Are Some Processed Meats Worse for You Than Others?

Aside from cancer risks, all processed meats tend to be high in sodium, so that is “an important factor,” Dr. Hu said. The risk of developing high blood pressure or cardiovascular disease can be increased by excessive sodium intake.

There has been a link between Type 2 diabetes and dementia in processed meats. One large 2021 study performed in Britain, for instance, concluded that for every additional 25 grams (or about one ounce) of processed meat in a person’s daily diet, the risk of dementia increased by 44 percent, and that of Alzheimer’s disease increased by 52 percent.

Vijaya Surampudi is an assistant professor of medicine at UCLA Center for Human Nutrition. She said that processed meat can cause inflammation by altering the microbiome. “The gut bacteria interact with our immune system and eventually lead to chronic inflammation,” she said, which can affect blood pressure, blood sugar and cholesterol, increasing the risk of chronic disease and even death.

“A plant-based diet will be much more preventive at reducing risk,” Dr. Surampudi said. “It doesn’t mean you have to go 100 percent vegan or vegetarian,” she said, just that the majority of your diet should come from plant-based sources.

This is a better way to eat, and it is often better for the environment.

So, does this mean it’s better to eat plant-based processed meat alternatives?

“Potentially, processed meat alternatives are better than processed meats, but not all processed meat alternatives are created equal,” Dr. Hu said. Ultimately, it depends on what the products are made of — whether they are fully plant-based analogues or products made from a blend of meat and vegetables. But, he added, “of course, a more optimal diet should be based on minimally processed plant-based foods.”

Source: NY Times

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