Why you should limit processed meat in your diet

January 10, 2026 •

2 min read

According to the World Health Organization's International Agency for Research on Cancer (IARC), processed meat is classified as a Group 1 carcinogen, meaning there is strong evidence it causes cancer. Making up just a small portion of your daily meals, these products carry significant health risks that can accumulate over time.

Quick Summary

Excessive consumption of processed meat is linked to an increased risk of chronic diseases like cancer, heart disease, and type 2 diabetes due to high levels of sodium, saturated fats, and chemical additives. Reducing intake of these foods offers significant health benefits.

Key Points

Carcinogenic Classification: The WHO classifies processed meat as a Group 1 carcinogen, with convincing evidence it causes colorectal cancer.
Heart Disease Risk: High sodium and saturated fat in processed meats contribute significantly to high blood pressure and increased risk of heart disease.
Diabetes Link: Regular consumption of processed meat is associated with a higher risk of developing type 2 diabetes.
Harmful Additives: Preservatives like nitrites can form carcinogenic N-nitroso compounds during digestion.
Prioritize Unprocessed Options: Fresh, unprocessed meat, fish, poultry, and plant-based proteins are healthier alternatives to processed varieties.
Weight Gain: Processed meats are high in unhealthy fats and sodium, contributing to weight gain and metabolic issues.

The Cancer Risk: A Group 1 Carcinogen

The World Health Organization (WHO) classifies processed meat as a Group 1 carcinogen, based on convincing evidence that it causes colorectal cancer. This classification, shared with substances like tobacco smoking and asbestos, indicates a causal link, although not necessarily an equivalent risk level. Studies suggest that consuming 50 grams of processed meat daily increases colorectal cancer risk by 18%. Links to stomach cancer have also been indicated. The risk is attributed to factors including nitrates, nitrites, heme iron, and cancer-causing compounds formed during high-temperature cooking.

The Impact on Cardiovascular Health

Processed meat negatively impacts heart health due to high sodium and saturated fat content. Daily intake of 50 grams is linked to an increased risk of coronary heart disease. High sodium elevates blood pressure, a key risk factor for heart disease. Saturated fat increases 'bad' LDL cholesterol, contributing to arterial plaque buildup and risks of hypertension, heart failure, and stroke.

The Link to Type 2 Diabetes

High processed meat consumption is consistently associated with an increased risk of type 2 diabetes. A daily 50-gram serving may increase this risk by 37%. Nitrates and nitrites may harm insulin-producing pancreatic cells, while saturated fat and sodium can impair insulin sensitivity.

Comparison: Processed vs. Unprocessed Meat

The health risks of processed meat are generally higher than those of unprocessed red meat. Unprocessed red meat is classified as 'probably carcinogenic' (Group 2A), but the evidence for processed meat is stronger due to additives and processing methods.


Feature	Processed Meat (e.g., Bacon, Salami)	Unprocessed Red Meat (e.g., Steak)
Processing	Cured, salted, smoked, or preserved with additives.	Minimally altered; fresh cuts of meat.
Carcinogenic Classification	Group 1: Carcinogenic to humans (strong evidence).	Group 2A: Probably carcinogenic to humans (limited evidence).
Associated Chemicals	Nitrates, nitrites, N-nitroso compounds.	High levels of heme iron.
Health Risks	Increased risk of colorectal, stomach, and other cancers; higher risk of heart disease, type 2 diabetes.	Associated with increased risk of colorectal cancer, but risks are generally lower than for processed meat.
Nutritional Content	High in sodium, saturated fat, preservatives.	Can be a good source of protein, iron, zinc, and B12.

Practical Steps for Reducing Processed Meat Intake

Reducing processed meat consumption offers significant health benefits. Here are some ways to cut back:

Substitute with unprocessed options like fresh chicken or turkey instead of deli meats.
Incorporate plant-based proteins such as beans, lentils, or tofu.
Check food labels for high sodium and preservatives like sodium nitrite.
Enjoy processed meats as occasional treats rather than regular diet components.
Cook meals at home to control ingredients and avoid high salt and preservatives.

Conclusion

Limiting processed meat is vital for long-term health, mitigating risks of cancer, cardiovascular disease, and type 2 diabetes linked to its high sodium, saturated fat, and preservative content. Choosing fresh alternatives and plant-based proteins is a valuable investment in well-being. While unprocessed meat can be consumed moderately, processed meat intake should be minimal.

For more detailed information on dietary choices for cancer prevention, consult trusted sources like the World Cancer Research Fund.

Frequently Asked Questions

Processed meat includes any meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Examples are bacon, sausages, ham, salami, hot dogs, and some deli meats.

Health organizations like the World Cancer Research Fund recommend eating very little, if any, processed meat. While a specific 'safe' level is debated, the risk increases with the amount consumed.

Products labeled 'no nitrates added' often use naturally derived nitrates, such as celery powder, which still convert into nitrites and can form nitrosamines. These products may still carry similar risks as conventionally cured meats.

Nitrates and nitrites are preservatives that, when added to processed meat, can react in the stomach to form N-nitroso compounds (nitrosamines), which are known carcinogens.

Healthier alternatives include fresh, unprocessed meats like chicken, fish, or turkey, as well as plant-based proteins such as lentils, beans, eggs, and tofu.

Processed meat is often high in sodium and saturated fat. High sodium levels contribute to high blood pressure, while saturated fat can raise LDL cholesterol, leading to plaque buildup and increased heart disease risk.

Yes, processed meats are often high in calories, unhealthy fats, and sodium. Studies have linked regular consumption to metabolic disruptions and gradual weight gain over time.