what’s in your food? (part one)
This month we’re taking a look at the ingredient list and defining what some of those “mystery” ingredients are. If you are going to eat it, you should know what it is, right?
Sodium nitrate and sodium nitrite are used to preserve and to set color in food. Nitrates and nitrites form nitrosamines in the body, which are carcinogenic (cancer-causing). Studies indicate that people who eat a lot of processed meats with nitrates are at a much higher risk for pancreatic cancer. Many European countries, Germany for example, banned the use of nitrates and nitrites in 1997, while the FDA has allowed the continued use of these ingredients in the U.S.
Which foods contain nitrates and nitrites? They are found in processed meats like sausages, hot dogs, cold cuts, bacon (even turkey bacon), livestock feed and even in drinking water. You may think that a turkey sandwich is a healthy choice, but first ask if it’s fresh turkey or processed turkey – you might be getting more than you bargained for, making your healthful choice a bad one. Also watch for nitrates in beer and nonfat dry milk.
How can you avoid them? Water filters can help eliminate nitrates and other unwanted chemicals from our water. Proper nutrition and vitamins C and E, in particular, can help prevent nitrosamines from forming in the body. Some processed meats add these vitamins to their meats for that reason but your best bet is to simply stay clear of processed meats that contain these compounds.
Nitrates can also be found to some extent naturally in spinach, eggplant, beets, lettuce, turnip greens, green beans, radishes, celery, and collards. The nitrogen in chemical fertilizers oxidizes into nitrates that these plants absorb. These nitrates cause the bitter flavor we associate with some greens like collards, for example. Organic vegetables have significantly less nitrates because of the natural compost used to fertilize the soil. Since these vegetables are rich in antioxidants, vitamins and minerals, their nitrate content should not be used as an excuse not to eat them. It is, however, one more reason to choose organic.
The highest level of nitrates are from processed meats. Our best bet, if we don’t want to give up our breakfast sausage or sandwich meats, is to eat only fresh chicken and turkey (organic and free-range, or course), and choose processed meats that do not have nitrates listed as one of the ingredients. Luckily, there is a nice assortment of meats without nitrates these days available at health food grocery stores like Trader Joe’s, Wild Oats, Whole Foods, and Henry’s.
Please note: Meats without nitrates are more perishable, so eat them promptly or freeze them before the expiration date.