In This ArticleView AllIn This ArticleWhat Are They?Their Potential BenefitsTheir Potential Drawbacks
In This ArticleView All
View All
In This Article
What Are They?
Their Potential Benefits
Their Potential Drawbacks
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Photo: Getty Images / Jay B Sauceda
Nitrates in cured meats, such as bacon, hot dogs and cold cuts, have long had a bad rap, but more recently there’s been a lot of talk about the health benefits of nitrates in beets and other vegetables. Confusing? Yes. But we’ll straighten it all out for you.
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What Are Nitrates?
According to the National Library of Medicine’s resource,StatPearls, nitrates are compounds made up of nitrogen and oxygen. Most come from plants, such as leafy greens, beets and celery. They are also added to processed meats in the form of sodium nitrate or sodium nitrite as a preservative, or to enhance flavor, color and texture.
Potential Benefits of Nitrates
Another 2021 trial published in theEuropean Journal of Epidemiologysuggested that consuming at least 60 milligrams of nitrates from vegetables daily (that’s about what you get from 1 cup of raw green leafy vegetables) may significantly reduce the risk for heart disease.
In addition, nitrate-rich plants provide “many other health-promoting nutrients, including antioxidants and potential anti-inflammatory compounds,” explains New York City culinary nutritionistJackie Newgent, RDN, CDN.
Potential Drawback of Nitrates
Consuming plenty ofvitamin Cand other antioxidant-rich foods can help block the production of nitrosamines—and offset the potentially negative effects of processed meats, explainsMelina Jampolis, M.D., an internist and board-certified nutrition specialist in Los Angeles.
In fact, manufacturers are starting to add vitamin C to cured meats for just this reason. High heat can also contribute to nitrosamine formation, so Jampolis recommends cooking processed meats at lower temperatures.
That said, the best bet is to simply reduce the amount of processed meats you eat. This goes for foods labeled “natural” or “nitrate-free” too. Studies show that the conversion of nitrates to nitrosamines can occur regardless of whether they’re organic or synthetic, per a 2023 review in theJournal of Agriculture and Food Research. So that “natural” hot dog may not be any healthier for you.
As for products boasting “no added nitrates,” Jampolis says these are often made with celery powder, which contains naturally occurring nitrates and can still produce nitrosamines (although it is not considered an added nitrate).
Surprising Health Benefits of Beets
The Bottom Line
Nitrates from plants and those added to meat behave very differently in the body. Increasing your consumption of nitrate-rich veggies may reduce blood pressure and improve athletic performance. But it’s best to limit your intake of processed meats, including “natural” and “nitrate-free” products, which are associated with an increased risk of cancer.
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