For several years, nitrites have been singled out. Classified as potentially “carcinogenic”, they are regularly accused of participating in the development of numerous cancers (stomach, colon). However, are nitrite-free cold cuts really better for your health? Julie Boët, dietician-nutritionist, answers us.
The “nitrite-free” label can be misleading
Since nitrites – these famous additives used to improve the conservation and color of charcuterie products – have had a bad press, brands have rushed to affix the famous words “no added nitrites” to their packaging, as a guarantee of quality. However, this promise deserves to be qualified.
“In the meat industry, nitrites and nitrates play the role of preservatives: they limit the development of pathogenic bacteria responsible for serious poisoning, such as the bacterium Clostridium botulinum, the cause of botulism. They also help to stabilize the lipids of the meat, to preserve their taste and their characteristic pink color. But since these compounds worry the authorities, certain manufacturers have chosen to remove nitrite salts from their recipes. They then use other ingredients naturally rich in nitrates, such as vegetable extracts, vegetable broth or celery powder”,
says Julie Boët.
The problem ? These nitrates of plant origin can be transformed into nitrites by the action of bacterial enzymes present in the food or in the digestive tract.
“In other words, even if the product is labeled “no added nitrites,” the same molecules can appear during processing or digestion,”
alerts the expert.
A study on the digestion of meat products containing nitrates and nitrites showed that nitrosated substances could be formed in the digestive system during digestion. Chemical reactions involving these compounds occur in the stomach and can lead to the formation of nitrosamines or other nitrosated compounds.
“These results suggest that replacing nitrites with natural sources of nitrates does not necessarily eliminate the mechanisms involved in the formation of these compounds. This is why some experts consider that the label “nitrite-free” can be misleading if it relies simply on the use of nitrate-rich plant extracts,” warns the dietician.
Nitrites are not the only fault of these cold cuts
If nitrites, whether industrial or natural, therefore remain compounds of concern for our health, it would be simplistic to consider them as the only elements to watch out for in our favorite sausages.
“Delicatessen products are also rich in salt, saturated fats and processed proteins, which explains the public health recommendations aimed at limiting their consumption. In France, nutritional recommendations recommend not exceeding approximately 150 grams of deli meats per week. This limit aims to reduce exposure to nitrate additives but also to limit sodium and lipid intake, the excess of which is associated with an increased risk of cardiovascular diseases and certain metabolic pathologies,” recalls Julie Boët.
In practice, the question is therefore not only about choosing cold cuts “with” or “without” nitrites: it is above all the quantity and frequency of consumption which take precedence. Daily,
Whether gourmets like it or not, charcuterie must remain an occasional food.
“Favoring artisanal products, less salty, consumed in small portions and accompanied by foods rich in fiber and antioxidants such as vegetables can fortunately help limit certain adverse effects“, concludes the practitioner.
In summary, even if the use of nitrites remains (fortunately) regulated by European regulations (with a maximum limit of around 150 mg of nitrites per kilogram of product), remember to limit your consumption of charcuterie products. Your body will thank you!