What Is Sodium Nitrite? What Are Nitrites?
Sodium nitrite is an ingredient frequently found in processed meats that act as a preservative and protects against the growth of harmful bacteria. Other sodium nitrite uses include adding a salty flavor and boosting the reddish-pink color that’s characteristic to processed meats.
Nitrites are one of the primary ingredients in sodium nitrite. Nitrites are a chemical compound composed of one nitrogen atom with two atoms of oxygen. When you consume foods with nitrites, they can turn into nitric oxide, which plays an important role in health and disease.
Unfortunately, nitrites can also turn into nitrosamines, which are harmful compounds that have been linked with many adverse effects on health. Nitrosamine formation takes place when nitrites are in the presence of amino acids and are exposed to high heat, which is why nitrite-rich processed meats are more likely to contain these disease-causing compounds.
Limiting your intake of foods high in sodium nitrite is essential when it comes to minimizing your risk of chronic disease and optimizing your health
Sodium Nitrite Dangers
1. Contains Cancer-Causing Compounds
When combined with high heat, nitrites can form nitrosamines, which are cancer-causing compounds that can have deleterious effects on health. In fact, just recently the World Health Organization officially classified processed meats as “carcinogenic to humans” based on increasing evidence that demonstrated a link between processed meat consumption and a higher risk of cancer.
2.Impairs Oxygen Transport
Methemoglobinemia is a condition characterized by the presence of methemoglobin in the blood, which is a type of hemoglobin that contains a different form of iron. Because your blood contains ferric iron instead of ferrous iron, it’s unable to deliver oxygen to your cells and tissues efficiently, resulting in symptoms like a bluish coloring of the skin, headaches, fatigue and developmental delays.
3. May Be Linked to Alzheimer’s
According to some studies, the potential sodium nitrite hazards may extend well beyond causing cancer and diabetes. In fact, some evidence suggests that a high intake of sodium nitrite may even be linked to brain health.
An animal study published in the Journal of Alzheimer’s Disease found that nitrosamine exposure caused impaired motor function and learning, neurodegeneration, and an increase in the levels of certain proteins in the brain that build up and form plaque, contributing to the development of Alzheimer’s disease.Multiple other studies have shown that a diet rich in processed meats may be associated with a higher risk of cognitive deficits and neurological conditions.
Foods High in Sodium Nitrite
Sodium nitrite in food is especially prevalent in processed meats. Certain types of vegetables also contain sodium nitrate, which can be converted to sodium nitrite in small amounts. However, these vegetables do not seem to pose the same health risks as the nitrites in food sources like processed meats.
A few examples of foods that are high in sodium nitrite include:
Ham
Hot dogs
Bacon
Salami
Sausage
Corned beef
Bologna
Beef jerky
However, current research is still limited on the potential effects of sodium nitrite on brain health. More well-designed studies on humans are needed to determine what role nitrite intake may play in the development of Alzheimer’s disease.
Alternatives to Sodium Nitrite Foods
The easiest way to cut down on your intake of sodium nitrite foods is to simply swap out the lunch meat and processed junk for unprocessed types of meat. Opt for raw meat that hasn’t been smoked, cured or salted, and use healthy methods of cooking, such as steaming, poaching, roasting or stir-frying. With just a little creativity, there are also plenty of ways to give your favorite recipes a healthy twist to minimize your intake of sodium nitrite.
Instead of additive-laden hot dogs, try using baked chicken tenders for a healthier take on the hot dog. If you’re feeling even more adventurous, try out some meat-free hot dog alternatives, like carrot dogs topped with seasonings and veggies to add a punch of flavor.
You can also try tempeh bacon or mushrooms in place of regular bacon in your next BLT sandwich or morning omelet to skip the sodium nitrite and get an extra dose of important vitamins and minerals instead.
For sandwiches on the go, trade in your processed deli meats for lentil or bean burgers, hard-boiled eggs, tuna, or roast beef. You can also experiment with other nutritious ingredients like hummus, fresh veggies, and legumes.
If you can’t imagine giving up the hot dogs or bacon, you can also check your local grocery store for “nitrite-free” varieties of your favorite foods. However, you should still keep your intake of these foods in moderation as they may still contain other questionable ingredients and additives that can be harmful to your health.
Final Thoughts
Sodium nitrite is an ingredient frequently found in processed meats that’s used to prevent the growth of bacteria and enhance the color and flavor of products.
When exposed to high heat in the presence of amino acids, nitrites can turn into nitrosamines, which are harmful compounds linked to a variety of adverse health effects.
A higher intake of nitrites may be associated with an increased risk of cancer, type 1 diabetes, Alzheimer’s disease and methemoglobinemia.
Limit your intake of sodium nitrite and processed meat, and select more whole, nutritious foods as part of a healthy, low-sodium diet.