Nitrates in food are one of the additives that most of us try to avoid when it comes to modifying our diet to improve our health. In general, additives and preservatives are not ideal and we want to avoid them as much as possible.
But in the healthy living community, there are many differing opinions about nitrates, whether we should consume them, when and how much, and whether we should really be concerned about them. Many of us pay more for nitrate-free meat. The question is: Is it worth it?
Are nitrates in food bad?
Before we talk about nitrates and nitrites, it's important to understand what meat is salted and unsalted. Cured meat is brined with sodium nitrate, or sodium nitrite, most often created in a laboratory.
Nitrates versus nitrites
Nitrates are of natural origin and are not harmful. In fact, nitrates are essential for good health and the body produces a lot of them every day.
When you ingest nitrates, they can turn into nitrites in your mouth or stomach. But nitrites are not bad in themselves either. Nitrite can be converted to nitric oxide in the body. One of the health benefits of nitric oxide is that it helps improve oxygen circulation and blood pressure.
The source of concern about nitrate levels in foods stems from a study in the 1970s that linked nitrates to cancer in rats. However, once the study was peer-reviewed, nitrates were officially considered a carcinogen and no other studies have been able to establish a link between dietary nitrate intake and cancer.
The amount of nitrates found in deli meats is also quite low. In fact, there are more nitrates in vegetables and human saliva than in deli meats.
Nitrosamine
Unlike nitrates or nitrites, there is a link between nitrosamine and certain cancers. To really solidify these results, larger studies are still needed.
Salted or unsalted meats are more likely to contain nitrosamines (or encourage their conversion in the body). Meats contain amines that convert nitrite to nitrosamine. This is more likely to happen when you cook cured meats at high temperatures.
In summary, nitrates and nitrites are not bad in themselves. However, nitrates and nitrites in processed meats are much more likely to convert to nitrosamines than other sources of nitrates.
Synthetic versus natural nitrates in food
Although at first glance it seems that unsalted meats (those salted with naturally occurring nitrates from celery juice) would be a better choice than meats salted with chemical nitrates, this may not be the case.
There is no research that compares the effects on the body of naturally "unsalted" meat versus salted meat. It is therefore unclear whether one is really "better" than the other.
However, chemically treated pork may be safer than "untreated" pork in one respect. Chemical treatment kills trichinosis, but treatment with celery juice does not kill it.
Another angle to consider is that the USDA caps the number of nitrates that can be used in deli meats. But that it does not regulate nitrates from celery juice in "uncured" meats. So we could get much more nitrates from "unsalted" meats than from salted meats.
That said, unsalted meats are still considered a better choice (on occasion) because they are more likely to be higher quality meats with fewer other food additives.
What to do about nitrates in food?
According to research, nitrates and nitrites are not a health risk. Although there is concern that nitrates in food will eventually turn into nitrosamine, there are ways to reduce the risk and still enjoy the occasional grass-fed hot dog.
Reduce consumption of salted/unsalted meats
As with any food, variety is important and salted or unsalted meats should not be a daily staple. Use common sense and watch your daily consumption of meat products.
Heating salted meats at low temperature
Slow cooking may reduce the conversion of nitrosamine and increase the beneficial conversion of nitric oxide instead.
Follow these tips when grilling.
Eat with vitamin C and other antioxidants
Since the 1970s, the USDA has required companies to add vitamin C to cured meats to protect against cancer risk. Adding vitamin C to your meal may further reduce your risk. For example, eating bacon and eggs with sautéed vegetables for breakfast adds vitamin C.
What is your story? Do you avoid nitrates, eat them in moderation or choose not to worry at all? Share below!
Sources
Life Sciences Commission. (1983). Risk Assessment in the Federal Government: Managing the Process (pp. 40-41). Washington, DC: National Academy Press. Excerpt from https://www.nap.edu/read/776/chapter/3#40
Brki?, D., Bošnir, J., Bevardi, M., Boškovi?, AG, Miloš, S., Lasi?, D., . Trstenjak, NU (2017). Nitrate in green leafy vegetables and estimated intake. Excerpt from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/
Song, P., Wu, L., & Guan, W. (December 2015). Dietary intake of nitrates, nitrites, and nitrosamines and the risk of gastric cancer: a meta-analysis. Excerpt from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690057/