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I love bacon. For breakfast, lunch, or dinner—it’s always a welcome guest at my table. And I’ll admit, a hot dog or slice of salami occasionally finds its way into my life too. But what’s the trade-off? Should I stop eating a food I love because of vague warnings, or is the science more nuanced? Let’s dig in.

There’s been rising chatter—especially in Washington—about chronic diseases linked to what we eat. Recent bans on food dyes and growing concern over ultra-processed foods have put hot dogs, bacon, and deli meats in the crosshairs. The term “processed meat” often conjures images of danger, particularly cancer. But how justified are those fears?

What Are Processed Meats?

According to the USDA, processed meat is any meat altered by salting, curing, fermentation, or smoking to boost flavor and shelf life. Think bacon, hot dogs, ham, salami, and bologna—techniques that date back to the Paleolithic era. When curing meat, sodium nitrate, salt, or sugar pulls out moisture, enhances taste, and preserves that visually appealing reddish hue.

I recently took a stroll through my local HEB market and studied labels with a deli staff member. Traditional brands like Oscar Mayer list ingredients like sodium nitrite, sodium ascorbate, and sodium phosphate. Meanwhile, health-forward “uncured” options claim “no added nitrates,” but sneak in celery extract—which, ironically, is rich in natural nitrates. Same compound, different marketing.

Are Nitrates and Nitrites the Villains?

These compounds are salts formed from nitrogen and oxygen. In your body, nitrates (NO₃) convert into nitrites (NO₂), which can further react with proteins to form nitrosamines—a group of compounds some studies suggest might be carcinogenic.

So, is there danger here? It depends whom you ask.

The American Institute for Cancer Research argues there’s enough evidence to call processed meats a cancer risk, particularly colorectal cancer. According to them, eating 50 grams a day (roughly one hot dog) increases risk by 16% (AICR). The International Agency for Research on Cancer goes even further, labeling processed meat a “Group 1 carcinogen,” alongside tobacco.

But a counterpoint comes from the Nutritional Recommendations Consortium, which reviewed the same data and concluded the evidence is weak, the certainty low, and that adults could continue their usual meat consumption (Annals of Internal Medicine).

So What Does the Science Say?

This is where things get tricky. We don’t have gold-standard randomized controlled trials (RCTs) comparing lifelong bacon eaters to abstainers. Most data come from observational studies, which are filled with confounders.

For instance, the massive UK Biobank study (474,000 participants over seven years) found that 70 grams of red or processed meat daily correlated with a 32% higher risk of colorectal cancer (IJE). But they lumped red and processed meats together, and didn’t fully control for diet, exercise, smoking, or alcohol—all major variables.

A meta-analysis of 15 studies involving 2.5 million people found only a 13% increase in risk with nitrate intake from processed meats. Curiously, the same nitrates from drinking water (due to agricultural runoff) didn’t show a similar risk (Clinical Nutrition).

Another study—the Shanghai Women’s Health Study—found that nitrate intake only raised cancer risk when paired with low vitamin C intake (PMC article). High vitamin C seemed to neutralize the harmful effects, possibly by inhibiting the formation of nitrosamines.

Here’s the Twist: Leafy Greens Contain Even More Nitrates

Roughly 70% of dietary nitrates come from vegetables like spinach, kale, beets, and even celery—foods widely considered health-promoting. Studies have shown that diets rich in nitrate-heavy vegetables are actually linked to lower cancer risk (PMC).

And then there’s beetroot juice. With its high nitrate content, it’s been shown to reduce blood pressure in multiple randomized trials—by 7 systolic and 2 diastolic points, comparable to medication (PubMed, Examine).

So… Is Bacon Dangerous? Perspective Matters

Let’s assume, just for argument’s sake, that the meta-analysis is correct and there’s a 13% increased risk. The average lifetime risk of colorectal cancer is about 4%. A 13% bump raises that to roughly 4.4%.

In practical terms, for every 1,000 people who forgo bacon and processed meats entirely, maybe 4 will avoid colorectal cancer. That’s not insignificant—but it’s not earth-shattering either. Like my discussion on moderate alcohol in Episode 24, context and risk-benefit tradeoffs matter.

What About Other Ingredients in Processed Meats?

Beyond nitrates, common additives like sodium erythorbate and sodium ascorbate appear safe in small amounts (EFSA). Sodium, however, can raise blood pressure in salt-sensitive individuals—something I discussed in detail in Episode 27 on N-of-1 trials.

Dr. Bobby’s Take—and a Practical Hack

After reviewing the evidence, I don’t believe there’s convincing proof that processed meats cause cancer. The studies are observational, often flawed, and the narrative doesn’t line up neatly with biological plausibility.

If you want to keep enjoying bacon—and I do—there’s a simple trick: pair it with a source of vitamin C, like a glass of orange juice. This mirrors what leafy greens do naturally and may reduce the formation of harmful nitrosamines. No, it’s not clinically tested. But it’s a low-risk, common-sense idea–which may work.

At the end of the day, it’s about perspective. If you love bacon, you don’t have to live in fear—but like all indulgences, savor it in balance, ideally alongside a rich intake of whole, colorful foods.

Until next time, let’s all strive to live long and well.