For example, someone who occasionally eats a small serving of ham is exposed differently from someone who consumes bacon, sausages, and processed deli meats at nearly every meal.
Reducing frequent consumption can therefore be a practical way to lower exposure.
What About Red Meat?
Processed meat and unprocessed red meat are not exactly the same.
Unprocessed red meat includes foods such as:
- Fresh beef
- Lamb
- Pork
- Veal
These meats have not been preserved through curing, smoking, or similar processing methods.
Although high consumption of red meat can also raise health concerns, processed meat has additional concerns related to the processing and preservation methods.
Healthier Alternatives
People who enjoy meat do not necessarily need to eliminate it completely.
Instead, they can consider replacing some processed meat with less processed foods.
Possible alternatives include:
- Fresh poultry
- Fish
- Eggs
- Beans
- Lentils
- Chickpeas
- Nuts
- Seeds
- Tofu
These foods can provide protein while helping create a more varied diet.
How to Reduce Processed Meat
Reducing processed meat does not have to happen overnight.
Small changes can make a difference.
For example:
Instead of having bacon with breakfast every day, consider eggs, yogurt, beans, or fresh fruit on some mornings.
Instead of a processed-meat sandwich for lunch, try chicken, tuna, chickpeas, or a vegetable-based filling.
