Any meat product that has been smoked, cured or has added salt or chemical preservatives is considered processed. Ham, bacon, salami, sausages, hot dogs, and pastrami are some of the common examples of processed meat.

Though meat has a high nutritional value, processed meat has been associated with an increased risk of chronic diseases. Several studies have shown that consumption of processed meat can increase the risk of developing chronic diseases such as type 2 diabetes, various cancers, and cardiovascular diseases.

Processed meat contains compounds (L-carnitine, Nitrosamine, Sodium nitrite, etc.) that can lead to insulin resistance. Various studies conducted revealed that people who consumed processed meat were at a 19% increased risk of developing type 2 diabetes.

In a study published in The Lancet in 2019, it was concluded that those who consumed more processed meat were at greater risk of developing COPD at a young age. Another study revealed that processed meat can reduce lung function and increase the risk of COPD.

From various studies, it was concluded that consumption of processed meat increases the risk of suffering from a stroke. Processed meat is known to contain choline and carnitine, which breaks down in the gut to form trimethylamine-N-oxide (TMAO). High levels of TMAO increases the risk of hardening of arteries, heart attack, and stroke.

A meta-analysis of six studies, published in the journal Circulation, concluded that people consuming even 50 grams of processed meat (nearly 1 hotdog or a couple of bacon strips) every day are at 42% higher risk of developing coronary artery disease (blockage of the coronary artery of the heart).

In 2015, the World Health Organization’s International Agency for Research on Cancer classified processed meat as carcinogenic (cancer-causing). Processed meat contains polycyclic aromatic hydrocarbons which promote carcinogenic changes in DNA and prevents natural cell death (apoptosis), thus increasing the risk of developing cancer.

Consumption of processed meat can increase the risk of dying from chronic diseases such as cardiovascular diseases and cancer. Research says that people who consume processed red meat are 26% more likely to die of chronic diseases such as diabetes, cardiovascular diseases, and cancer than those who do not consume it.

One can switch to more plant-based protein to cut down the intake of processed meats. Instead of using ham, salami or other processed meats in sandwiches and salads, use lean cuts of poultry, boiled eggs, cheese and hummus. Use grilled mushrooms and capsicums, avocado and baked beans to enhance flavours.