Ever heard that you should cut out things like pâté, ham, smoked fish and bacon because they’re high in “cancer-causing” nitrates and nitrites?
Chris Kresser just posted a fantastic article that will blow your fears about nitrates and nitrites out of the water – check it out here, with great links to peer-reviewed research and further reading. I felt it was worth posting, with emphasis upon some of the key points he raises regarding myths and truths about nitrates and nitrites.
“The belief that nitrates and nitrates cause serious health problems has been entrenched in popular consciousness and media. Watch this video clip to see Steven Colbert explain how the coming bacon shortage will prolong our lives thanks to reduced nitrates in our diets.” ~ Chris Kresser
I remember telling my horrified Nutrition teacher that we’re naturally exposed to more nitrates/nitrites in our own saliva than any cut of bacon or smoked salmon, etc, as she doled out the usual token advice to avoid bacon and smoked fish at all costs because of the “cancerous” nitrates/nitrites that they contain. In fact, the perfectly natural nitrates/nitrites in our very own saliva account for around 90% of our total exposure to these substances, as Chris Kresser points out. Furthermore, vegetables (yes, that’s right, vegetables!) are our biggest dietary (non-endogenous) source of these “harmful”, “cancerous” nitrates/nitrites, not just by a little, but by FAR (that’s not to imply that you should cut out the veg, but just to put nitrates and nitrites into perspective for a moment!).
“It may shock you to learn that one serving of arugula (rocket), two servings of butter lettuce, and four servings of celery or beets all have more nitrite than 467 hot dogs. And your own saliva has more nitrites than all of them! So before you eliminate cured meats from your diet, you might want to address your celery intake. And try not to swallow so frequently.” ~ Chris Kresser
Anyone eaten 467 hot dogs in a sitting recently?
Didn’t think so.
The original study that caused all the hype to begin with, the one that linked nitrates and nitrites with cancer risk, was discredited when it was subjected to peer review. Since then, major literature reviews have found no evidence for carcinogenesis – funnily enough, some health benefits of nitrites (especially in regards to cardiovascular health) are now being suggested by some research studies.
If you’re having bacon, pâté, smoked fish and the like, opt for organic, free range (pastured/grass-fed) products, made with ZERO VEGETABLE OILS (olive oil is ok but watch out for soy, canola, sunflower, safflower, generic ‘vegetable’ oils, etc). Don’t be fooled into buying “nitrate-free” bacon and ham in the name of health – there’s no point! These products use “natural” sources of nitrates/nitrites like celery and beet juice and sea salt, and are no more free from nitrates and nitrites than standard cured meats (not that it’s a problem to begin with). Relax! There’s nothing wrong with a little (high quality) bacon and eggs.
“The belief that nitrates and nitrates cause serious health problems has been entrenched in popular consciousness and media. Watch this video clip to see Steven Colbert explain how the coming bacon shortage will prolong our lives thanks to reduced nitrates in our diets.” ~ Chris Kresser
I remember telling my horrified Nutrition teacher that we’re naturally exposed to more nitrates/nitrites in our own saliva than any cut of bacon or smoked salmon, etc, as she doled out the usual token advice to avoid bacon and smoked fish at all costs because of the “cancerous” nitrates/nitrites that they contain. In fact, the perfectly natural nitrates/nitrites in our very own saliva account for around 90% of our total exposure to these substances, as Chris Kresser points out. Furthermore, vegetables (yes, that’s right, vegetables!) are our biggest dietary (non-endogenous) source of these “harmful”, “cancerous” nitrates/nitrites, not just by a little, but by FAR (that’s not to imply that you should cut out the veg, but just to put nitrates and nitrites into perspective for a moment!).
“It may shock you to learn that one serving of arugula (rocket), two servings of butter lettuce, and four servings of celery or beets all have more nitrite than 467 hot dogs. And your own saliva has more nitrites than all of them! So before you eliminate cured meats from your diet, you might want to address your celery intake. And try not to swallow so frequently.” ~ Chris Kresser
Anyone eaten 467 hot dogs in a sitting recently?
Didn’t think so.
The original study that caused all the hype to begin with, the one that linked nitrates and nitrites with cancer risk, was discredited when it was subjected to peer review. Since then, major literature reviews have found no evidence for carcinogenesis – funnily enough, some health benefits of nitrites (especially in regards to cardiovascular health) are now being suggested by some research studies.
If you’re having bacon, pâté, smoked fish and the like, opt for organic, free range (pastured/grass-fed) products, made with ZERO VEGETABLE OILS (olive oil is ok but watch out for soy, canola, sunflower, safflower, generic ‘vegetable’ oils, etc). Don’t be fooled into buying “nitrate-free” bacon and ham in the name of health – there’s no point! These products use “natural” sources of nitrates/nitrites like celery and beet juice and sea salt, and are no more free from nitrates and nitrites than standard cured meats (not that it’s a problem to begin with). Relax! There’s nothing wrong with a little (high quality) bacon and eggs.
