When we see words like “organic,” “natural,” or “uncured” on a meat label, it’s easy to assume we’re making a healthier choice. And many times we are. But when it comes to processed meats like bacon, ham, sausage, and deli meats—there’s a hidden risk that applies even to the most natural and organic options: nitrosamines.
Nitrosamines are potentially cancer-causing compounds that can form when nitrites—used to cure and preserve meats—react with proteins during cooking or digestion. These compounds have been linked to increased risks of colon, stomach, and pancreatic cancers.
Here’s the catch:
Even if your bacon is labeled “organic” or “no nitrates added,” it often contains celery powder or juice or other plant extracts (like parsley) that are naturally high in nitrates. These nitrates are converted into nitrites, which then behave just like synthetic nitrites when exposed to heat or stomach acid. The chemistry is the same, regardless of whether the nitrite came from a lab or a vegetable.
Studies show that so-called “uncured” or “naturally cured” meats can still produce similar levels of nitrosamines, especially when cooked at high temperatures like frying or grilling. In some cases, they may even produce more, depending on how the product is made.
Studies:
https://www.mdpi.com/2304-8158/14/1/112
https://vetdergikafkas.org/uploads/pdf/pdf_KVFD_3031.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC9654915/
Ways to Reduce Nitrosamine Formation in the Gut
Consume Vitamin C (Ascorbic Acid) With Nitrite-Containing Foods
- Vitamin C inhibits nitrosation reactions by converting nitrite (NO₂⁻) into nitric oxide (NO), which doesn’t form nitrosamines.
Caveat: This inhibition is less effective in the presence of fat, especially during high-heat cooking like frying, because the fat can solubilize nitrosamine precursors and promote their formation in ways that bypass the protective effect of vitamin C.
Avoid High-Temperature Cooking (Especially Frying)
- Nitrosamines are more likely to form at high temps, especially when fat and protein are both present.
- Steaming, slow-cooking and baking or sautéing at lower temps are better options.
Eat More Antioxidants Alongside Cured Meats
- Polyphenols, vitamin E, flavonoids, and other antioxidants from fruits and vegetables can also inhibit the formation of nitrosamines.
- Think: eating leafy greens, berries, green tea, or spices like turmeric and rosemary with the meal.
Reduce Fat Content or Pair With Low-Fat Sides
- In the acidic stomach, nitrites and amines from proteins can react to form nitrosamines — especially in the presence of fat.
- Studies show vitamin C reduces nitrosamine formation best in low-fat meals, so pairing processed meats with veggies instead of fries helps. This is the case for all fats, seven those we consider to be healthy.
Limit Nitrite Intake Overall
Stick to fresh, unprocessed meats, or look for nitrite-free options — but always verify what “uncured” really means. If you’re trying to avoid nitrosamines, the best strategy is to limit exposure to nitrites, both synthetic and “natural” (like celery powder).
But nitrates aren’t inherently harmful—they’re found naturally in vegetables like spinach, beets, and celery, and they actually offer some impressive health benefits.
So when do nitrates become a concern? It’s all about the context.
The Good Side of Nitrates
Nitrogen is an essential element in the air we breathe and the soil of our planet. Many plants are rich in nitrates – celery, spinach, arugula, beets, and leeks for example. In plant foods, nitrates come packaged with antioxidants, polyphenols, and fiber—a protective trio. These nutrients help block the conversion of nitrates into nitrosamines. In fact, nitrates in vegetables may help:
- Lower blood pressure
- Improve circulation
- Enhance athletic performance
When you eat your greens, you’re doing your body a favor—even though they contain nitrates.
When Nitrates Become Risky
The trouble begins when nitrates are used to preserve processed meats—like bacon, deli meat, sausage, and hot dogs. Whether synthetic or “natural” (like celery powder or juice), these nitrates can turn into nitrites, which then react with proteins and heat to form nitrosamines.
Nitrosamines = bad news. They’ve been linked to an increased risk of colorectal, stomach, and other digestive cancers, especially when combined with a low-antioxidant, low-fiber, high-fat diet.
How to Stay Safe with Nitrates
- Eat lots of vegetables—they’re your safest source of nitrates
- Pair nitrate-rich meals with vitamin C (like citrus or bell peppers) to block nitrosamine formation
- Avoid regular consumption of processed or cured meats
- If you do eat bacon or lunch meat, cook at lower temperatures and avoid charring
- Check labels: “uncured” meats with celery powder or juice are often still cured.
Bottom Line
Nitrates from vegetables = beneficial.
Nitrates in processed meats = potentially harmful, especially when combined with fat, heat, and low antioxidant intake.
| Item | Use Context | Safe or Avoid |
|---|---|---|
| Celery Powder | In a smoothie | ✅ Safe |
| Celery Powder (likely cultured) | In processed meat | ❌ Avoid |
| Celery Juice | In a smoothie | ✅ Safe |
| Celery Juice (likely cultured) | In processed meat | ❌ Avoid |
| Celery Salt | As a seasoning | ✅ Safe |
| Celery Seed | As a spice | ✅ Safe |
| Freeze-Dried Celery | In food/smoothies | ✅ Safe |
| Fresh Parsley | As a fresh herb | ✅ Safe |
| Parsley Extract (likely cultured) | In processed meat | ❌ Avoid |
| Cultured Powder | In processed meat | ❌ Avoid |
What Is Meat Curing—and Why Are Nitrates Used?
Meat curing is a preservation technique that dates back thousands of years, originally developed to extend the shelf life of meats and prevent spoilage before refrigeration existed. Traditionally, curing involves applying a mixture of salt, sugar, and often spices to meat—sometimes with the addition of smoke—to draw out moisture and inhibit the growth of harmful bacteria. Over time, modern curing methods have evolved to include chemical preservatives, especially nitrates and nitrites, which serve a dual purpose: preventing bacterial growth and giving cured meats their signature pink color and tangy flavor. Celery powder or juice on its own contains nitrates, but typically the celery used in curing of meats is fermented (cultured) to increase the nitrate/nitrite concentration.
Truly Nitrate-Free Meats
We can’t say what’s nutritionally appropriate for your particular body, but here are some “cleaner” animal proteins without nitrates – synthetic or natural.
Snacks
PaleoValley Chicken Sticks, Teriyaki flavor. (Buffalo and other items contain celery powder.)
Ingredients:
Pasture-raised chicken, water, organic honey, organic coconut aminos, sea salt, organic dextrose from tapioca, organic tapioca fiber, organic spices (black pepper, ginger, paprika, nutmeg, onion powder, fenugreek), lactic acid starter culture, dye-free beef collagen casing.
Epic Provisions Salmon Bites
Ingredients:
Wild-caught Salmon, Maple Sugar, Coconut Oil, Sea Salt, Salt, Onion Powder, Garlic Powder, Dill Weed.
Epic Provisions Siracha Beef Bites
Ingredients:
Grass-fed Beef, Dried Cranberries (Apple Juice Concentrate, Cranberries), Sea Salt, Dried Garlic, Paprika, Crushed Red Pepper, Dried Onion, Red Pepper, Black Pepper, Salt, Cumin, Oregano.
Epic Provisions Chicken Siracha Bites
Ingredients:
Chicken, Sea Salt, Dried Garlic, Paprika, Crushed Red Pepper, Dried Onion, Red Pepper, Black Pepper, Salt, Cumin, Oregano.
Epic Provisions Beef Sea Salt & Pepper Bites
Ingredients:
Beef, Onion Powder, Garlic Powder, Sea Salt, Encapsulated Lactic Acid, Black Pepper.
Epic Provisions Pork Rinds
Refer to individual listings for ingredients
Carnivore Snax
Ingredients:
Beef, salt
Perky Jerky Turkey Jerky
Ingredients:
Turkey Breast, Reduced Sodium Gluten-Free Soy Sauce (water, soybeans, salt, alcohol), Brown Sugar, Lemon Juice, Garlic Powder, Black Pepper
Bacon
Lilac Hedge Farm Bacon
Ingredients:
Pork, Water, Salt, Brown Sugar
Reber Rock Bacon
Ingredients:
Pastured Pork, Salt, Sugar
Broadbent’s Bacon
Ingredients:
Pork, salt, and sugar.
Hot Dogs
Your Family Farmer Hot Dogs
Ingredients:
Grass-fed Beef, Celtic Sea Salt, Paprika, Ground Mustard, Black Pepper, Coriander, White Pepper, Onion Powder, Garlic Powder, Nutmeg, Mace, Cloves
Lunch Meats/Sliced Meats
Applegate Farms Turkey
Ingredients:
Organic Turkey Breast, Water. Contains Less Than 2% Of The Following: Sea Salt, Organic Potato Starch, Organic Chicken Broth, Rosemary Extract.
Note:
Most of their turkey and chicken deli meats don’t contain nitrates or natural nitrates like celery.
McClean Oven Roasted Turkey Breast
Ingredients:
Organic turkey breast, Water, Organic potato starch, Sea salt, Sodium bicarbonate.
McClean Prosciutto
Ingredients:
Organic pork, Sea salt.
The Family Cow Hickory Smoked Sliced Ham
Ingredients:
Pastured Pork, Celtic Sea Salt, Black Pepper, Allspice, Bay Leaves, Juniper Berries, Cloves
Sausages
Bilinski’s Chicken Sausages
Ingredients:
Refer to individual listings
Note:
All options appear to be completely nitrate-free. Refer to ingredients list to confirm.
The Family Cow Pork Sausage
Ingredients:
Pastured Pork, Celtic Sea Salt, Black Pepper
Further reading about Nitrates and Nitrosamines in food: https://www.mdpi.com/2076-3921/9/3/241
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