Beef jerky, a staple snack alongside beer, may weigh on health more than many assume, medical experts warn. Eating jerky and other processed meats regularly can raise the risk of cancers including colorectal cancer.
50 Grams of Processed Meat a Day Raises Colorectal Cancer Risk 18%
Processed meat refers to food that has been salted, smoked or cured to extend shelf life. Beyond jerky, bacon, ham, sausage and pepperoni are common examples.
Dr. Erev Tubb, a U.S. oncologist and hematologist, said attention should be paid to the link between processed meat and colorectal cancer, according to medical sources on the 18th. He said processed meat is one of the foods for which a causal link to cancer has been relatively clearly established, and that eating even small amounts every day can raise colorectal cancer risk.
The International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), classifies processed meat as Group 1, meaning it is carcinogenic to humans. According to the WHO, eating 50 grams of processed meat a day raises the risk of colorectal cancer by about 18%. That amount is roughly equivalent to a single sausage.
Preservatives and High-Heat Cooking Add to the Risk
One reason processed meat draws concern is the preservatives used in production. Nitrates or nitrites are sometimes added to preserve the color and shelf life of meat. These compounds can convert into N-nitroso compounds in the body, which are known to potentially damage the DNA of intestinal cells and contribute to cancer.
Cooking methods matter as well. Grilling meat at high temperatures or over an open flame can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), substances also considered capable of damaging cells and genes.
Jerky is also flagged for its high sodium content. Dr. Stephen Devries, a nutrition specialist at the Harvard T.H. Chan School of Public Health, said jerky typically contains high levels of sodium and saturated fat, with sugar added in some products, making it unsuitable as a habitual snack.
A 100-gram serving of beef jerky contains about 2,081 milligrams of sodium. That single serving can exceed the WHO's recommended daily limit of 2,000 milligrams for adults.
Excessive salt intake also affects stomach health. Dr. Najeeb Al Hallak, a U.S. medical oncologist, said high salt intake can damage the stomach lining, creating an environment more vulnerable to carcinogens.
Swap Jerky for Tofu, Beans and Nuts — Foods Rich in Fiber
So how can processed meat consumption be reduced?
Cancer Research UK recommends switching protein sources from processed meats such as ham to chicken, tuna or eggs. Replacing some of the meat in dishes with beans or lentils is another option. Cutting back from two sausages to one, or going one day a week without any processed meat, can also help lower how often it is eaten.
Choosing drinking snacks calls for care as well. Because alcohol itself raises cancer risk, cutting back on drinking comes first. When drinking, tofu, beans, nuts and vegetables are better choices than salty, fatty processed meats such as jerky or sausage.
Foods rich in protein and fiber in particular slow digestion and sustain a feeling of fullness, helping curb overconsumption of high-calorie snacks while drinking. Given that alcohol easily damages the gut environment, eating plenty of fiber-rich foods such as vegetables and fruit also helps.
When picking snacks, steamed or grilled dishes are preferable to fried ones, and extra seasoning such as soy sauce or salt should be kept to a minimum. Ultimately, experts say what matters more than a single serving of jerky is how often and how much processed meat is eaten.
