By Kim Mendel, RD CDN
We don’t really need a study from Sweden to tell us that eating bacon and salami daily is unhealthy and may increase our risk of strokes…..or do we?
These foods, also including ham, bologna, hot dogs and other processed meats, are high in saturated fat, sodium, and nitrates. A Swedish study done on 40,000 men, aged 45 to 79, found that the men who consumed more than 2 ounces per day of processed meats had a 23 percent greater risk of stroke than those who had eaten less than 1 ounce per day.
This study could not prove that the processed meats were the only risk factor for the increased risk of stroke; however other studies have linked processed meats (with their unhealthy nutrient make up) to an increased risk of diabetes, heart disease, and colon cancer. We are bombarded with research and information telling us to lower our sodium and saturated fat intakes in order to live healthier lives. As much as these meats are a part of our daily lives, the message here may be that it’s worth reducing our intake, especially if we tend to consume these processed meats on a daily basis.
Try replacing them with leaner proteins such as canned salmon, chicken breast, turkey breast, or lean roast beef. Be aware that some proteins such as turkey bacon, chicken sausage, or Canadian bacon may be lower in fat and calories, but can be loaded with salt and nitrates.
As always, the message is moderation. For those living with diabetes, a variety of health issues are always of concern. In addition to a dietary reduction in processed meats, it’s also important to have a healthy and balanced diet, get enough exercise, and go for regular medical check-ups.
Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu