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Examples of processed meat

So, what falls into the category of processed meat? You may be surprised. Any meat that has been preserved by smoking, curing, salting or adding chemical preservatives is processed. Breaded or seasoned meat is also considered processed.

Examples of processed meat include:

• Bacon
• Bratwurst
• Corned beef
• Deli meats
• Ham
• Hot dogs
• Jerky
• Lunch meats
• Pastrami
• Pepperoni
• Roast beef
• Salami
• Sausage

RELATED: 5 foods and drinks linked to cancer

Why are processed meats connected to cancer risk?

Processed meat isn¡¯t the best choice for cancer prevention or for those with cancer. Wohlford explains some reasons why.

Chemicals

There are several chemicals in processed meat that have been linked to colorectal cancer.

• Heme is a naturally occurring pigment found mostly in red meat.
• Nitrates and nitrites are added to processed meat to keep it fresher for longer.
• Heterocyclic amines are produced when meat is cooked at high temperatures, such as grilling or frying.
• Polycyclic aromatic hydrocarbons are produced when meat is smoked or grilled.

All of these chemicals can damage the cells in the colon and rectum. As damage accumulates over time, cancer risk greatly increases.

Weight gain

Eating more calories than your body uses can lead to weight gain, and an unhealthy body weight can put you at a higher risk for more than 10 types of cancer.

¡°Processed meat contains high amounts of saturated fat, salt and chemical additives. Eating processed meat regularly can lead to weight gain and can put you at increased risk for cancer,¡± Wohlford says.

7 tips for avoiding processed meat

Try these tips to reduce or eliminate the amount of processed meat in your diet.

1. Keep track of your eating habits

It¡¯s hard to eat less processed meat when you aren¡¯t aware of how much you are eating in the first place. A food log can help you track your processed meat intake. Becoming aware of your eating habits can help you understand when you are most likely to eat processed meats and give you time to brainstorm healthy swaps.

RELATED: Have you been eating processed meat without realizing it?

MD Anderson dietitians recommend eating meals rich in whole grains, vegetables, fruits, beans, nuts and seeds. It can help to divide your plate into sections. Aim to fill two-thirds of your plate with whole grains, vegetables, fruits, beans, nuts and seeds. The remaining one-third can be lean animal protein or plant-based protein.

2. Read product labels

Certain vocabulary can clue you in to whether meat is processed.

Check a product¡¯s label and ingredients list for the following words:

• Nitrate
• Nitrite
• Cured
• Salted

Spotting any of these words means a product is processed meat and should be avoided.

But be aware: a product can still be processed even if it labels itself as free of something. For example, even meats labeled ¡°uncured¡± can still have nitrates and nitrites.

3. Skip nitrate-free meats

Meats that are labeled nitrate-free may contain less nitrates and nitrites, but they¡¯re not nitrate-free. When you eat foods labeled nitrate-free, your stomach turns some nitrates into nitrites. Some of these nitrites can then form cancer-causing substances in your body.

4. Choose less processed options

Select meat that is minimally processed or unprocessed. Look for fresh or frozen options that don¡¯t have additives, preservatives, seasoning or breading.

Examples include:

• Beef
• Chicken
• Crab
• Duck
• Fish
• Game meat
• Goat
• Lamb
• Lobster
• Pork
• Scallops
• Shrimp
• Turkey

Be mindful of how you cook meat at home. Using high-temperature cooking methods, such as smoking and grilling, to cook red meat can produce carcinogens.

LEARN MORE: How to cook meat and keep your cancer risk low

5. Go meatless ¡ª even for a day!

Make it a goal to eat processed meat less often. When you do eat processed meat, go for a smaller portion.

While some people may prefer eating an entirely meatless diet, others may find it more realistic to designate a specific day as meat-free, like Meatless Monday.

6. Try plant-based protein

Meat isn¡¯t the only way to add protein to your diet. Instead, consider protein-packed plant-based options like beans, legumes and soy.

7. Make healthy swaps

Here are some ideas for swapping out processed meat in your favorite dishes.

• Add vegetables to your omelet instead of bacon, ham or sausage.
• Top your salad with chicken, hard-boiled egg, beans, tofu or flaked tuna instead of processed meat.
• Order a chicken or fish sandwich instead of a deli sandwich.
• Choose meat-free snacks like whole fruit, hummus and vegetables or nuts rather than jerky.

Another place where the meat is often processed? Fast food restaurants.

Looking to make a healthier choice next time you hit the drive-through? Go for whole meat that isn¡¯t breaded, such as chicken breast. While anything that has seasoning, additives and preservatives is still processed, focus on finding less processed options.

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