You say Nitrates, and I say Nitrites… but what are they?

What are Nitrates?

Many foods, especially cured meats, use Nitrates to preserve color and maintain microbial safety. Historically, Nitrates served two purposes: (1) to help prevent the growth of certain bacteria that can cause an outbreak of botulism, a deadly food-borne illness, and (2) to give cured meat that pink color we seem to like and associate with freshness. These Nitrates, once added to the meat, would break down over a period of time, forming Nitrites. Eventually, Nitrites themselves were added directly to the meat to speed up the curing process. Nitrates can also be naturally found. Because packaging and refrigeration technology is so advanced, Nitrates are now mostly used for the pink or red color because consumers seem to find the normal brownish color unappetizing or determine it is not fresh.

What foods contain Nitrates?

Cured & Processed Meats
Nitrates are added to cured and processed meats, including bacon (even turkey bacon), ham, hot dogs, bologna, salami, peperoni, corned beef, pastrami, deli cold cuts, sausages, and salt-cured fish.

Vegetables & Fruit
Nitrites are also commonly found in many green vegetables naturally, including spinach, eggplant, beets, turnip greens, green beans, radishes, collards, celery and green lettuce. Not only do they occur naturally, but the nitrogen in chemical fertilizers oxidizes into Nitrates and is absorbed by fruits and vegetables. However, the consumption of fruits and vegetables still appears to be effective in reducing the risk of cancer. Nitrite containing vegetables have Vitamin C and D, which serve to inhibit the formation of N-nitroso compounds.

Livestock Feed
Nitrates are found in livestock feed, so even unprocessed meats, milk and other dairy products may have Nitrates in them without your knowledge.

Water
Nitrates can also be found in drinking water, including tap and well water.

Other Sources
Watch for Nitrates in beer and nonfat dry milk. It is also an element in tobacco and some rubber (so watch out for some pacifiers and baby bottle nipples).

How do Nitrates harm us?

Nitrate itself is harmless, but it can convert to Nitrite, which can form Nitrosamines, or N-nitroso compounds, a powerful cancer-causing chemical, in your body. Additionally, the high heat used to cook some processed meats, like sausage and bacon, may assist in the formation of Nitrosamines.

Nitrosamines have been linked to childhood cancer, stomach cancer, esophageal cancer, colon cancer, rectum cancer, prostate cancer, pancreatic cancer, bladder cancer, mouth cancer, brain cancer, and type I diabetes (juvenile diabetes).

On the other hand, there is debate that Nitrates are actually not carcinogenic and may be used to treat some diseases.

Who says Nitrates may be safe and treat disease?

In 2005, the National Institutes of Health began a study infusing Sodium Nitrite into volunteers in hopes that it can treat sickle cell anemia, heart attacks, brain aneurysms, and even an illness that suffocates babies.

In October 2008, a press release by the president of the American Meat Institute (AMI) Foundation (a non-profit research, education and information foundation established by the American Meat Institute to study ways the meat and poultry industry can produce better, safer products and operate more efficiently) declared “The Cancer Project” movement to ban processed meats as extremist. Check out Cancer Prevention and Myth on the AMI’s MeatSafety.org.

According to a 1992 paper by the University of Minnesota Extension, there is no confirmed evidence in the literature on the cancer-causing capacity of Nitrate.

An article on bnet details how none of the health claims against dietary Nitrate have been substantiated, even though links between Nitrate and health risk have been studied for over 50 years.

Who says Nitrates may cause health risks?

Three different studies have come out finding that the consumption of hot dogs can be a risk factor for childhood cancer.

An increased risk of stomach cancer is seen with diets containing large amounts of smoked foods, salted fish and meat, and pickled vegetables. Nitrates can be converted by certain bacteria into compounds that have been found to cause stomach cancer in animals.

Countries in which people eat a lot of salt-cured, smoked, and Nitrite-cured foods have a high rate of cancer of the stomach and esophagus.

Several studies have examined the relationship between cancer and the consumption of red and processed meats, and current evidence supports an increased risk of cancers of the colon and/or rectum and prostate.

Studies indicate that people who eat a lot of processed meats with Nitrates are at a much higher risk for pancreatic cancer. N-nitroso compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.

A study evaluated the drinking water in Colorado and found a correlation between the concentrations of Nitrates in the water and the incidence of insulin-dependent diabetes. The toxic concentration of Nitrosamines triggered free-radical production, which in turn damaged the insulin producing cells of the pancreas.

In Sweden, researchers found that insulin dependent diabetic children tend to eat more foods containing Nitrates than children who do not have diabetes.

In a University of Iowa study, women who drank tap water that contained levels of Nitrates below the maximum level of 10 milligrams per liter set by the U.S. Environmental Protection Agency (EPA) were still nearly three times more likely to develop bladder cancer compared with women who consumed much lower levels of the contaminate.

Research done at Glasgow University claims the use of Nitrate fertilizers in growing fruits and vegetables could be the cause of esophagus cancer, the fastest growing cancer in the UK.

In the book,The Safe Shopper’s Bible, it points out that Germany, like other European countries, banned the use of Nitrates and Nitrites in 1997, while the in the U.S., the FDA has allowed the continued use.

According to research done by the National Institute of Environmental Health Sciences, higher intake of Nitrates, Nitrites, and N-nitroso compounds have been associated with increased risk for type 1 diabetes.

Who’s right?

Beats the heck out of me! But since researching and reading through all this information myself, I had to come up with my own conclusion. Here’s the thing… I haven’t seen any studies indicating that Nitrate-free products are bad for you, so why not just eat those instead just to be safe? In addition, I find it a bit fishy that the American Meat Institute denies Nitrites being harmful, while the American Cancer Society suggest you avoid them. And well, even if you do continue to eat foods with added Nitrates, do so in moderation… as we often hear about a lot of foods!

So you want to limit your Nitrate consumption?

Whenever possible, look for Nitrate-free preserved meats. The American Cancer Society recommends limiting consumption of processed and red meats by choosing lean meats and smaller portions (such as serving as a side dish rather than the focus of a meal). Cook meat thoroughly to destroy harmful bacteria and parasites, while avoiding charring that can produce carcinogens. Replace meat with legumes, which are significantly rich in nutrients that may protect against cancer. Also, meats without Nitrates are more perishable, so be sure to eat them promptly or freeze them before the expiration date.

When you do eat foods containing Nitrates, have a glass of orange juice or fresh fruits or vegetables high in Vitamin C to try to combat the N-nitroso compounds. Proper nutrition and Vitamins C and E, in particular, can help prevent Nitrosamines from forming. Some processed meats manufacturers actually add these vitamins to their meats for that reason.

Choose organic fruits and vegetables, which should have significantly less Nitrates because of the natural compost used to fertilize the soil.

Choose meats and dairy products from grass-feed livestock with no added preservatives.

Water filters may help eliminate Nitrates and other unwanted chemicals from our water.

And as always, read the labels on the things you buy. Nitrates (and Nitrites) are listed in the ingredient list. It is often listed as “Sodium Nitrate” or “Potassium Nitrate.”

How Do I Get Help Banning Nitrates?

Contact the manufacturer of your favorite cured meats and dairy products, and ask them to offer Nitrate-free meats and use grass-fed livestock.

Request that your supermarket have nitrite-free meats available.

Write the FDA and express your concern that nitrite-meats are not labeled for their possible cancer risk to children. You can mention the Cancer Prevention Coalition’s petition on hot dogs, docket #: 95P 0112/CP1.

Find Nitrate-free meats from these manufacturers:

Applegate Farms
Bacon Freak Nitrate-Free Bacon Club
Garrett County Farms
Hormel Natural Choice
M& B Farview Farm
Niman Ranch
Neshama Gourmet Kosher Foods
North Hollow Farm
Organic Prairie
Shelton’s Poultry
Trader Joe’s
US Wellness Meats
Wellshire Farms
Wholesome Harvest Organic Meats

Sources:

• American Cancer Society: Cancer Prevention & Early Detection Fats & Figures 2008
• American Cancer Society: What Are The Risk Factors for Stomach Cancer? (Apr 2007)
• AMI Foundation: Anti-Processed Meat Campaign is As Extreme As the Pro-Vegan, Animal Rights Group Behind It (Oct 2008)
• bnet: Dietary nitrate: where is the risk? (August 2006 issue of Environmental Health Perspectives)
• Cancer Prevention Coalition: Hot Dogs and Nitrites (2003)
• Communication and Educational Technology Services, University of Minnesota Extension: Nitrite in Meat (1992)
• Delicious Organics: Nitrates (2004)
• Environmental Health Perspectives: Environmental contaminants as etiologic factors for diabetes (Dec 2001)
• EverydayLiving.com: Treating Diabetes Naturally
• Food Navigator Europe: Nitrate Level in Water Linked to Cancer (Apr 2001)
• Food Navigator Europe: Vegetable Nitrates May Be Linked to Cancer, New Research (Feb 2002)
• MeatSafety.org: Cancer Prevention and Myth: Meat and Cancer Hypothesis - Fact & Fiction
• MedlinePlus Medical Encyclopedia: Diet and disease (Aug 2007)
• The Cancer Blog: Avoid Nitrates in Foods When Possible (Jun 2006)
• The Soil Association & Sustain: Organic Food and Farming Myth and Reality: Organic vs non-organic: the facts (2001)
• Time-to-Run: The 10 Worst Foods You Can Eat
• University of Illinois Extension - Illinois Livestock Trail: Nitrates in Livestock Feed

Last updated: Nov 15, 2008