Few things say summer like a juicy steak or a burger hot off the grill. But does eating a lot of red meat, especially grilled or smoked meats, make you more likely to get cancer?
“Higher levels of consumption of red meat has been linked to several chronic diseases. And there is strong evidence that eating more red meat is linked to a higher risk of colorectal cancer, said Dr. Kathleen Egan, an epidemiologist at Moffitt Cancer Center.
A recent analysis of prospective studies found that people who ate the most beef had a 25% higher risk of colon cancer compared to people who ate the least beef. The same studies did not show an increased association of cancer with chicken and fish. Egan says the mechanism explaining why red meat may be associated with increased colon cancer risk is unknown. “It could have something to do with the heme iron in red meat, which can damage DNA, or with how red meat is cooked or stored,” she said.
There is still some disagreement about whether or not cooking meat at high temperatures, like when you grill or fry it, could make the risk higher. Some chemicals that might cause cancer are created when meat is grilled or smoked, which gives it a charred look and a smoky flavor. Charred, blackened areas of the meat – particularly well-done cuts – contain heterocyclic aromatic amines. And smoke contains polycyclic aromatic hydrocarbons that can cling to the surface of the meat.
Red meats that have been processed, like ham, sausages, bacon, and hot dogs, are cured, smoked, or given chemical preservatives and additives to make them last longer or taste better. N-nitroso compounds are made during these processes, which have been linked to a higher risk of cancer in some studies.
Or skip the meaty risks and give the fresh fruits and veggies of summer a turn!
Smoked turkey is a centerpiece of many holiday spreads and backyard barbecues, But is loading up your plate with smoked bird a healthy choice or a recipe for trouble? Let’s break down the potential pros and cons of smoked turkey
How Smoked Turkey is Made
Before digging into the health impacts, it helps to understand what happens during the smoking process. There are a few common techniques:
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Cold smoking – Meat is kept under 100°F to absorb smoke flavor without cooking
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Hot smoking – Cooking and smoking meat at temps from 120°-180°F.
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Fast smoking – Quickly smoking meat at high heat of 200°-325°F.
Smoking allows flavor compounds to permeate the meat. But it can also introduce potentially harmful substances:
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Polycyclic aromatic hydrocarbons (PAHs) – Formed when juices hit heat source
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Heterocyclic amines (HCAs) – Created at high cooking temperatures.
So while smoking provides coveted flavor, it does pose some health concerns.
Potential Benefits of Smoked Turkey
Despite the risks, turkey remains one of the healthier smoked meat options for a few reasons:
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Lower in Fat – With less fat than red meat, less drippings mean fewer PAHs.
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High in Protein – Great source of satiating protein at 22g per 3oz serving.
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Nutrient-Rich – Provides niacin, vitamin B6, phosphorus, selenium and more.
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Versatile – Adds flavor to salads, sandwiches, pastas and other dishes.
So in moderation, smoked turkey can fit into a balanced diet.
Potential Downsides of Smoked Turkey
The same compounds giving smoked meats their signature flavor also raise health concerns:
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Cancer Risk – PAHs and HCAs are carcinogens linked to colorectal, stomach, breast and prostate cancers.
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Heart Health – Nitrates used in curing convert to nitrites and then nitrosamines, associated with heart disease.
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Sodium Content – Added salt in smoked meats can contribute to high blood pressure.
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Preservatives – Nitrites added for color and shelf life have mixed evidence on health impacts.
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Dehydration – High sodium content can lead to fluid retention and dehydration.
So while small amounts are likely fine for most people, moderation remains key.
Tips for Safer Smoked Turkey Consumption
Here are some tips for enjoying smoked turkey more safely:
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Eat in moderation – Limit to 1-2 times per month.
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Seek organic – Uncured, organic options avoid preservatives.
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Remove fat – Visible fat causes more PAHs when smoking.
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Avoid charring – Heavily charred meat contains more HCAs.
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Watch portions – Keep serving sizes reasonable.
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Pair with veggies – Incorporate vegetable sides to balance the meal.
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Choose wisely – Pick lean breast meat over fattier cuts.
With some precautions, smoked turkey can still be part of an overall healthy eating pattern for most people. But moderation remains key, as with any processed or high-sodium food.
Who Should Avoid Smoked Turkey?
Certain individuals may need to steer clear of smoked meats altogether:
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Those with high blood pressure or heart disease – The sodium content can exacerbate these conditions.
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People with kidney disease – Excess phosphorus and potassium can be problematic.
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Individuals at high cancer risk – Carcinogens pose greater danger for those predisposed to cancer.
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Anyone with food sensitivities – Smoking process can introduce allergens.
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Children – Developing bodies are more vulnerable to harmful compounds.
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Pregnant women – Fetal development may be impacted by carcinogens.
For most healthy adults, an occasional sliced smoked turkey sandwich likely poses minimal risk. But those with certain medical conditions or risk factors should proceed with caution or avoid smoked meats altogether.
Healthier Ways to Get Smoky Flavor
If you love the taste of smoked turkey but want to reduce health risks, try these alternatives:
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Liquid smoke – Marinate meats then quickly grill or bake.
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Smoked paprika – Sprinkle over finished dishes for smoky aroma.
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Wood chip packet – Add to gas or charcoal grill for light smoke flavor.
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Fire-roasted veggies – Grilled peppers, tomatoes, onions provide smokiness.
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Smoked salt – Delivers a hint of smoke with less sodium than smoked meats.
With some creative substitutions, you can satisfy cravings for smoky flavors without the health pitfalls of smoked turkey.
The Bottom Line
While smoked turkey makes an occasional tasty treat, heavy intake does pose legitimate health concerns. But used sparingly alongside a balanced diet, this smoky protein can still have a place at your table. Just be mindful of portions, ingredients and preparation methods to reduce risks.
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Highly Processed Meat Danger? It’s not what you think…
FAQ
Is it healthy to eat smoked turkey?
Is smoked turkey considered processed food?
Why is smoked meat not healthy?
Is deli smoked turkey bad for you?
Does a smoked turkey become bad?
When you buy a smoked turkey from the store, it will usually have a sell-by date on the packaging. This date is not an indicator of when the turkey will go bad, but rather when it will be at its best quality. After the sell-by date, the turkey may still be safe to eat, but the quality will start to decline.
Is it dangerous to quit vaping nicotine cold turkey?
Quitting vaping nicotine ‘cold turkey’ is not dangerous, but it can be very unpleasant. This is because nicotine alters the way your brain functions such that your body feels dependent on it. Some of the unpleasant side effects of quitting abruptly are tremors, headaches, and nausea. These side effects can make it very hard to quit and often cause people to relapse. Fortunately, these unpleasant side effects can be partially or completely avoided by gradually cutting down your use instead of quitting abruptly. Your primary care physician can help you design a plan to quit vaping nicotine.
Is smoked turkey healthy?
Smoked turkey can be part of a healthy diet when enjoyed on occasion. However, people with certain health conditions may want to take caution.
Is it safe to eat smoked turkey?
According to the American Cancer Society, eating smoked meats or meats cured in salt, including smoked turkey, has been associated with a higher risk of certain cancers, including stomach cancer. Do not eat undercooked turkey, whether it’s smoked or cooked in some other way.
Can eating too much turkey make you sick?
Eating a adequate amount of turkey is generally harmless. However, consuming turkey in large quantities can make you sick and may lead to severe vomiting. (Turkey, if eaten in adequate amount, is devoid of negative effects.)
What is smoked turkey?
Smoked turkey is turkey meat that has undergone a smoking process. This process involves curing the meat and then exposing it to smoke from burning aromatic wood for a long period of time. The smoke browns the turkey and gives it a smokey flavor, making the meat more tender.