If you’re looking for a quick and easy lunch, it’s hard to beat the convenience of sliced deli meats – a.k.a. luncheon meats or cold cuts – for building a sandwich.

Yet, your ham and cheese on brown may not be as healthy as you think. Since the World Cancer Research Fund recommended last fall that people lay off processed meat, I’ve had clients wonder whether they should trade in their pastrami for tuna.

The advice to steer clear of the deli counter was among other stark lifestyle recommendations put forward in a 517-page report released last October by the American Institute for Cancer Research and the World Cancer Research Fund. The recommendations stemmed from an expert review of 7,000 studies in order to determine cancer risks from diet, alcohol, obesity and inactivity.

The international research team concluded the evidence linking processed meats to an increased risk of colorectal cancer was “convincing” – every 48 grams (1.5 ounces) consumed a day bumped up the risk of the cancer 21 per cent. The evidence was strong enough to warn people to eat little, if any, processed meat. In other words, if you have to eat processed meat, do it sparingly.

(The report also concluded that heavy intakes of red meat – beef, veal, lamb, pork and goat – boosted colorectal cancer risk, and recommended consuming less than 500 grams – 18 ounces – a week.)

Other studies have found high intakes of processed meats increase the risk of breast, lung, prostate, stomach and pancreatic cancers, but findings have been inconsistent.

What foods fall into the category of processed meats? There isn’t a generally agreed-upon definition; the term is used inconsistently in studies. But it commonly refers to meats (usually red meats) preserved by smoking, curing, salting or adding preservatives. Ham, bacon, pastrami, salami and bologna are processed meats. So are sausages, hot dogs, bratwursts and frankfurters. Burgers can fall into the processed-meat category if they are preserved with chemicals.

What about smoked turkey or chicken? A recent U.S. study found that men and women who ate the most processed meats – including poultry sausage – had an elevated risk of colon cancer compared with those who consumed little. But few studies have defined processed meat as including turkey and chicken slices.

There are several ways in which processed meats may contribute to cancer. Meats are a source of saturated fat, which has been linked to cancer. The type of iron in meat – heme iron – may also damage colon cells and trigger cancer growth.

Cooking meats to high temperatures (e.g. grilling sausages or frying bacon) forms heterocyclic amines and polycyclic aromatic hydrocarbons, compounds shown to cause colon tumours in animals.

Processed meats including ham, corned beef, bologna, wieners and poultry products also list sodium nitrite as an ingredient. It’s a preservative added to prevent botulism and to give cured meats their characteristic red colour. (Soy-based veggies slices do not contain sodium nitrite.)

During cooking, nitrite can react with compounds naturally present in meat to create N-nitroso compounds (nitrosamines and nitrosamides), several of which have been associated with certain cancers in humans and animals. It’s also thought that N-nitroso compounds can be formed in the body from nitrites in food.

But the sodium erythorbate (similar to vitamin C) that companies add to cold cuts inhibits the conversion of sodium nitrite to N-nitroso compounds and helps minimize the risk.

So, back to the original question: Should you trade in your pastrami sandwich for one filled with tuna? That depends on how much processed meat you eat – and how often.

STAY BALANCED

If you eat processed meats regularly and/or in large portions, I definitely suggest you cut back. Most often, include in meals healthy protein foods such as salmon, canned light tuna, fresh cooked chicken or turkey breast, and vegetarian alternatives such as legumes and soy-based deli slices.

If you eat processed meat only occasionally – once or twice a month – don’t fret. Keep in mind there are other important strategies that help guard against cancer. Eating plenty of fruits and vegetables and whole grains, limiting alcohol intake, maintaining a healthy weight and getting 30 minutes of daily activity are also linked with cancer prevention.

CHOOSE LEAN CUTS

If you do eat processed meat on occasion, look for lean choices to minimize saturated fat. When buying packed meats, read nutrition labels to compare brands. Choose products that contain no more than one gram of saturated fat for every two-ounce (about 60-gram) serving. “Light” cold cuts contain 25 per cent less fat than the regular versions. At the deli counter, lower-fat options include lean ham, turkey and chicken breast.

CHECK SODIUM

High intakes of sodium can raise blood pressure and increase the risk of heart attack and stroke. When it comes to sodium, processed meats are among the worst culprits. Look for brands that contain less sodium, ideally no more than 500 milligrams in a two-ounce serving.

CONSIDER NITRITE-FREE

Some natural-food and grocery stores carry nitrite-free brands of deli meats. For instance, Whole Foods Market in British Columbia and Ontario carry Wellshire Farms nitrite-free pre-sliced deli meats. If these products aren’t available, pair your sandwich with a food rich in vitamin C such as a small glass of orange juice, a piece of citrus fruit or slices of red pepper. (Vitamin C helps block the conversion of nitrites to cancer-causing N-nitroso compounds.)

READ BEST-BEFORE DATES

Before buying, check the best-before date, which means the quality and flavour will be optimal before this date. But once you open the package, this date no longer applies. Once opened, luncheon meats will keep only three to four days in the refrigerator; the same applies to cold cuts sliced at the deli counter.

Via www.theglobeandmail.com