You might think that “uncured” bacon with labels that say “no nitrates or nitrites added” would be a better choice for you. The World Health Organization says that nitrite and nitrate, which are chemicals that are related to nitrite, are likely to cause cancer. If you have the opportunity to avoid them and still enjoy the foods you love, why not?.
Unfortunately, when it comes to food labeling in the United States, things are not always what they seem. You should be careful with the words “cured” and “uncured” when it comes to bacon and other processed meats like cold cuts and hot dogs.
Uncured bacon is akin to putting lipstick on a pig — it’s still bacon. To figure out why, let’s look more closely at what’s going on with cured and uncured bacon.
As a bacon lover, I was shocked when I recently learned that all bacon contains nitrates. For years I had been choosing brands labeled “uncured” or “no nitrates added” thinking I was avoiding this controversial preservative. But it turns out, the vast majority of bacon on the market contains nitrates in some form.
In this article, we’ll explore the nitrate debate – what nitrates are their health implications and whether truly nitrate-free bacon exists. Let’s dive in!
What Are Nitrates?
Nitrates and nitrites are chemical compounds containing nitrogen that occur naturally in vegetables, soil, and water. They’ve been used for centuries to cure and preserve meats like bacon, ham, and deli meats to prevent spoilage and food poisoning.
Today, sodium nitrate and sodium nitrite are common preservatives added during meat processing. They give cured meats their characteristic pink color and unique flavor.
However, concerns emerged in the 1970s about possible links between nitrates/nitrites and cancer. This led to a consumer demand for bacon and ham labeled “no nitrates added.”
Do All Bacon Brands Contain Nitrates?
Here’s the surprising truth – just about every brand of bacon you find in the grocery store contains nitrates in some amount, though it may be labeled “uncured” or “no nitrates added.”
This is because most bacon is cured using “natural” sources of nitrates like celery powder, celery juice, or sea salt These natural nitrate sources aren’t required to be listed as “nitrate” on the label However, the body converts them into nitrites which have the same effect.
A few truly nitrate-free bacon options exist, but they are rare. These use alternative curing methods without nitrates/nitrites from any source.
So if you assumed “no nitrates added” bacon was nitrate-free, think again! You have to read labels carefully to know if natural nitrate sources were used.
Are Nitrates Bad for Your Health?
There is legitimate controversy around the health impact of nitrates/nitrites added to processed meats, Here are some of the potential risks
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Cancer – Studies link high processed meat consumption to increased colon, stomach, and pancreatic cancer risk. Scientists theorize nitrosamines, formed when nitrites combine with amino acids in the body, may be carcinogenic.
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Heart disease – Some research indicates processed meats raise risks for heart disease, stroke, and type 2 diabetes. Nitrates to blame? Unclear, but they may convert to nitrosamine.
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Thyroid issues – Animal studies suggest nitrates may interfere with iodine uptake leading to thyroid problems, but human data is lacking. High nitrate/nitrite intake may affect thyroid hormone levels.
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Birth defects – Rodent studies show excess nitrate consumption while pregnant led to neural tube defects in offspring. Limited evidence in humans so far.
However, it’s important to note that eating bacon or other processed meats occasionally likely poses little risk. The health dangers seem most significant for those consuming very high amounts frequently and over many years. Moderation is key.
Potential Benefits of Nitrates
While links to cancer and other conditions are concerning, nitrates are not entirely bad. Here are some of their benefits when consumed in moderation from whole food sources like vegetables:
- Lower blood pressure by dilating blood vessels
- Provide antioxidant and anti-inflammatory effects
- Enhance exercise performance by improving blood flow
- Inhibit growth of harmful gastrointestinal bacteria
- Slow cognitive decline associated with aging
So nitrates from vegetable and fruit sources may actually promote heart health and other benefits. It’s specifically the added sodium nitrate/nitrite in processed meats raising health alarms.
Tips for Choosing the Healthiest Bacon
If you don’t want to fully avoid bacon but are concerned about nitrates, here are some selection tips:
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Look for uncured/no nitrate products without celery powder or other natural sources. These have lowest nitrate levels.
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Choose bacon made from heritage breed pigs when possible. It typically has less sodium and more healthy fats than conventional bacon.
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Read labels and select brands with no artificial preservatives beyond nitrates.
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Opt for high-quality bacon from pasture-raised pigs minimally processed.
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Eat bacon in moderation – no more than a few times per month as a treat.
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Pair bacon with antioxidant-rich foods like vegetables to mitigate harmful effects.
The Takeaway: Enjoy Bacon Mindfully and in Moderation
While the nitrate debate continues, the verdict on bacon is clear – it’s fine in moderation, but best treated as an occasional indulgence, not a daily habit. Look for minimally cured options when possible and balance with vegetable nitrate sources.
By being mindful of labels, portions, and frequency, you can balance the pleasures of crispy bacon with your health. An occasional strip of hearty bacon alongside a veggie omelet or salad likely poses little risk for most adults. As with any controversial food, moderation and balance is key.
Cured vs. uncured bacon
The truth is there is little practical difference between cured and uncured bacon in terms of health. Both are cured in the true sense of the word, meaning they are preserved. Advertisement.
The use of the labels “cured” and “uncured” on processed meats results from Agriculture Department’s labeling regulations. To be called cured, the meat must be processed with synthetic nitrites or nitrates. (You’ll see types of them, such as potassium nitrite or sodium nitrite, in the products’ ingredient list. ).
Without these compounds, meat would spoil. “Especially important is nitrite because it stops microorganisms from growing, especially spores of Clostridium botulinum [which cause botulism] if they are present,” says Jeff J. Sindelar, a meat science professor and extension meat specialist at the University of Wisconsin at Madison.
You can also get nitrates and nitrites from natural sources, like celery salt, powder, or juice. You can use these to cure meat. The Agriculture Department says that meat that has been processed with them must be labeled “uncured” and “no nitrates or nitrites added” because they are natural. ”Advertisement.
It’s a technical detail; the chemical composition of these curing agents are the same. “Nitrite is nitrite, regardless of source,” Sindelar says.
And, as Consumer Reports’ 2019 tests of deli meats found, “uncured” meats contain similar amounts of nitrites and nitrates as “cured” products.
A nutritionist at Consumer Reports named Amy Keating says, “People think the meat is healthier when it says ‘uncured’ and ‘no nitrates/nitrites added’ on the label.” “But that’s not the case. ” Eliminating the confusing labeling rules would help.
The Agriculture Department said it would propose in 2020 to ban these two words from being used on meats that have been processed with any kind of nitrates or nitrites, but it hasn’t done so yet.
What nitrates and nitrites do to your body
No matter the source, nitrites and nitrates have the same health effects, says Michael Hansen, a senior scientist at Consumer Reports. Broken down in your body in the presence of compounds found in proteins, they can form nitrosamines. Nitrosamines may increase the risk of certain types of cancer in humans, according to the National Cancer Institute. A 2021 review of 148 studies published in the European Journal of Epidemiology found that those who ate the most processed meat had an increased risk of breast, colon, rectal and lung cancers.Advertisement
Cancer isn’t the only health concern when it comes to processed meat. In a 2020 review in the journal Diabetes & Metabolism, for every 50 grams — about 2 ounces — per day of processed meat intake daily, the risk of Type 2 diabetes went up by 46 percent.
Processed meat has been linked to heart disease, as well. Compared with eating none, those who ate about 5 ounces or more of processed meat per week had a 46 percent increased risk of heart attack or stroke in a study involving about 134,000 people in 21 countries published in 2021 in the American Journal of Clinical Nutrition. The study did not find a link between eating unprocessed red meat or poultry and heart problems, and the researchers noted that the preservatives and additives in processed meats may partly explain their different effects on health.
But if nitrosamines that form from celery are harmful, does this mean eating celery is harmful, too? No. Celery and some other veggies — such as arugula, beets, and spinach — do contain nitrates or nitrites. “But there’s little protein in vegetables so their nitrates and nitrites don’t easily convert to nitrosamines,” Hansen says. Advertisement.
And the nitrites and nitrates in vegetables may actually be helpful. “Plant-based sources of nitrate, along with other vegetable parts in these foods, like vitamin C and polyphenols, help the body make nitric oxide,” says Norman Hord, professor and chair of the nutrition department at the University of Oklahoma Health Sciences Center in Oklahoma City. Nitric oxide production may help improve blood vessel health and blood pressure, and enhance muscle function.
“Cured or uncured, less is more when it comes to processed meats like bacon,” Keating says. “You don’t have to give them up entirely, but they shouldn’t be a regular part of your diet. ”.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Read more at ConsumerReports.org.
Enjoy Your BACON! The Nitrate/Nitrite Cancer Scare Destroyed!
Does Bacon have nitrite?
Unfortunately, bacon cured with salt and celery juice will react with saliva to form nitrite, which in turn becomes harmful nitrosamines. In fact, WebMD states that bacon packages labeled “nitrite-free” were tested to have more than double the amount of nitrates as regular bacon.
Why is bacon cured with nitrate?
These compounds are used as preservatives to prevent the growth of harmful bacteria and to enhance the flavor and color of the meat. Regular bacon is cured with either nitrate (NO3) or nitrite (NO2), both of which can form potentially harmful nitrosamines when heated in the presence of proteins like those found in bacon.
Is Bacon nitrate free?
Nitrates and nitrites tend to be pervasive in bacon production, which leads some brands to label their packaging as nitrite-free. Nitrite-free bacon was tested as having nearly double the amount of nitrates, at up to 680 mcg per 100 g. Deli meat is another major source of harmful nitrates.
Does Bacon have sodium nitrate?
Companies that make bacon are required to undergo routine food safety checks to ensure that they are using no more than the allowed amounts of sodium nitrite (and certainly no nitrates) along with vitamin C to ensure the safety and health of all consumers of their products.
Are bacon nitrates bad for You?
The dangers of processed meats like bacon come from added nitrates found in very high concentrations. Nitrates, as an additive and preservative, provide a lot of utility because they preserve vibrant colors in many processed meats and extend the expiration date of foods. They can, however, also introduce some health risks.
Is it safe to eat bacon containing sodium nitrite?
Specifically, nitrosamines form during high-heat cooking (>300ºF) of meat. Since this risk exists, the USDA has taken steps to reduce this risk, requiring the addition of a vitamin C additive, sodium erythorbate, to mitigate the formation of nitrosamines during the cooking process, making bacon containing sodium nitrite safe to eat.