Eating processed meats can increase risk of heart disease and cancer.\u00a0This is believed to be due to their nitrates, nitrites, sodium and saturated fat.\u00a0Plant-based sausage, tofu nuggets, grilled chicken and mushrooms are flavorful, healthy swaps.<\/p>\n
Whether it\u2019s the sizzle of breakfast bacon on a lazy Sunday morning, the wafting aroma of hot dogs at a baseball game, or an eye-catching charcuterie board, processed meats are enticing and filled with flavor. They\u2019re made by smoking, curing or salting meat, or by adding preservatives such as nitrites and nitrates to extend their shelf life.\u00a0\n<\/p>\n
Trouble is, eating too much processed meat can be problematic for your health.\u00a0\n<\/p>\n
The biggest concern is with regard to cancer. According to the American Institute for Cancer Research, eating slightly less than 2 ounces of processed meat per day can increase the risk of colorectal cancer<\/a> by 16% compared to eating no processed meat. That\u2019s the equivalent of just one hot dog or two slices of ham, says Liz Weiss, M.S., RDN<\/a>. And it\u2019s not just about cancer. Processed meats are loaded with sodium<\/a>, which can raise your blood pressure, and are often high in saturated fat. So, they spell trouble for heart health<\/a>, too.\n<\/p>\n We\u2019re not saying you can never enjoy the occasional hot dog or charcuterie board. However, health experts caution against making processed meats a regular part of your eating pattern. Authorities, like the AICR and World Cancer Research Fund, even say we should eat little, if any of them.\n<\/p>\n But that doesn\u2019t mean you have to give up on smoky, savory goodness. Dietitians have all kinds of tricks for enjoying the flavor of processed meat, without, well, the processed meat.\u00a0\n<\/p>\n Here are their favorite swaps.\u00a0\n<\/p>\n 1. Swap in Plant-Based Sausage for Traditional Sausage <\/p>\n \u201cPlant-based sausages offer the familiar texture and seasoning of sausage, but without nitrite curing or heme iron,\u201d says Weiss. They\u2019re usually made with plant protein, like soy or pea protein, oil, salt, starch, spices and other flavorings. While they are typically free of nitrates and nitrites, they can be as high in sodium as traditional sausage. However, they\u2019re considerably lower in saturated fat, and\u2014depending on the brand\u2014may not contain any saturated fat at all.\u00a0\n<\/p>\n \u201cFor breakfast, serve them alongside scrambled eggs or a tofu scramble,\u201d says Weiss. She also recommends pan-searing and slicing them into pasta dishes, sheet-pan dinners or grain bowls. \u00a0\n<\/p>\n 2. Swap in Tofu Nuggets for Chicken Nuggets <\/p>\n Red meat isn\u2019t the only food that falls under the processed meat umbrella. Chicken can be highly processed, too, and that includes chicken nuggets.\u00a0\n<\/p>\n Enter tofu. It\u2019s packed with good-for-you plant protein (roughly 22 grams per half-cup!) and contains heart-healthy isoflavones. Plus, it takes just minutes to prepare. Simply dice it into cubes, sprinkle it with your favorite seasonings, dust it with a little cornstarch, and saut\u00e9 it on the stove, and voil\u00e0, you have a crunchy, healthy alternative to your usual chicken nuggets!\n<\/p>\n 3. Swap in Grilled or Roasted Chicken for Cold Cuts <\/p>\n Even a seemingly healthy turkey sandwich can be laced with nitrates or nitrites. Next time you\u2019re at the deli, why not swap in a grilled chicken cutlet<\/a> instead?\u00a0\n<\/p>\n Or, if you have a little extra time on your hands, make your own. \u201cRoast or grill poultry at home, slice it thin and use it in sandwiches or wraps,\u201d suggests Weiss. While you\u2019re going the extra mile, prepare enough to use throughout the week. This way, you will always have a source of lean protein available<\/a> for a healthy sandwich.\u00a0\n<\/p>\n 4. Swap in Grilled Portobello Mushrooms for Hot Dogs\u00a0 <\/p>\n The texture of mushrooms can often be described as \u201cmeaty.\u201d Coupled with their umami flavor, mushrooms make a great processed meat swap. Especially portobellos: slice and pan-sear them, and you\u2019ll get the crunchy chew of a hot dog, but with way more nutrition. In addition to vitamins and minerals, you\u2019ll rack up inflammation-fighting antioxidants and prebiotics that promote gut health.\n<\/p>\n Of course, hot dogs aren\u2019t just about the texture. To impart portobellos with hot dogs\u2019 savory, umami flavor, season them with lots of paprika and garlic powder. Then, pop them in a toasted bun and serve them with plenty of spicy mustard and sauerkraut.\n<\/p>\n 5. Swap in Spicy Ground Beef or Pork for Chorizo <\/p>\n Just because you\u2019re avoiding processed meat doesn\u2019t mean you can\u2019t enjoy the smoky flavor of chorizo. You can whip up a quick chorizo dupe by saut\u00e9ing some lean ground beef or pork with smoked paprika, cumin, oregano, chili powder, garlic powder and a dash of red-wine vinegar. It\u2019s delicious in soups, empanadas or served over saut\u00e9ed greens.\n<\/p>\n Or, if you could use a shortcut, pick up a package of plant-based chorizo. It\u2019s made with plant protein and chorizo spices, minus the nitrates and saturated fat of traditional chorizo.\u00a0\n<\/p>\n 6. Swap in Vegetarian Baked Beans for Pork and Beans <\/p>\n We don\u2019t have to tell you that beans are great for you. After all, they\u2019re loaded with fiber and plant protein<\/a>, yet they\u2019re practically saturated fat-free. No wonder they\u2019ve been shown to protect against weight gain, type 2 diabetes and heart disease. However, few of us come close to eating the 1\u00bd to 3 cups per week that the Dietary Guidelines recommend.\n<\/p>\n While baked beans can be a tasty way to work in more of these superstars, you might want to steer clear of varieties with added pork. While lean, fresh pork provides protein, zinc, potassium and loads of B vitamins, canned pork is still, well, processed. So, go for meat-free varieties<\/a> instead.\n<\/p>\n Should You Avoid Processed Meats? <\/p>\n Processed meats can contain high amounts of sodium<\/a>, nitrates, nitrites and saturated fats that may increase the risk of heart disease, says Brannon Blount, M.S., RDN, LDN<\/a>. In addition, nitrates and nitrites may lead to the formation of cancer-causing compounds<\/a>, especially when processed meats are cooked at high heat, she adds. ,\n<\/p>\n Does this mean you should never eat processed meat again? \u201cEnjoying meat from a charcuterie board occasionally is fine,\u201d \u200b\u200bsays Lisa Andrews, M.Ed., RD, LD<\/a>. \u201cHowever, I would not make these meats my primary source of protein at meals or snacks.\u201d\n<\/p>\n If you are unsure whether the foods you\u2019re buying contain processed meat, Weiss recommends checking the ingredient list. \u201cIf the ingredient list or front panel says \u2018cured,\u2019 \u2018smoked,\u2019 \u2018salted,\u2019 \u2018nitrates\/nitrites\u2019 or even \u2018celery powder\/juice\u2019 (a natural source of nitrites), the product is processed,\u201d she says. \u201cEven packages labeled \u2018uncured\u2019 or \u2018no nitrites added\u2019 often rely on natural nitrite sources, so they should still be treated as processed.\u201d\n<\/p>\n Our Expert Take <\/p>\n