Processed and ultra-processed deli meat often makes for concerning health headlines. But can looking at how our meats are made help us make better decisions on what and how to buy? <\/p>\n
\n Current health advice from the World Health Organisation says to \u201climit or avoid processed meats\u201d. Strong and consistent
\n evidence shows a link between their consumption and the development of colorectal (bowel) and stomach cancers.\n <\/p>\n
\u201cIt doesn\u2019t mean eating a ham sandwich will cause cancer, but it does mean regular, daily intake increases your risk,\u201d says Lily Henderson, an NZ registered dietitian and spokeswoman for Dietitians NZ.<\/p>\n
\u201cEvery daily 50g serving of processed meat is linked to about an 18% increase in colorectal cancer risk.\u201d<\/p>\n
Henderson says that\u2019s because processed meats are commonly preserved using nitrate or nitrite, containing additives that keep the meat fresh for longer.<\/p>\n
\u201cThe reason they are an issue is they can form compounds [\u2018N-nitroso\u2019] in the body that damage gut cells over time, and it\u2019s the accumulation of this damage over time that increases cancer risk,\u201d she says.<\/p>\n
The research and news stories we see usually focus on ultra-processed meats, such as the pre-packaged products we buy from the supermarket. But are artisan products, like those available from specialist delis and producers, any better?<\/p>\n
Rebecca Smidt, with husband Dariush, owns Auckland restaurant and deli Cazador. The couple produce their own range of charcuterie and deli meat products and believe the healthiest approach is to use local, free-range meat and traditional artisanal processes.<\/p>\n
Nitrosamines are what most studies are referring to when citing carcinogens (cancer-causing organisms and substances), Smidt says.<\/p>\n
\u201cNitrosamines occur when ultra-processed meats are cooked, which is not how quality charcuterie is served,\u201d she says. \u201cExamples include ultra-processed bacon, sausages and cooked salamis.\u201d<\/p>\n
Cazador’s Rebecca Smidt and her husband produce their own range of charcuterie and deli meat products. Picture \/ Babiche Martens<\/p>\n
She says when a charcutier adds nitrates to cured meats, it\u2019s in trace amounts from curing salts, which dissipate over time. That\u2019s because the artisanal process takes time, anywhere from five days to two to three weeks or even years, depending on the product, style and desired outcome.<\/p>\n
Small-scale production, she adds, also often avoids the additives and accelerated processing methods used in ultra-processed food production. According to the Bloomberg School of Public Health, ultra-processed food production includes one or more ingredients that wouldn\u2019t be found in a kitchen, such as chemical-based preservatives or emulsifiers. <\/p>\n
While some shoppers look for nitrate-free options, they are often more expensive, and there are risks if they aren\u2019t produced and stored safely, says Dietitians NZ\u2019s Henderson. These risks can include food poisoning and a reduced shelf-life.<\/p>\n
\u201cNitrates provide a critical safety barrier against botulism,\u201d agrees Smidt.<\/p>\n
When used traditionally, as in Cazador\u2019s production process, nitrates are added at lower levels than those you would find naturally occurring in common vegetables such as spinach or rocket, and ensure food safety without compromising health.<\/p>\n
\u201cFor reference, 20g of celery contains up to 30 times the amount of nitrates found in a 20g portion of charcuterie, which would be a standard serving in most restaurants,\u201d Smidt says.<\/p>\n
Smidt says products labelled \u201cno added nitrate\u201d may be misleading.<\/p>\n
\u201cLabelling laws allow for much higher nitrate levels in vegetable powders, which don\u2019t need to be declared,\u201d she explains. \u201cChemically, these nitrates are identical to standard curing salts but are harder to measure, so vegetable salts are almost always much higher in nitrates than curing salts.\u201d<\/p>\n
Hannah Miller, aka A Lady Butcher, says it’s always good to read the labels. Photo \/ Dean Purcell<\/p>\n
Hannah Miller, better known as A Lady Butcher, is another Kiwi food producer with specialist charcuterie skills.<\/p>\n
Like Henderson and Smidt, she believes moderation, natural processes and high-quality products are worth considering when it comes to choosing deli meats.<\/p>\n
\u201cWe produce cured meats. We\u2019re doing everything in a traditional way, and… even though we are using nitrate and nitrite, we\u2019re using them in a controlled, small amount that is protecting the meat during that initial drying stage when it\u2019s the most dangerous,\u201d she says.<\/p>\n
\u201cBut then also, through the drying, those nitrates are then able to half-life [or decrease significantly]. So, by the time it\u2019s actually consumed, there are trace amounts, if any, left.\u201d<\/p>\n
Miller encourages consumers to read labels and understand what\u2019s in their products.<\/p>\n
\u201cIn New Zealand it\u2019s more regulated, but I have seen other places where they\u2019ll say \u2018uncured\u2019, but actually they\u2019ve used something like celery juice or a celery powder, which doesn\u2019t have the same testing requirements as curing salt does.<\/p>\n
\u201cYou can actually end up with much higher levels of nitrates than you would if you were using a more controlled one that\u2019s extracted in a lab.\u201d<\/p>\n
What about salt?<\/p>\n
Processed meats are also often high in saturated fat and sodium (salt), both of which can contribute to heart disease and high blood pressure.<\/p>\n
\u201cSalt in our diet comes from many sources and, given most New Zealanders have too much salt, it\u2019s a good idea to think about the different foods you eat that add salt to your diet and how you can ease back,\u201d Dietitians NZ\u2019s Henderson says.<\/p>\n
According to the Heart Foundation, people who have a sodium-reduced diet have a 26% lower risk of heart disease and a 21% lower risk of high blood pressure.<\/p>\n
Mass-produced and cheaper processed meat often uses additional ingredients such as brines, binders, emulsifiers and other additives, and is usually higher in sodium and preservatives.<\/p>\n
Traditionally made cured meat, which is often more expensive, is likely to have a shorter list of additives but is still high in salt.<\/p>\n
Henderson says it\u2019s important to note that individual risk depends on a range of factors, including overall diet quality, body size, lifestyle, other health conditions, family history and genetics.<\/p>\n
\u201cIt\u2019s not just about what we exclude, but just as important to be thinking about what we include in our daily eating. If processed meats like ham and salami make it into your shopping trolley, think about ways that you can reduce or limit the amount you consume.\u201d<\/p>\n
Hannah Miller has built her business on quality NZ meats. Photo \/ Dean Purcell<\/p>\n
Miller says the products she makes are meant to be enjoyed in moderation.<\/p>\n
\u201cOur serving size is 30g, and people are usually having that on a night out or a shared platter at home rather than every day eating a whole pack.\u201d<\/p>\n
Miller\u2019s business is built around using New Zealand meat, which she says is also something consumers should look for.<\/p>\n
\u201cKnowing exactly where everything\u2019s coming from, I think that\u2019s really important. But I also understand everyone\u2019s on a different budget, and so sometimes being able to trade up isn\u2019t an option, or maybe it\u2019s only an option sometimes,\u201d she says.<\/p>\n
\u201cOverall, in New Zealand, if you\u2019re prepared to pay a little bit more, you\u2019ll usually get a better-quality piece of meat.\u201d<\/p>\n
The most important thing to pay attention to is basing your diet around whole foods, not processed ones.<\/p>\n
\u201cThe bigger picture is how often [processed] foods are eaten and what they replace in the diet,\u201d Henderson says. \u201cRather than trying to find the \u2018healthiest\u2019 processed meat, a better strategy is to try to eat them less frequently and prioritise whole foods more often. It is the overall quality of your diet that matters most.\u201d<\/p>\n
Tips And Swaps <\/p>\n
If you\u2019d like to reduce your consumption of processed meats, Henderson advises looking out for realistic and affordable swaps towards whole or less processed foods, including:<\/p>\n
Instead of ham, try a mashed boiled egg, hummus, cottage cheese, canned tuna or salmon with a bit of mayo, leftover protein from dinner (eg cooked chicken, falafel or lean meats).<\/p>\n
Shaved asparagus, chive and egg sandwiches. Picture \/ Babiche Martens.<\/p>\n
Instead of pepperoni or salami, try chicken, frozen prawns, fresh or roast veges or lean meats.<\/p>\n
It can sometimes pay to think about alternative pizza toppings to pepperoni or salami. Photo \/ Babiche Martens<\/p>\n
If you choose to eat processed meat:<\/p>\n
Keep it occasional, not dailyChoose smaller portionsBalance meals with nourishing high-fibre whole foods such as vegetables, whole grains and legumes.Look at ways to instead include high-quality sources of protein such as eggs, chicken, dairy, lean meats etc.<\/p>\n
More On Food And Wellbeing<\/p>\n
From diet swaps to great recipes, discover how food and the body go hand in hand.<\/p>\n","protected":false},"excerpt":{"rendered":"Processed and ultra-processed deli meat often makes for concerning health headlines. But can looking at how our meats…\n","protected":false},"author":2,"featured_media":355957,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[9442,3167,5098,82084,16639,58930,14739,2082,184176,42,134,5838,185,19133,1362,5812,5338,3822,37562,111,139,69,9061,188181,5970,91132,6923,1959],"class_list":["post-355956","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-better","tag-buy","tag-buying","tag-concerning","tag-decisions","tag-deli","tag-expensive","tag-for","tag-ham","tag-headlines","tag-health","tag-help","tag-is","tag-looking","tag-made","tag-make","tag-makes","tag-meat","tag-meats","tag-new-zealand","tag-newzealand","tag-nz","tag-often","tag-processed","tag-really","tag-ultraprocessed","tag-what","tag-your"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/355956","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=355956"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/355956\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/355957"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=355956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=355956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=355956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}