A Bite-Size Read for Your Health and Waistline
Listen, everyone enjoys a hot dog at a summer barbecue or a baseball game. During the off-season, maybe you reach for beef jerky or smoked meats. These foods have built quite a reputation, and honestly, I’ve helped shape it. In a previous article, I shared that nitrates and nitrites should be avoided, while at other times I’ve discussed their possible benefits. It can feel confusing, so let’s clear it up using science-based nutrition.
To start, here’s a quick foundation. Nitrates are chemical compounds made of nitrogen and oxygen, while nitrites form naturally through the oxidation of ammonia and bacteria. Both are part of the nitrogen cycle that supports plant growth. Nitrates are labeled as NO3 and help plants thrive, while nitrites are NO2, commonly found in food preservatives.
Whether nitrates and nitrites are good or bad depends on two things: the source and what they are combined with. Problems began when humans figured out how to make these compounds synthetically. Once artificial additives entered the mix, the body started reacting differently.
The first concerns about nitrates and nitrites appeared in the 1960s when the food industry began using them to cure meats such as bacon, ham, and hot dogs. Studies suggested these compounds might be linked to cancer in lab animals. Over time, research has shown that the nitrates and nitrites used in processed foods like meats, dairy, and even some beers can raise the risk of cancer, heart disease, and type 2 diabetes.
When these synthetic versions are paired with animal proteins, they can form nitrosamines. These compounds interfere with healthy cell growth in the digestive tract and may become carcinogenic. Around 90 percent of known nitrosamines have been found to cause cancer in organs such as the brain, stomach, liver, and lungs.
Research also shows that nitrates in processed foods like beef jerky, salami, and hot dogs may affect brain chemistry. One study linked these compounds to manic episodes and behavioral changes such as sleeplessness, delusions, and anxiety.
To make matters worse, artificial additives like sodium nitrate and sodium nitrite, both used widely by the food industry, can cause disease. When these meats are cooked at high temperatures, such as frying bacon, the heat increases the conversion of nitrates and nitrites into dangerous compounds. These can even appear in drinking water due to runoff, pollution, or fertilizer use.
Here’s where the story shifts. Naturally occurring nitrates and nitrites in plants can actually be beneficial. The 1998 Nobel Prize in Medicine recognized nitric oxide, a compound formed from these natural nitrates, as vital for healthy circulation and blood vessel function. Foods like leafy greens and root vegetables contain these naturally occurring compounds that support heart health rather than harm it.
Plant-based nitrates also come with antioxidants that help prevent the creation of harmful byproducts. Together, these nutrients can support blood flow, lower blood pressure, and even improve conditions linked to poor circulation like erectile dysfunction or atherosclerosis. Think of it as the body’s way of maintaining balance when we focus on natural sources rather than synthetic ones.
So what should we do with this information? Here are a few key takeaways.
Limit foods that contain artificial additives or synthetic nitrates and nitrites. This includes hot dogs, sausages, jerky, deli meats, smoked fish, and brined poultry. Some cheese and beer can contain them as well. And labels that claim “uncured” are often misleading since those meats still create harmful compounds when cooked.
Choose foods that contain naturally occurring nitrates. Leafy greens, celery, beets, basil, green beans, broccoli, and radishes are excellent options. They not only contain beneficial nitrates but also come packed with antioxidants that protect the body.
If you live near farmland or industrial areas, consider testing your water for nitrates. A good filtration system can make a real difference.
In the end, it all comes down to two things. Are the nitrates and nitrites naturally occurring or synthetic, and what nutrients are they paired with?
When we apply science-based nutrition, the difference becomes clear. Natural sources promote health, while artificial additives and processed foods often do the opposite.