Are nitrates lurking in your favorite foods? Discover the hidden sources and surprising risk factors that will make you think twice about your next meal.
Buying items labeled “free of nitrates and nitrites” seems to be all the rage now. It’s sometimes hard to distinguish between a food fad (remember when being fat-free was the only way to go?) and true guidance for human health.
I did a little bit of research to help ease my mind and found lots of really good information. I’ve summarized it for you here and did my best to slim down the science so that we regular folk can get to the bottom of this hot issue.
WHAT ARE NITRATES?
In reference to food, “nitrate” really means sodium nitrate, but should really refer to sodium nitrite. While these are two completely different chemical compounds, they are often used interchangeably by those outside of the science realm.
- Sodium Nitrate is a type of salt, naturally found in Chile and Peru. It can also be created in a lab.
- Sodium Nitrite is also a type of salt but is not found naturally. It’s created in a lab or as a byproduct of two other chemical reactions (i.e. when sodium nitrate is added to food and reacts with existing chemicals).
Since sodium nitrate is most often added as a preservative and then breaks down into sodium nitrite, research efforts are concentrated on the latter.
The original purpose stems from the early 1900s when each of these salts was used to standardize curing – both in the amount needed to cure and in achieving the desired results. In the original research, sodium nitrite was also found to help prevent botulism.
WHAT IS BOTULISM?
Botulism is a type of poisoning that happens when the microorganism Clostridium botulinum creates the protein botulin. Botulin invades the body where nerve cells meet muscle fibers, preventing signals from passing through, and resulting in paralysis. Heating the food kills the protein and prevents the poisoning from occurring, but consuming cured meat was common in this era as heat sources were not always available.
In addition to preventing the growth of these harmful microorganisms, sodium nitrite was also found to help preserve the color of meat and even prevent the meat from going rancid over longer periods of time.
Imagine a horse and buggy traveling across the country, killing animals as needed for food. Not all the meat could be consumed at one time and refrigeration wasn’t available. Sodium nitrite was used to cure and preserve the meat. The meat stayed red or pink and would be edible without causing sickness for days, possibly weeks.
At the surface level, sodium nitrite seemed to be a miracle preservative. Even today, it is sold as a food additive. However, it is dyed bright pink to prevent consumers from mistaking it for salt.
Is there concern about mistaking sodium nitrite for salt? Given that sodium nitrite is toxic in large quantities, yes. Research indicates that the toxic level of sodium nitrite for a 143lb person is 71 mg/kg… meaning consumption of this amount would result in death.
NITRATES IN FOOD
Sodium nitrate occurs naturally in many of the vegetables we consume. For example, curly kale has been clocked in at 302 mg/kg and green cauliflower at 61 mg/kg. Most vegetables fall somewhere between 1.1 and 57 mg/kg.
Does this mean we can die from consuming large amounts of fresh vegetables? No. The concern for poisoning from nitrates is not a concern in regard to vegetables. In fact, bacteria in our mouths convert nitrates into nitrites. Vegetables are full of vitamins and minerals that inhibit the production of nitrosamines, the carcinogenic chemical that sodium nitrite creates when charred or overcooked.
Charring or overcooking meat that contains sodium nitrate (or nitrite) creates a chemical associated with an increased risk of cancer.
Note: Drinking water also contains naturally occurring nitrates. Most public water system authorities regularly test nitrate levels to ensure amounts are safe.
FOODS HIGH IN NITRATES
All meats that contain nitrates (added for curing or preserving) also contain ascorbic acid, a form of Vitamin C, as required by the USDA. Some manufacturers play it extra safe and add alpha-tocopherol (a form of Vitamin E and an antioxidant). Both of these inhibit the formation of nitrosamines and the levels of this carcinogenic chemical are significantly lower than in the 1970s when the USDA realized that nitrates could be harmful.
So if the nitrates in meat have been negated with added vitamins, then why are manufacturers making “nitrate-free” or “no added nitrates” meat?
Because we as a society have been scared into believing that all nitrates are bad.
But that’s not true. Remember that almost all vegetables contain naturally occurring nitrates – especially green vegetables (spinach, lettuce, celery, etc.) – and we’re told to eat as much of these as we can because of the health benefits they offer. For example, eating vegetables high in nitrates can help lower blood pressure. According to scientific evidence, beetroot juice has high nitrates. Beets help reduce high blood pressure by dilating the blood vessels and circulating more oxygen atoms throughout the body. As a result, your risk for cardiovascular disease is reduced.
As people are conscious of our health and trying to improve our eating, we should be concerned about the amount of nitrates we consume. It is certain that consuming excessive amounts of processed food is bad for our health. Did we not learn this lesson from the documentary “Super Size Me?” Bacon, hot dogs, and lunch meat are indeed processed meats and they must be consumed in moderation.
WHAT AMOUNT OF NITRATES IS CONSIDERED HEALTHY?
The Cancer Prevention Coalition recommends no more than 12 hot dogs in a one-month period for children. While I haven’t studied the level of nitrates in every brand of hot dog, lunch meat, and bacon, we could err on the side of caution and say that children should not consume more than 12 servings of all of the above types of meat in a one-month period.
Surely we know not to feed our kids hot dogs every other day, but when totaling the number of processed meat our children consume in a one-month period, we could easily reach the 12-serving mark. One hot dog here, a turkey sandwich there… bacon on the weekends. So it’s no wonder why families have flocked to products marked “nitrate-free” or “no added nitrates.” It makes us feel safer when we feed our children (and ourselves) processed meat.
NATURAL NITRATES
But here’s one last food for thought. In order for these types of meat products to survive from production to store shelves and inevitably, to our freezer, there must be some type of preservative.
The most common, natural preservative used to achieve the same effect as sodium nitrate is celery juice or celery powder. Both forms of celery juice are chosen for their significantly high levels of nitrate. And since celery juice is a plant-based ingredient, and not specifically sodium nitrate, manufacturers are allowed to label the products “nitrate-free” or “no added nitrates.”
What does this mean?
It means that while we purchase meats labeled “nitrate-free” or “no added nitrates” and believe the nitrate level is zero, the actual nitrate level may be far from that.
There’s a decent chance that the nitrate levels in the “free” meat are lower than the meat preserved with pure sodium nitrate, but they’re still not zero. And since celery juice doesn’t prevent botulism from forming, there’s an increased risk of children getting sick from these products if they’re not properly prepared.
HOW TO AVOID OVER-CONSUMING NITRATES
Like most healthy eating, consume all processed meats in moderation. Whether that be traditionally cured meats with sodium nitrite, or meats preserved with celery juice – use discretion and moderation. Be conscious of how many servings our household consumes.
Limit purchases so that consumption is limited and choose an alternative if possible (freshly cooked chicken breast sliced for sandwiches instead of processed chicken breast lunch meat). If products with celery juice (any form) are consumed, be sure to cook the product thoroughly.
Simply being conscious of how much we’re consuming is half the battle. Bacon on Saturday, a turkey sandwich on Sunday, and hot dogs on Monday… we could easily surpass moderation if we aren’t paying attention.
NITRATES: THE FINAL VERDICT
While consuming too many nitrates can be risky, we shouldn’t label all nitrates as villains. Natural nitrates found in vegetables can actually offer some health benefits, like improving blood flow and providing antioxidant protection. On the other hand, synthetic nitrates in processed meats can be concerning. It’s all about finding a balance. So, enjoy your leafy greens, and be mindful of processed meats!
I researching “cultured celery juice powder” which I found in Kirkland (Costco) Honey Roasted Turkey Breast. I have had heart related health issues since March 2020. I’ve tried eliminating things in my diet and even done allergy testing and heart monitors. Then last week and started eating more of this processed meat and had issues again. In my research so far said that celery juice/powder can cause heart issues. Needless to say, I won’t be eating any more of it and will be looking at ingredient labels for this. Have you heard any thing about heart reactions to celery juice/powder or this Costco meat in particular ??
Thank you for this info. I didn’t know that companies were using celery juice/powder as a replacement for nitrites/nitrates. Do you know if companies are required by law to list celery juice/powder or do they just put it in and claim it’s nitrite/nitrate free ??
~ Cara
Cara, most laws are by state the products are made and then sold in. So, if you look up that question on google but add your state it should come up with an answer for you. =)
Lots of good information there. Thanks for boiling it all down. One comment I have is that according to Dr. Joel Wallach, a nutritional expert for over 50 years with degrees in agriculture and a veterinarian, celery grows about 3″ tall “naturally”. The reason they’re huge is because of all the additional nitrates they’re fed in the field. So the amount of nitrates in celery could hardly be called “natural”. He cautioned against processed meats claiming no nitrates EXCEPT for that in celery juice for that reason. It’s way more than celery would contain “naturally”.
What I do know is everyone in our family that are sensitive to the nitrates/nitrates in regular bacon, etc. can eat the “uncured” using celery juice without any of the same effects. We choose not to eat a large amount of any processed meats regardless.
On another note, someone mentioned the effect that pork had on the blood chemistry if it was uncured. I had read this information also. Recently, while talking with an older gentleman from another country, we got onto the topic of pork. He stated that in their country, they never consumed pork without it being smoked or cured because it was not healthy to eat it without this process. I found this interesting. I know that my father couldn’t handle pork well, and I don’t like the flavor of the uncured pork at all!
Thank you!
So if vitamin C keeps nitrates/nitrites from forming nitrosamines, wouldn’t vitamin C intake with processed meals negate all the worry?
I would like to use celery powder instead of nitrates and my copacker currently have only used nitrates in their jerky process. They are not really familiar with celery powder. Would you know how much is required per lb? or if it’s an equal amount of nitrate to with celery powder?
I’m so sorry Steve, but I’ve never made my own bacon so I’m not sure!
Let me preface my comment by saying, I have not willfully eaten Sodium Nitrate/Nitrite for about 25 years. Prior to that, I experienced chronic anxiety and rage (and depression being a byproduct). None of which was ever diagnosed by a “doctor!” My behavior resembled bipolar (mild) or severe PMS.
I won’t give you the long story, but through a process of dietary elimination, I discovered that taking SN/N laced meats out of my diet eradicated anxiety and rage. I was able to think clearly and not have suicidal and murderous thoughts, ever! I was a completely different person.
This was not a fluke. There were not other variables that might have been the cause. I know, for a fact, SN/N was the cause. I certainly didn’t need proof for myself, nor did my husband…the proof was in the resulting improvement of quality of life. I offer the following to those who doubt the connection I am making between my problem and SN/N.
Remember, I have been SN/N. free for 25 years: two years ago I went out to eat. I ordered a salad. (No mention of bacon bits on the menu). I took two bites before I realized it had bacon bits. I gave the salad to my husband. Not giving it another thought, I went happily about my day and night. The next morning I felt a little out of sorts. By that evening I was angry, irritable, and physically feeling strong. By the next morning I was a ticking bomb. In my mind I was justifiably angry. At what? My husband looked at me wrong…who knows. That day we were flying somewhere… I couldn’t sit still! I felt like I needed to run down the isle and throw open the exit door. By the time we got to our destination I was the Hulk. I’m 5’8” 140 pounds. I picked up both of our 50 lb suitcases and threw them into the back of the SUV like they were a piece of lettuce! (not at the same time)
Luckily my husband recognized the behavior (thankfully a long and distant memory) earlier at the beginning of the plane ride. He gently reminded me that I had had two bites of salad with bacon bits!
He and I survived the ordeal! I didn’t kill him nor did I kill myself. Both of which I wanted to do in those earlier days. By the way, I lived like that from as early as I can remember and I had been married for 10 years before discovering SN/N was the problem.
Today, as I write this, I am grateful for a mind that can reason with logic and love! I believe there are others who have a similar reaction to SN/N. Some suffer quietly like I did. (This kind of behavior is not a topic of conversation. It’s quiet and hidden and kept behind the door in families!) Others, I believe have acted on the thoughts and are sitting in prison.
I truly believe nutritionists and doctors should do research on the psychological effects of foods before they are FDA approved.
I want to add…I have been a Christ following, praying in faith and believing Christian for 42 years. I do not think my problem with SN/N is systemic. Not all people are affected in the same way. My husband and younger son do not have an issue with it. My old son and I do. That’s a 2 out of four ratio…50% in our family. Because the behavior resembles bipolar, anger, etc. and because it is a taboo subject, I believe people should try an elimination diet before they resort to drugs. It certainly can’t hurt!
Thank you for sharing your story Marilyn!
I have been eating ham bacon and Bologna since I could chew! Am now 73 no health problems at all. Grew up on a farm but I remember putting “”medicine in the animals feed and we always sprayed stuff on the veggies. Do not know what it was. Of course we always y pray and trust God. I found this looking for info on when all these additives started.
Anne, I am so glad you do not have migraines. Ah, I miss some of those products so much, but not enough to bare a migraine.
Hi, that is good to know! But I feel an important subject is missing from this article. Vegetables contain far less minerals and vitamins than decades ago and combined with the use of fertilizer with ammonium nitrate still gives me my doubts. I don’t have money to buy macro biotic vegetables all the time. How does the writer of this article think about this fertilizer problem since this is not mentioned here. Thanks
This article may be a good starting point for the recent discoveries about Ascorbic acid effects on nitrate/nitrosamine formation. Looks like we’d be better off eating broccoli and cabbage with processed meats https://www.medicalnewstoday.com/articles/81612.php
Your site certainly has lots of good information. Thanks. I recently started using Simalsan eye drops for dry eyes and found sodium nitrate listed as an inactive ingredient. Now I’m wondering if there is a health risk in using this product. Any advice will be greatly appreciated.
There is a lot of information on sausage making forums and if the proper amount of the correct cure is added ( according to FDA regulations) the nitrates allowable are 3 parts per million.
nitrosamines are formed when searing cured meats especially bacon, so cooking at lower temps
and not grilling cured meats seems the answer.
Sausages cooked in water flushes out even more nitrates out of the products
Nitrates in Celery 16ppm, Beets 55 ppm, cured meats, 3 ppm
It’s the same nitrates.
Hey, I have an allergy and I can get sick if I consume high levels of sodium nitrate. If a product uses celery juice, will I be ok?
I’m not sure Brandon – it’s best to ask a doctor about this.
You mentioned when celery juice is used to cure meat, it does not kill botulism. I don’t understand how this would be the case when nitrite results from curing with celery juice and nitrite kills botulism. Can you explain this to me please?
Every time I eat hotdogs I get seizures, everytime.
NaNO3 is sodium nitrate, a salt. It it’s the same wether mined from natural deposits or created in factory. It would not be affected by GMO labeling laws, as it has no genes to be modified and is not an organism.
Hi Tiffany your article is great. I am loving your blog / website.
I read in another site that since our body naturally process the nitrite (either if it comes from veggies, processed meat, or it is created inside our body with the regular processes) if we consume more veggies and healthy foods, the impact is usually lowered so this nitrite becomes ” good” and some part of it is processed and used correctly and the rest is released by our urine : ) the problem is when people only eat this type of meats in a daily basis, like, as you said, in the documentary SUPER SIZE ME, and they do it only combining it with fried stuff (fries, flour) white breads, refined sugars, refined salt, so this is like a bomb to the body and its when we blame the nitrites :/
Have a nice day!
Great info but frankly it floored me. I really believed I was choosing healthy when I consumed processed meats w/o nitrites or no added nitrites, on a daily basis. I need to make some changes pronto! My mom died of pancreatic cancer and I believe it was linked to how she ate to some part. Talk about naïve! that’s me!
I am doing a science fair project about the differences about natural vs. chemical curing methods and i am in the middle of doing my research paper and was going to use this in my literature review and i was wondering if i could maybe get a get a last name for the author?
Crumbs. 🙂
Thank you mama
Just for clarification: if you don’t cook your lunch meat than you don’t have the risk of the sodium nitrites being carcinogenic?
(replying to get notifications)