3. Canned Meat
Canned meats have a long history, dating back to the 19th century when they were used as military rations. The food was cooked inside the container, creating a vacuum seal. By World War II, canned meats were vital for feeding soldiers because they were portable and had a long shelf life.
But today’s canned meats, much like other processed meats, can be problematic. Canned meats undergo various treatments to improve flavor, preservation, shelf life, and to cut costs. This usually involves high amounts of sodium, nitrates, preservatives, and other chemicals. These can lead to high blood pressure, cause cell damage, contribute to poor digestion, and increase the risk of various chronic diseases.
So, while canned meats offer great convenience, it’s important to think about the serious health implications. Choosing fresher, less processed options like whole cuts of deli meats can be a much better choice.
2. Hot Dogs and Hamburgers
While they might taste great, the quality of the meat, the bun, and the sauces used in hot dogs and hamburgers can be a real problem. Fast-food places often use the cheapest meats available. These meats are likely processed using poor farming practices, crowded conditions, unhealthy feed, and antibiotics – all the issues we’ve discussed before.
On top of that, they are usually highly processed, sometimes packed with fillers, unhealthy fats, a lot of salt, maybe a bit of sugar, and artificial flavors created in a lab to make you want more. This is where the concept of the “Bliss Point” comes in. Food manufacturers use this to create a pleasurable sensation in our brains, stimulating our reward system and making us crave more.
Highly processed hamburgers and hot dogs have been linked to serious health problems, including heart disease, cancer, diabetes, digestive issues, and even hormonal problems.
Then there are trans fats. A report from 2006 stated that trans fats seem to increase the risk of coronary artery disease more than any other nutrient. Even small amounts of trans fats raise the risk of diabetes and heart disease. Trans fats are bad because they damage LDL cholesterol, make blood platelets sticky, and impair their function. They also weaken and damage artery walls. The body tries to repair these arteries, which can lead to plaque buildup, clogged arteries, or heart attacks from blood clots. So, trans fats are very bad news.
And what about the bun? The refined flour and sugar in the bun can cause blood sugar spikes, trigger inflammation, and worsen your body’s reaction to the processed meat. Finally, the sauces like ketchup, mustard, and mayo add even more sugar, salt, and chemicals.
If you love burgers, try making your own using quality meat and plenty of colorful vegetables like beetroot, tomatoes, onions, herbs, and spinach. You can also make your own sauces with spices, garlic, onion, and cooked tomato to boost your intake of lycopene and nourish your heart.
Adding avocado to your burger can also help. A study found that adding avocado significantly reduced interleukin-6, an inflammation marker linked to heart disease. The researchers believe that pairing potentially inflammatory foods with avocado might reduce the inflammatory response.
1. Chicken Nuggets
Chicken nuggets, often a go-to for kids, combine many of the worst aspects of processed foods. The chicken used typically includes mechanically separated meat, which is a mix of tissues left after the prime cuts are removed. This mixture is high in unhealthy fats but low in nutrients, along with all the risks associated with antibiotics used in raising cheap chicken.
Then there’s the carbohydrate-rich breading that gives the nugget its crunch. When deep-fried, this breading can create advanced glycation end products (AGEs). AGEs form when sugars react with proteins or fats during high-temperature cooking like deep frying. These compounds are linked to significant inflammation and cell damage, especially in artery walls. While our bodies can get rid of some AGEs, too much can overwhelm our defenses.
Furthermore, chicken nuggets are often cooked in cheap oil that’s reused multiple times. This leads to an accumulation of harmful compounds, including acrolein. Acrolein is particularly concerning as it disrupts cell function. Studies link acrolein to various cancers, damage to the nervous system, impaired liver and kidney function, and an increased risk of heart disease.
So, what can you do? It’s best to avoid restaurant chicken nuggets altogether. Supermarket nuggets can also be problematic due to poor quality chicken, but they might be slightly less harmful depending on the ingredients and how you cook them. Ideally, make your own chicken bites using ingredients like almond flour and your favorite spices, and bake them instead of deep-frying. With a few simple swaps, you can turn unhealthy foods into healthy, delicious treats.
In summary, the seven types of meat to be cautious about are: poorly raised beef, eel meat, conventionally raised chicken, salami, bacon, and bologna, canned meats, hot dogs and hamburgers, and chicken nuggets. Healthier options include grass-fed beef, organic free-range chicken and eggs, whole deli cuts, homemade burgers with quality meat, and homemade chicken bites.