What are cold cuts?
Cold cuts are preparations made from pieces of meat or individual pieces that have undergone some type of processing to make them preserveable. Cold cuts include ham, turkey, salami, prosciutto, sausages, pancetta, bacon, as well as prepared products such as kebabs and burgers. The main processing processes are salting, fermentation, aging and wood smoking. During processing, various natural ingredients and additives are used in order to preserve or enhance the characteristics of the cold cuts for long periods of time and to ensure that their distribution on the market is considered safe. Natural ingredients include water, salt, sugars, gelatin, which is mainly derived from pig skin, animal serum or blood plasma, and milk or some other type of natural protein. Additives include nitrates or nitrites used to extend their shelf life, emulsifiers to stabilize the meat paste and ultimately ensure uniformity in their appearance, and glutamic acid, which enhances their flavor. The content of cold cuts in additives, and more specifically in nitrates or nitrites, is what makes this particular food category harmful to health.
Effect of Cold Cuts on Food Choices
Cold cuts, like all foods that have undergone some industrial processing, affect the nervous system, resulting in increased consumption that can cause addiction. As a result, people choose them more, avoiding healthier options. The ingredients responsible for the addiction have not yet been identified.
Effect of Cold Cuts on Health
Cold Cuts and Carcinogenesis
The International Agency for Research on Cancer (IARC), in order to evaluate which foods are associated with carcinogenicity in humans, has created a descending scale that includes a total of 4 groups. Results of epidemiological studies that have been carried out in both humans and experimental animals have been taken to assess the risk.
All research results that have been carried out at the human level prove that cold cuts directly contribute to carcinogenesis in a dose-dependent manner. Specifically, daily consumption of 30g of cold cuts, which corresponds to 1 slice of any cold cut, increases the risk of developing colon cancer by 18%. This is the type of cancer that has been directly associated with the consumption of cold cuts, but there is other research data that supports their effect on stomach cancer as well. For the above reasons, the World Health Organization has added cold cuts to the 1st group of carcinogens.
Results of other epidemiological studies support that increased consumption of cold cuts has been associated with an increased risk of developing obesity, type 2 diabetes and cardiovascular diseases, due to:
- Increase in BMI and waist circumference
- Decrease in HDL and increase in LDL cholesterol
- Increase in insulin resistance
Increased consumption of cold cuts has also been associated with an increased risk of developing autoimmune diseases, however, a larger number of studies are required to obtain more reliable results.
Safe Limit for Consumption of Cold Cuts
According to the National Nutritional Guide, consumption of cold cuts should not exceed 30 grams per week. This amount corresponds to 1 to 2 thin slices of any cold cuts per week. These limits also apply to turkey, which is considered innocent by many, as it also belongs to cold cuts due to the processing it has undergone.
Healthy snack options without cold cuts
Like all animal products, cold cuts contain proteins of high biological value, fat, which is mostly saturated, iron, zinc and vitamin B12. Therefore, they can easily be replaced with other foods that offer more nutrients.
As alternatives to cold cuts, we can use:
- On toast, tortilla or sandwich:
- egg, cheese, salmon or chicken, which are rich in proteins of high biological value
- avocado or nuts which are rich in monounsaturated and not saturated fats
- Vegetables, which will add color and flavor to meals
- To pizza, we add mushrooms and additional vegetables as substitutes for cold cuts, which will help both to upgrade the food in terms of quality and taste.
Conclusion
In conclusion, the consumption of cold cuts by children and adults does not offer any benefit and their limitation is necessary. However, those who wish to consume them must ensure that their intake is safe and within the permissible weekly limits. Given the direct and dose-dependent relationship between cold cuts and cancer, it is necessary to communicate the health effects of cold cuts through information campaigns or social media.
