Turkey sausage has become increasingly popular as a leaner and seemingly healthier alternative to pork and beef sausage With more people choosing turkey sausage at the grocery store, questions arise about what exactly is in this type of sausage One of the biggest concerns is whether turkey sausage contains potentially harmful nitrates. Let’s explore this topic in-depth to get a definitive answer.
What Are Nitrates?
Nitrates are chemical compounds comprised of nitrogen and oxygen atoms. They occur naturally in vegetables, air, soil and water. Nitrates are also commonly added to cured and processed meats like hot dogs, ham, bacon and sausages to enhance flavor, maintain the pink color and prevent bacterial growth that causes spoilage. While nitrates themselves are relatively harmless, they can convert into nitrosamines during digestion which may increase cancer risk. This has made added nitrates somewhat controversial from a health perspective.
The Nitrate Content of Turkey Sausage
The nitrate content of turkey sausage can vary greatly between products. Some turkey sausages contain added nitrates while others do not. To determine if a particular turkey sausage contains added nitrates, you need to carefully read the ingredient label. Added nitrates may be listed as sodium nitrate or potassium nitrate. If you don’t see these in the ingredient list, then the sausage is nitrate-free.
Manufacturers add nitrates to some turkey sausages to extend shelf life, enhance flavor and maintain the pink color. However, many brands now offer nitrate-free turkey sausage due to consumer demand for more natural products. Both regular and nitrate-free turkey sausages are available at most major grocery stores.
Potential Health Impacts of Nitrates
There is ongoing scientific debate about potential health risks associated with consuming nitrate-preserved meats. Here are some of the possible concerns
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Formation of carcinogenic nitrosamines – As mentioned earlier, nitrates can convert into compounds called nitrosamines in the body which are linked to increased cancer risk. However antioxidants like vitamin C found in fruits and vegetables may inhibit this conversion.
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Digestive system cancers – Studies suggest a link between frequent cured meat consumption and increased risk of colorectal, stomach and esophageal cancers. The nitrosamines are thought to interact with proteins to form cancer-causing agents.
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Risks during pregnancy – High nitrate intake may cause complications like birth defects and miscarriages for pregnant women. This is still being researched.
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Infant methemoglobinemia – Also known as “blue baby syndrome”, this potentially fatal disorder prevents infants’ blood from carrying oxygen. It has been associated with nitrate contaminated well water.
Potential Benefits of Natural Nitrates
While added nitrates have come under scrutiny, nitrates occurring naturally in vegetables may actually have some health perks. During digestion, natural nitrates get converted into nitric oxide which causes blood vessels to dilate, increasing blood flow. This drop in blood pressure helps reduce risk of heart disease. Antioxidants in veggies prevent formation of nitrosamines.
Green leafy vegetables and beets are particularly high in beneficial natural nitrates. Adding more of these veggies to your diet can improve cardiovascular health.
So nitrates from meat appear more problematic than those coming from vegetables. Choosing nitrate-free turkey sausage and upping vegetable intake is a smart strategy. Moderation is key with any preserved meats.
Answering Common Questions on Turkey Sausage and Nitrates
- Is turkey sausage healthier than pork or beef sausage?
Yes, turkey sausage is generally the healthier choice compared to other sausages due to its lower fat and calorie content.
- Do natural nitrates have health benefits?
Yes, natural nitrates from vegetables can boost heart health by improving blood flow and lowering blood pressure. Their antioxidants prevent nitrosamine formation.
- What are nitrate-free turkey sausage alternatives?
Reading labels for terms like “uncured,” “no nitrates or nitrites added” and organic will help identify nitrate-free options. Natural preservatives like celery juice are sometimes used.
- Are nitrates just for preserving the pink color of meat?
No, nitrates also prevent spoilage bacteria growth and enhance flavor. But color preservation is a major factor for cured red meats like ham or hot dogs.
- Can too much processed meat increase cancer risk?
Yes, frequent consumption of processed meats with added nitrates may increase risk for colorectal, stomach and esophageal cancers. Moderation is advised.
Nutritional Benefits of Turkey Sausages
Highlighted below are some key nutritional benefits of turkey sausages:
- Protein density: Turkey sausages are a lean protein choice, offering 13.6 grams of protein for only 112 calories in a single sausage (6).
- Low in calories: As the previous comparison section demonstrates, turkey sausages boast half the caloric content of traditional sausages. This makes them an appealing choice for weight management and lean protein intake.
- Lower saturated fat content: Turkey sausages have a relatively low saturated fat content. With approximately 2.23 grams per 100 grams, this contrasts significantly with the approximate 13 grams in traditional pork sausages (6, 8). Elevated saurated fat intake can lead to higher levels of LDL-C (low density lipoprotein cholesterol), recognized as a cardiovascular disease risk factor (9, 10). Notably, turkey sausages even have a lower saturated fat content than plant-based alternative sausages like Beyond Sausage.
- Micronutrient provision: Turkey sausages provide high levels of B vitamins, particularly niacin and vitamin B12. They are also an excellent source of zinc, with a single sausage providing approximately 20% of the daily value (6, 7).
- A versatile ingredient: Turkey sausages adapt well to a diverse range of recipes. They can be grilled, stir-fried, pan-fried, roasted, used as a pizza topping, added to pasta and rice-based dishes, used in soups and stews, and more.
Despite their nutritional merits, turkey sausages present several potential downsides.
The most notable of these are listed below:
- High sodium content: While ‘lower sodium’ options are available, most turkey sausages contain a significant amount of salt. For instance, a single sausage provides 379 mg of sodium, translating to 16.5% of the recommended daily value (6, 7). This means that they may not be suitable for individuals following a low-sodium diet.
- Not as flavorful: Some people complain that the flavor of turkey sausages isn’t as flavorful or as juicy as traditional pork sausages. This contrast primarily stems from their significantly lower fat content.
- May contain allergens: Turkey sausages may sometimes contain allergens among their ingredients (11). For example, some brands may include additives that contain gluten, such as seasoning mixes incorporating wheat products. Anyone with an allergy or a gluten sensitivity should examine the ingredient label carefully to ascertain the full ingredients profile.
- May contain nitrates or nitrites: like many processed meats, turkey sausages can contain sodium nitrate and/or sodium nitrite. These ingredients function as preservatives to prevent bacterial growth. However, they can also potentially lead to the formation of compounds called nitrosamines, which are potential carcinogens (12, 13, 14). If choosing to limit nitrates and nitrites, check the ingredients label to confirm these preservatives aren’t present. Research suggests that consuming vitamin C and bioactive components of plant foods may help to mitigate nitrosamine formation when consumed alongside a dietary source of nitrate or nitrite (15, 16).
What Nutritional Values Do They Have?
The subsequent tables display nutritional values per 57-gram cooked turkey sausage. All nutritional data is drawn from the USDA’s FoodData Central database (6).
Daily values are based on a 2000-calorie diet and were calculated by combining the USDA data with the FDA’s published daily values (7).
| Name | Amount | % Daily Value |
|---|---|---|
| Calories | 112 kcal | |
| Carbohydrates | 0 g | 0% |
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Fat | 5.93 g | 7.6% |
| Saturated | 1.29 g | 6.5% |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 1.54 g | |
| Omega-3 | 0.09 g | |
| Omega-6 | 1.38 g | |
| Protein | 13.6 g | 27.2% |
| Cholesterol | 52.4 mg | 17.5% |
| Vitamin | Amount | % Daily Value |
|---|---|---|
| Choline | – | – |
| Folate | 3.42 mcg | 0.9% |
| Vitamin A, RAE | 7.41 mcg | 0.8% |
| Vitamin B1 (thiamin) | 0.05 mg | 4.2% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11.5% |
| Vitamin B3 (niacin) | 3.26 mg | 20.4% |
| Vitamin B5 (pantothenic acid) | 0.62 mg | 12.4% |
| Vitamin B6 (pyridoxine) | 0.18 mg | 10.6% |
| Vitamin B12 (cobalamin) | 0.70 mcg | 29.2% |
| Vitamin C | 0.40 mg | 0.4% |
| Vitamin D | – | – |
| Vitamin E | 0.10 mg | 0.7% |
| Vitamin K | 0.86 mcg | 0.7% |
| Mineral | Amount | % Daily Value |
|---|---|---|
| Calcium | 12.54 mg | 1.0% |
| Copper | 0.08 mg | 8.9% |
| Iron | 0.85 mg | 4.7% |
| Magnesium | 11.97 mg | 2.9% |
| Manganese | 0.01 mg | 0.4% |
| Phosphorus | 115.14 mg | 9.2% |
| Potassium | 169.86 mg | 3.6% |
| Selenium | – | – |
| Sodium | 379.05 mg | 16.5% |
| Zinc | 2.21 mg | 20.1% |