Which meat products should you avoid?

December 25, 2025 •

2 min read

In 2015, the World Health Organization's IARC classified processed meat as a Group 1 carcinogen, meaning there is convincing evidence it causes cancer. For those aiming to improve their health, understanding which meat products should you avoid is an essential step towards better dietary choices.

Quick Summary

Processed meats like bacon and sausages, plus excessive red meat, are linked to higher risks of chronic diseases due to additives and fat content. Reduce consumption and opt for lean, unprocessed alternatives for better long-term health.

Key Points

Avoid Processed Meats: The World Health Organization has classified processed meats like bacon, ham, and sausages as Group 1 carcinogens due to additives like nitrates and nitrites.
Limit Red Meat Consumption: Excessive intake of unprocessed red meat is classified as 'probably carcinogenic' and is linked to chronic diseases due to heme iron and saturated fat.
Choose Leaner Alternatives: Opt for lean, unprocessed protein sources like skinless poultry, fish, beans, and lentils to reduce your intake of saturated fat and other harmful compounds.
Use Healthier Cooking Methods: Prepare meat by baking, stewing, or broiling at lower temperatures to minimize the formation of carcinogenic chemicals like HCAs and PAHs.
Be Wary of 'Uncured' Labels: Products labeled 'uncured' can still contain natural curing agents from ingredients like celery powder, and may carry similar health risks to traditionally processed meats.
Mind Sodium Intake: Processed meats are often high in sodium, contributing to high blood pressure and heart disease risk. Always check nutrition labels.

The Dangers of Processed Meats

Processed meat includes meat transformed through methods like salting, curing, fermentation, or smoking to enhance flavor or preservation. Examples are ham, bacon, sausages, and deli meats. Regular consumption is linked to a higher risk of several serious health conditions. Key concerns include the formation of N-nitroso compounds from nitrites, high sodium content contributing to high blood pressure, and saturated fat increasing heart disease risk.

The Problem with Excessive Red Meat

Red meat, such as beef, pork, and lamb, provides nutrients like iron and B12. However, excessive intake is classified by the WHO as “probably carcinogenic to humans” and is linked to colorectal cancer. High-heat cooking can create carcinogenic compounds like HCAs and PAHs. Additionally, heme iron in red meat is linked to increased colorectal cancer risk, and fatty cuts contain saturated fat harmful to heart health.

Choosing Better Meat Options

Moderation and smart choices are key. Healthier options include skinless poultry, fish rich in omega-3s, lean red meat cuts, grass-fed and organic meats, and plant-based alternatives like beans and tofu.

Comparison Table: Processed vs. Unprocessed Meat


Feature	Processed Meat	Unprocessed Meat
Processing	Treated with salting, curing, or smoking to enhance flavor and preservation.	Sold fresh or frozen, with no added preservatives or treatments.
Health Classification (IARC)	Group 1 Carcinogen (causes cancer).	Group 2A Carcinogen (probably causes cancer), when excessively consumed.
Nitrates/Nitrites	Often contain added nitrates and nitrites, which can form carcinogenic nitrosamines.	Does not contain added preservatives like nitrates or nitrites.
Sodium Content	Typically very high in sodium for preservation and flavor.	Naturally low in sodium.
Associated Health Risks	Colorectal cancer, stomach cancer, heart disease, type 2 diabetes.	Excessive consumption linked to colorectal cancer, heart disease, and diabetes.
Typical Examples	Bacon, sausage, hot dogs, deli meats, salami.	Chicken breast, fish fillets, lean beef cuts.

The Best Cooking Methods to Minimize Risk

Healthier cooking methods, such as baking, roasting, broiling on a rack, stewing, braising, or even microwaving before searing, can reduce the formation of harmful compounds like HCAs and PAHs.

Conclusion: Making Informed Choices

To improve health, limit or avoid processed meats due to their strong links to chronic diseases. Moderate red meat intake and opt for leaner, unprocessed alternatives like poultry and fish. Use healthier cooking methods that minimize the formation of carcinogens. A balanced diet with whole foods and healthy protein sources is the best long-term strategy.

Note: While specific dietary recommendations can vary, the consensus among major health organizations is to reduce or avoid processed meat and moderate red meat consumption.

Frequently Asked Questions

Common processed meat products include sausages, bacon, ham, hot dogs, salami, corned beef, meat jerky, and certain types of deli or luncheon meats.

Nitrates and nitrites, used as preservatives, can form N-nitroso compounds (nitrosamines) when exposed to high heat or during digestion. These nitrosamines are carcinogenic, meaning they can cause cancer.

Processed meats typically contain high levels of sodium and saturated fat. Excessive sodium intake increases blood pressure, while saturated fat can raise cholesterol levels, both of which are major risk factors for heart disease and stroke.

The World Health Organization classifies unprocessed red meat as “probably carcinogenic to humans,” based on evidence linking high consumption to certain cancers. Moderation is key, as red meat does contain important nutrients like iron and B12.

Excellent alternatives include skinless chicken and turkey, fish, beans, lentils, tofu, eggs, and lean cuts of unprocessed red meat in moderation.

Yes. Cooking meat at lower temperatures, such as by baking, stewing, or braising, can reduce the formation of harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Avoiding charring and overcooking is also recommended.

Some products labeled 'uncured' may use natural sources of nitrates, such as celery powder. However, this is not necessarily healthier, as the curing agents are still present and can have the same health effects. It is important to check ingredient labels carefully.

Health organizations often recommend limiting red meat to a few servings per week. The World Cancer Research Fund suggests no more than three servings (about 350-500g cooked weight) per week to help reduce cancer risk.

Red meat is muscle meat from mammals (like beef and pork). Processed meat is any meat that has been preserved and modified through smoking, curing, or salting. Processed meat is often red meat, but it can also be poultry-based.

According to some studies, there may be no safe amount of processed meat regarding cancer risk, as the risk increases with the amount consumed. The best advice is to minimize consumption as much as possible.

When meat is cooked at high temperatures, especially grilled or fried, compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are formed. These have been shown to be carcinogenic in animal studies and are linked to cancer in humans.