Proteins: Legumes (beans, lentils), nuts, seeds, and tofu are great sources of protein and fibre. Choosing these options can replace red and processed meat entirely in your diet.
Game Meats: Lean options like bison or venison can offer a higher protein and lower saturated fat alternative to traditional beef.

Comparison: Processed Meats vs. Unprocessed Red Meat


Feature	Processed Meat	Unprocessed Red Meat
Sodium Content	Very High	Low to Moderate
Saturated Fat	High (often uses fattier cuts)	Variable (depends on the cut)
Added Preservatives	High (Nitrates/Nitrites)	None (fresh meat)
Carcinogen Classification	Group 1 (Carcinogenic)	Group 2A (Probably Carcinogenic)
Associated Health Risks	Colorectal cancer, heart disease, type 2 diabetes	Colorectal cancer, heart disease
Example	Bacon, hot dogs, salami	Sirloin steak, pork chop, ground beef

Making Healthier Meat Choices

Adopting healthier eating habits is a gradual process. Consider these tips for integrating healthier meats into your diet:

Reduce Frequency: Limit processed meats to an absolute minimum or cut them out entirely. For red meat, stick to no more than one to two servings per week, keeping portion sizes in mind.
Go Lean: When you do eat red meat, choose leaner cuts and trim any visible fat before cooking.
Vary Your Protein: Incorporate more poultry, fish, and plant-based protein sources into your weekly meal plan.
Consider Cooking Methods: Opt for lower-temperature cooking methods like roasting, broiling, or baking, instead of high-heat grilling or pan-frying.
Read Labels: Be mindful of salt and fat content, especially in store-bought meat products.

Conclusion: Prioritizing Health Over Convenience

While red meat has documented health risks, especially with high consumption, processed meat is demonstrably the most unhealthiest meat to eat due to the compounding factors of high sodium, saturated fat, and potentially carcinogenic additives like nitrates. The evidence from organizations like the WHO is clear: limiting processed meat intake to a minimum is a crucial step towards a healthier diet. By understanding the specific risks associated with different types of meat and making conscious choices to swap processed options for leaner, less-processed proteins, you can significantly reduce your risk of developing chronic diseases and support your long-term health.

Learn more about the risks and classifications of processed meats from the official World Health Organization website.

Frequently Asked Questions

Processed meat is considered the most unhealthy because it contains high levels of sodium, saturated fat, and carcinogenic additives like nitrates and nitrites. These compounds increase the risk of chronic conditions, including colorectal cancer and heart disease.

Yes, an unprocessed hamburger is a healthier choice than a processed hot dog. Fresh meat, without added preservatives, is safer. However, fatty ground beef still contains saturated fat, so opt for leaner ground beef (90% lean or higher) to further reduce health risks.

Cooking any meat, including healthy options like chicken, at very high temperatures can create carcinogenic compounds called HCAs and PAHs. While occasional grilling isn't a major risk, using lower-temperature methods like baking or broiling is a healthier choice for regular cooking.

The World Health Organization has not established a safe level of processed meat consumption, as the risk increases with the amount consumed. The Canadian Cancer Society recommends eating alternatives more often and keeping processed meat intake to an absolute minimum.

Nitrates and nitrites are chemical compounds used as preservatives and curing agents in processed meats to prevent bacterial growth and maintain colour. While naturally occurring in vegetables, they pose a risk in processed meat because they can form carcinogenic compounds in the body.

Grass-fed beef can be healthier as it contains higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA) compared to grain-fed beef. However, whether it is organic or grass-fed, excessive consumption of any red meat still carries potential health risks.

Some of the healthiest meat options include lean, skinless chicken or turkey breast, and various types of fish, especially fatty fish rich in omega-3s like salmon. These offer high protein with lower levels of saturated fat and other additives.