Never Have Cold Cuts? Here’s Why You Should Think Twice
Turkey.
Ham.
Salami.
Bologna.
Pepperoni.
Bacon.
Cold cuts are convenient. They’re easy to put between two pieces of bread, easy to take to work and easy to keep in the refrigerator.
But convenience isn’t the same thing as health.
If you’re doing a 21-day dietary reset, processed meat is one category of food I would seriously consider eliminating.
And unlike many viral food claims, there is legitimate scientific evidence behind this recommendation.
What Makes Meat “Processed”?
Processed meat refers to meat that has been transformed through processes such as salting, curing, fermentation, smoking or other methods designed to enhance flavor or preservation.
That includes many of the cold cuts Americans eat regularly.
The International Agency for Research on Cancer evaluated the evidence and classified processed meat as carcinogenic to humans (Group 1), based primarily on strong evidence linking consumption to colorectal cancer. (IARC)
That’s an important distinction.
The classification doesn’t mean that eating a ham sandwich guarantees cancer.
It means there is sufficient evidence that consumption of processed meat can cause cancer, with colorectal cancer being the primary concern identified by IARC. (IARC)
What About Nitrates and Nitrites?
This is where the conversation gets more complicated.
Nitrates and nitrites are used in some processed meats for preservation, color and flavor. Under certain conditions, nitrogen-containing compounds can contribute to the formation of N-nitroso compounds, some of which are carcinogenic.
But saying simply that “nitrates are carcinogens” misses the bigger scientific picture.
The important issue is the processed-meat category and the compounds that can be generated during processing and digestion, not one ingredient in isolation.
That’s why the stronger recommendation is:
Reduce processed meat consumption rather than obsessing over whether a particular package says “uncured.”
This Is About Frequency, Not One Sandwich
You don’t need to panic because you ate a turkey sandwich.
The issue is habitual consumption.
If your breakfast is bacon, lunch is deli turkey and your afternoon snack is beef jerky, you’ve created a pattern of frequent processed-meat exposure.
A 21-day reset gives you the opportunity to break that pattern.
Instead of relying on cold cuts, build meals around less processed protein sources that fit your individual dietary needs.
Your 21-Day Opportunity
The 21 Day Body Makeover is built around removing the guesswork.
You receive a structured food protocol, exercise videos, and recipe videos so you’re not left wondering what to eat or how to exercise.
You also receive two free books and professional-grade organic supplements as part of the program.
That means you’re not just buying a list of foods to avoid.
You’re getting a complete system designed to help you change your eating, movement and daily habits.
A Full-Body Reset
For 21 days, stop making convenience the deciding factor.
Read labels.
Cook more.
Choose less processed foods.
Move your body.
Build habits you can actually maintain.
That’s the purpose behind the 21 Day Body Makeover: a comprehensive full-body cleanse and reset that gives you an enormous amount of value at a reasonable price.
Ready to Start?
Begin your 21 Day Body Makeover
FAQ
Are cold cuts bad for you?
Regular consumption of processed meat is associated with increased cancer risk, particularly colorectal cancer. (IARC)
Are nitrates carcinogenic?
The science is more nuanced than saying all nitrates are carcinogenic. Nitrates and nitrites can contribute to formation of N-nitroso compounds under certain conditions.
Does one sandwich cause cancer?
No. Cancer risk is influenced by many factors. The concern is primarily habitual consumption over time.
What can I eat instead of cold cuts?
Depending on your dietary needs, consider less processed protein sources such as freshly prepared poultry, fish, eggs, legumes or other minimally processed foods.