In or Out? Processed meats are out.

Do you ever feel like nutrition science flip-flops? One day 'in', the next day 'out'? Well this one's a flop. Period.

Science has been dancing around the topic for the past two decades. Public health experts and health reporters have increasingly questioned the safety of processed meats. Some of us have even encouraged you to steer clear altogether — or at absolute minimum, severely limit — the consumption of foods with sodium nitrite preservatives all along. While the jury was still out, we have always had the option to choose otherwise.

Now after a review of thousands of studies on the overall relationship of diet to cancer, among those specific to meat and cancer risk, one conclusion was clear: we should limit red meat and avoid preserved meats, commonly those that contain sodium nitrite. The report, a collaboration of the World Cancer Research Fund and the American Institute of Cancer Research, concluded that red meat and processed meat are causes (a word that is not often used by scientists!) of bowel cancer and even went so far as to say "there is no amount of processed meat that can be confidently shown not to increase risk" (emphasis added).

Scary, right? Well it certainly could be, but this is great news to know. The choice is clear... and we do have a choice.

What to do?

Please — when possible... which should be most of the time (ok, I'll say it: all the time) — avoid:

• Deli meats preserved by smoking, salt curing or with chemical preservatives like added sodium nitrite.
• According to the review by the WCRF/AICR, limit red meat (beef, pork, lamb and goat) and deli meat to less than 18 ounces (cooked weight) or 25 ounces raw weight meat weekly. Most restaurants serve 8-16 ounces as their standard portion. Tip: 3 ounces looks like a deck of cards.

How to know:

• Look at the labels of packaged meats.
• At the deli counter, ask. If the person working doesn't know, ask to speak to someone who does!
• Sodium nitrite is most common in red meat products, not chicken or fish.
• Ask for fresh roasted turkey or meats that have been cooked fresh and on-site.

The most common foods to watch out for:

• Packaged deli red meats (sandwich meats) like bologna, pastrami, salami, roast beef, or ham.
• Sliced packaged ham, sausage and bacon
• Hot dogs
• Beef jerky
• Frozen meals (including frozen pizza) with meat
• Canned foods that include meats
• Deli sandwiches at restaurants, schools, hotels, hospitals and theme parks

The good news is that if it has a label, you can look for it to be listed. But if you're unsure, when possible choose otherwise for your good health!

Check out this recipe, made with turkey breast, instead:

Makes 4 servings

Ingredients

1 pound ground turkey breast
1 tablespoon chopped shallot
1 tablespoon chopped scallions
1 teaspoon chopped garlic
1 egg, or 2 egg whites
2 teaspoons Worcestershire sauce
1 tablespoon chopped fresh tarragon
1 teaspoon salt
1/2 teaspoon pepper
wheat germ (optional)
4 buns
4 slices mozzarella cheese
lettuce, tomato, onion and pickle, for garnish

Chipotle Mayonnaise:
1 chipotle chile
3 oz. silken tofu
3 tbs. nonfat mayonnaise
3 tbs. ketchup
2 tsp. Dijon mustard

Preparation

1. Combine the ground turkey, shallot, scallions, garlic, egg, Worcestershire sauce, tarragon, salt and pepper in a bowl and mix well. Add wheat germ if needed to bind the mixture. Shape into 4 patties. Grill the patties until cooked through.
2. Make the Chipotle Mayonnaise by combining the chipotle chile, tofu, mayonnaise, ketchup, and Dijon mustard in a food processor.
3. Spread the Chipotle Mayonnaise on the and add 1 turkey patty and 1 slice of cheese to each burger. Garnish with lettuce, tomato, onion and pickle.

Resource: World Cancer Research Fund / American Institute for Cancer Research, 2011.http://www.dietandcancerreport.org.

Wendy Bazilian (www.wendybazilian.com) is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian's Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale).