Does Ground Beef Have Nitrates? The Truth About These Controversial Meat Additives

Ground beef is a staple food for many. From hamburgers to meatballs it’s a versatile and popular meat option. But there’s an ongoing debate about whether ground beef contains potentially harmful nitrates.

Today, we’re going to talk about nitrates in meat, what they do to your health, and whether you should be worried about them in your ground beef.

What Are Nitrates?

Nitrates and nitrites are chemical compounds containing nitrogen and oxygen. They are found in small amounts in many foods naturally, and people can also add them to food to make it taste better.

For centuries, nitrates and nitrites have been used to cure and preserve meats like ham, bacon, and hot dogs These compounds give cured meats their characteristic pink color and unique flavor They also prevent the growth of harmful bacteria that can cause botulism.

But worries have been raised about the possible health risks of using nitrates and nitrites to preserve meat. When eaten, nitrates can form cancer-causing nitrosamines in the body. Studies show that eating processed meats high in nitrates can raise your risk of colorectal cancer, stomach cancer, and type 2 diabetes.

This has led many consumers to seek out nitrate-free meat options, including ground beef. But does ground beef contain nitrates?

Nitrates in Ground Beef

The good news is that most packages of regular ground beef you find at the grocery store do not contain added nitrates or nitrites.

Ground beef is simply beef that has been passed through a grinder to break the meat down into smaller pieces. No curing or processing takes place that would require the use of nitrate preservatives.

So plain ground beef, whether it’s labeled “hamburger,” “ground chuck,” or “ground sirloin,” is generally nitrate-free. The only ingredients are beef and perhaps small amounts of salt.

In a study analyzing 46 samples of ground beef bought from supermarkets, no nitrates or nitrites were detected in any of the samples. Other studies have reached similar conclusions.

Exceptions to Watch For

While plain ground beef doesn’t have added nitrates, there are a few exceptions:

• Pre-seasoned ground beef: Some ground beef is pre-mixed with spice blends, marinades, or other flavorings. Check the ingredients list on seasoned meat blends for nitrates or nitrites before buying.

• ”Organic” ground beef: Organic beef regulations oddly do allow the use of sodium nitrate in ground meat labeled organic. However, nitrate levels must be low. One study found organic ground beef contained only 10% of the nitrates found in conventional bacon or deli meats.

• Pre-formed ground beef patties: Pre-made burger patties, meatballs, and meatloaf mix may contain nitrate preservatives. Always check the ingredient list.

• ”Cured” ground beef: Some specialty ground beef is cured with nitrates/nitrites for flavor. These will clearly state “cured” on the label and contain nitrates in the ingredients. Avoid these.

So be diligent about reading labels. But generally, plain ground beef from the meat case can be considered nitrate-free.

Risks of Nitrates in Processed Meat

While ground beef without additives is free of nitrates, other processed meats do contain concerning levels of these preservatives.

Studies link high processed meat consumption, defined as more than 50g per day, to a significant increase in colorectal cancer risk. The World Health Organization (WHO) classifies processed meats as “carcinogenic to humans.”

Some examples of processed meats high in nitrates include:

• Bacon – 380 mcg of nitrate per 100g
• Ham – 900 mcg of nitrate per 100g
• Hot dogs – 50 mcg of nitrate per 100g
• Lunch meats – 500 mcg of nitrate per 100g

Experts theorize that nitrosamines, formed when nitrates are broken down in the digestive system, damage DNA and lead to cancer growths.

For optimal health, the American Institute for Cancer Research recommends avoiding processed meats as much as possible.

Nitrates In Vegetables vs Meats

It’s important to note that not all dietary nitrates are equal when it comes to health risks. Nitrates are found naturally in many fruits and vegetables.

In vegetables, nitrates are often coupled with vitamins C and E, antioxidants that may block the conversion of nitrates into harmful compounds. Research suggests natural nitrates from vegetables may have health benefits related to boosted nitric oxide levels.

Some nitrate-rich plant foods include:

• Spinach – Up to 387mg nitrates per 100g
• Arugula – Up to 480mg nitrates per 100g
• Beets – Up to 279mg nitrates per 100g
• Carrots – Up to 195mg nitrates per 100g

For this reason, natural nitrates from whole foods like vegetables do not pose the same risks as synthetic sodium nitrate used in processed meats.

Should You Limit Nitrates in Your Diet?

Based on the research, here are some tips for limiting harmful nitrate exposure while still enjoying meat in moderation:

• Choose unprocessed cuts of meat like steak, chicken, or nitrate-free ground beef. Avoid processed meats like bacon, sausage, and deli meats.
• Check the ingredients on seasoned or pre-formed ground beef for nitrates/nitrites. Purchase plain ground beef when possible.
• Limit portion sizes of red meat to 18 ounces per week as recommended by experts.
• Eat plenty of nitrate-rich vegetables like leafy greens, beets, and carrots to help counteract negative effects.
• Consider occasionally choosing organic ground beef, which will be lower in nitrates than conventional bacon or ham.
• Marinate meats in lemon juice or vitamin C to help block nitrosamine formation during cooking.

While processed meats contain concerning levels of nitrates, plain ground beef sold in most supermarkets can be safely enjoyed without worry of nitrate exposure. Following basic precautions allows you to gain the nutritional benefits of beef without the cancer risk associated with cured meats.

Frequently Asked Questions

What meats have the most nitrates?

Processed meats have the highest levels of nitrates. Bacon, ham, salami, hot dogs, sausages, and lunch meats contain the highest nitrate concentrations. Uncured, unprocessed red meat contains no added nitrates.

Is nitrate-free ground beef better?

There is no need to seek out nitrate-free ground beef because regular ground beef from the meat case does not contain added nitrates. Nitrate-free labeling on ground beef is just a marketing technique; plain ground beef is already nitrate-free unless otherwise indicated on the ingredients label.

Is nitrate in ground beef bad?

Plain ground beef without added preservatives does not contain concerning levels of nitrates. While processed meats cured with nitrates have been linked to cancer, regular non-cured ground beef can be safely enjoyed in moderation as part of a balanced diet.

Does ground turkey have nitrates?

Plain ground turkey without additives does not contain added nitrates. Like regular ground beef, ground turkey is simply turkey meat that has been passed through a grinder without any curing. As long as no nitrates, nitrites, or celery salt are listed on the label, it can be considered nitrate-free.

Can you get cancer from ground beef?

There is no conclusive evidence linking unprocessed red meat like ground beef to cancer. While heavy consumption of red meat may be associated with increased colorectal cancer risk, eating ground beef in moderation as part of an overall healthy diet is unlikely to increase cancer risk. Processed meats cured with nitrates have stronger links to cancer.

Does cooking destroy nitrates?

No, cooking does not destroy or remove nitrates from meat. However, marinating meats in ingredients high in vitamin C, like lemon juice, can help block the formation of carcinogenic compounds from nitrates during digestion.