Many people ask me if “healthier” processed meats, such as turkey bacon or chicken sausage, are okay. Sadly, the answer is no — they’re not much better for you than the regular kind.

Processed meats are any meats that have been changed to last longer, taste different, or have a certain texture. This is done by curing, smoking, salting, fermenting, or adding preservatives. That means bacon, sausage, deli meats, hot dogs, turkey bacon, and chicken sausage all count — even if they’re labeled “organic” or “nitrate-free.”

Here’s the catch: when products say “uncured” or “no nitrates/nitrites added,” they often use natural sources like celery powder or beet juice instead of synthetic chemicals. But in your body, it doesn’t matter — these natural nitrates still turn into the same compounds (nitrites and then nitrosamines) that can damage DNA and increase your risk for cancer, including prostate cancer.

The science is clear:

• Eating just two slices of bacon or one hot dog a day can raise colorectal cancer risk by 18%.
• Heavy consumers of processed meat have up to a 45% higher risk of aggressive prostate cancer.
• People who avoid processed meat altogether have better odds for healthy aging and preserved brain function.
   

If you want to reduce your risk:

• Avoid processed meats entirely if possible — especially if you have or are at high risk for prostate cancer.
• Replace them with fish, beans, or nuts for better health outcomes.
• If you do eat them, limit to rare occasions, avoid burning or charring, and pair with vitamin C–rich foods to slightly reduce harmful compounds (but this won’t remove the risk).
   

Mindful Indulgence Days

Completely cutting out comfort foods can be tough. That’s why I recommend “Mindful Indulgence Days.” 

Once a week (or up to three indulgent meals spread out in a week), you enjoy whatever you’re craving — guilt-free. Maybe it’s a burger, a slice of pizza, or yes, even a hot dog at a baseball game.

The key is mindfulness: savor the moment, focus on the experience, and enjoy the company of loved ones. Food can feed the soul — as long as it’s the exception, not the rule.

Final Thoughts

When it comes to processed meats, labels can be misleading, and “natural” doesn’t mean safe. 

Making smart, informed choices most of the time is what keeps you healthy in the long run. And when you do indulge, do it with joy, mindfulness, and no guilt — because a sustainable healthy lifestyle balances both discipline and pleasure.

References

WHO IARC Monograph. Lancet Oncol. 2015;16(16):1599–1600.

Wu K, et al. Am J Clin Nutr. 2016;104(4):1034–1041.

Alexander DD, et al. Nutr J. 2010;9:50

Li Y, et al. Nature Aging. 2024;4:225–239.

Bouvard V, et al. Lancet Oncol. 2015;16(16):1599–1600.

Bastide NM, et al. Crit Rev Oncol Hematol. 2015;89(1):1–11.

Micha R, et al. Circulation. 2017;135:e867–e884.

Sindelar JJ, Milkowski AL. Meat Sci. 2012;92(2):260–269.

Kocher A, et al. NPJ Sci Food. 2023;7:4.