HEALTH WATCH: Hazards of processed meats

By Dr Cory Couillard

Become an informed consumer and protect you and your family from processed meat induced heart disease, cancer and diabetes.

The consumption of red and processed meats has been linked with heart disease, cancer and now Type 2 diabetes. A recently completed study by the Harvard School of Public Health looked at a variety of meats such as beef, dried meats and sausages.

The study involved 123 000 people over a 20-year period and found that an elevated red meat intake over a four-year period resulted in a 48 per cent elevated risk of diabetes in the following four years. This link equates to an even greater risk of death via associated heart attacks and strokes.
One’s diabetic risk dropped significantly when red meat consumption was reduced by more than a half serving per day. A half serving per day equates to approximately half the size of a deck of cards of meat.
"The association of red meat and cardiovascular disease are quite clear," said Walter C. Willett, Harvard School of Public Health's chairman of the department of nutrition. "It does look as though replacing red meats with other major sources of quality protein — nuts, legumes, chicken and fish — is a good thing to be doing."
Not all meats are created equal and some should not even be suitable enough to be considered food. Processed meats often contain more sodium, preservatives and nitrates that, according to Willett, "cause chemical reactions that may create compounds that are toxic."
A similar study analysed nutritional data from 184 000 cancer-free individuals and found people who at the most red and processed meat died earlier. The results found the amount of meat a person ate before their colon cancer diagnosis was tied to their risk of dying within eight years. About 43 per cent of the test group that ate 10 servings of red or processed meat per week died during the follow up period.
"It's another important reason to follow the guidelines to limit the intake of red and processed meat," said Marjorie McCullough, the study's lead author from the American Cancer Society.
Three or four servings of red or processed meats per week are a good target for people, according to McCullough. "We're not saying people need to be vegetarians. It's really just limiting intake and making it more the exception than the rule."

Distinguishing good meats from bad
It’s important to note that most studies fail to effectively distinguish between processed meat and unprocessed, as well as overcooked or charred meats. A “red-meat-is-bad” approach is a major mistake as not all red meats are bad for you.
However, processed meats such as sausages, deli meats, etc. contain high amounts of omega-6 fatty acids, mold called mycotoxins, nitrates and a variety of preservatives. All of these compounds can be correlated to an increased risk of diabetes, heart disease and cancer.
One common problem historically with nutritional questionnaires is that they are not highly specific in regard to the type and quality of meats. The good news, researchers at the Harvard School of Public Health conducted a systematic review to distinguish between the types of meat. They defined unprocessed red meat as any meat from beef, pork or lamb that hasn’t been smoked, cured, salted or have any chemical preservatives.
The outcome of this review confirmed processed meats caused a 19 per cent higher risk of Type 2 diabetes. The researchers did not find a higher risk among individuals eating unprocessed healthy red meats, such as beef, pork or lamb.
Heart disease, cancer and diabetes are chronic diseases that are affected by the amount of inflammation in one’s body. One’s diet is an important determining factor through the ratio of omega-6 and omega-3 fatty acids. Omega-3s are anti-inflammatory while omega-6 fatty acids are pro-inflammatory.
This is the mechanism by which processed meats produce inflammation and disease in the body. The ideal ratio of omega-6 to omega-3 is between 2:1 and 4:1 according to health experts across medical specialties. Processed and fried foods have been found to produce ratios between 20:1 and 50:1.
All meat contains some omega-6s but processed, preserved, cured and overcooked meats contain higher levels of oxidized toxins and these toxins have been found to be readily absorbed into bodily tissues and cause inflammation.
Dry-cured meats are commonly contaminated with mold toxins. Mold toxins – also called mycotoxins—can cause cancer, heart, liver and kidney disease. Unhealthy red meats and poor-quality processed meats can also suffer the effects of antibiotics, growth hormones and other unnatural animal raising techniques. Antibiotics have been found to affect healthy gut bacteria that are needed to absorb many vitamins, minerals and nutrients from one’s diet.
The nitrates in processed meats, especially bacon, have received a lot of negative press. They can contain up to 50 per cent more nitrates than healthier, unprocessed meats. Nitrates have been found to impair the release of insulin that is characteristic in diabetes. The negative effects on insulin and blood sugar control helps explain the Harvard School of Public Health’s findings that processed foods increased the risk of diabetes.
To compound the issue, the British Journal of Cancer found eating processed meats increased the development of pancreatic cancer by up to 38 per cent. A similar study conducted in Hawaii concluded that those who ate the most processed meat showed a 67 per cent greater risk of pancreatic cancer over those who did not eat processed meat. Pancreatic cancer is one of the types of cancers that boast the highest mortality rate amongst all cancers.
A compound called nitrosamines in processed meats have been linked to increased risk of stomach cancer as well. The best way to avoid nitrosamines is to avoid overcooking and charring processed meats. It’s important to cook meat on moderate-to-low heat to avoid charring.

Foods to look out for
Foods that are high in nitrates include canned meats, corned beef, smoked and frozen fish, bacon and sausages. Convenience foods and pre-prepared frozen dinners are often the worst offenders. Bologna, ham, pastrami, prosciutto, roast beef, salami, pepperoni and other cured sandwich meats should be limited.
Processed foods often have food labels to help identify the chemical culprits. The major chemicals to look out for include phosphates, nitrates, texturizers, stabilizers, thickeners and monosodium glutamate (MSG). Phosphates are added to help retain moisture and add flavour in meats. Sodium nitrate basically stains the meat to look fresh and extends its saleability. MSG is a powerful flavour enhancer but has been linked to numerous medical conditions and should be avoided altogether.
Become an informed consumer and protect you and your family from processed meat induced heart disease, cancer and diabetes. Substituting fish, nuts, legumes and lean meats instead of chemical-laden processed meats will help promote a healthy omega-6 to omega-3 ratio, reduce inflammation and reduce your chance of becoming a statistic.

Dr Cory Couillard is an international healthcare speaker and columnist. He works in collaboration with the World Health Organization's goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement. Email: drcorycouillard@gmail.com