Are nitrates and nitrites bad for you?
An RD falls on what they are, why they are used and what you can do about it.
In recent years, you have probably heard about nitrates and nitrites in a negative light. In particular, you recognize them as possibly harmful preservatives used in processed meat products. Although there may be some truth to this thought, there is much more to know nitrates and nitrites before writing them completely.
What are nitrates and nitrites?
All nitrates and nitrites contain a combination of nitrogen and oxygen atoms:
Nitrate: A nitrogen molecule linked to three oxygen molecules (NO3-)
Nitrites: A nitrogen molecule linked to two oxygen molecules (NO2-)
There are two sources of nitrates and nitrites used in the food: synthetic and natural.
Synthetic versions are produced in a laboratory. Non-synthetic versions of nitrates and nitrites are extracted and modified for use as a "healthier" conservative indeli. These non-synthetic versions come from natural sources where nitrates and nitrites are naturally found, as in vegetables such as celery, green green and beet.
Why are nitrates and nitrites added to food?
Nitrates and nitrites can be found in many foods, including products and meat. They are used in hardened meat and crowd recipes in the form of antimicrobial food preservation and a food antioxidant to prevent meat consumption and maintain their color, according to theNih.
According toUSDA, "Nitrite also greatly delay the development of theClostridium botulinum Toxin (botulism); develops a cooked meat flavor; delays the development of rancidity, odors odors and flavors out of storage; and inhibits the development of a warmed flavor. "
Why can nitrates and nitrites be harmful?
Due to the difference in atomic structure, nitrates and nitrites react differently in your body. The bacteria in the mouth and the Gut metabolize nitrates from food sources, converting them into nitrites.
From there, two reactions occur during digestion that can be responsible for producing the harmful effects you hear in the media. The variables that may affect the negative or neutral result of these nitrites are as follows:
- The presence of proteins
- The presence of antioxidants
Presence of proteins: When these newly produced nitrites are swallowed and comes into contact with the acid nature of the stomach, a new compound called nitrous acid, is produced. This compound then reacts with amines of the protein (remember, many nitrites are found in hardened meats containing large amounts of protein) tonitrosamineA compound that was found athave carcinogenic effects.
Antioxidant presence: Antioxidants that occur naturally in vegetables alongside nitrateshelp off The possible composite carcinogen development in the body, consequently, nitrates found in fruits and vegetables are not as disturbing for your health. However, nitrites in hardened meats that do not also come with antioxidants and have the effects of protein composition that make them more likely to produce nitrosamines, can have adverse effects on your health.
What about foods with nitrates? Does it make a difference?
The difference lies in whether the compound occurs naturally, like those found in beetroot and other vegetables, or added to a food, such as hardened meats, during treatment to limit the production and growth of bacteria that can cause a disease. of food origin.
The health benefits related to nitrates, especially those natural in the products are well documented asFoods that have a drop in blood pressure and improve sports performance. In both cases, the dilation effects of nitrate vessels allow smooth vascular muscles ofRelax and improve the delivery of oxygen to the heart.
You should not worry about natural nitrates and nitrites in your spinach salad, beet powder or celery juice.
In fact, if you have high blood pressure, increase the amounts of fruits and vegetables you can actually be beneficial because of nitrates and other natural and micronutrient compounds.
RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.
What should you know about nitrates in food?
So, what does all this mean for your food choices?
If you want to choose cooked meat, such as bacon, sausage or charcuterie, look for those without any form of nitrate or nitrite or a natural form of nitrate, such as celery extract, compared to the nitrite of Synthetic sodium. Even better, some manufacturers add antioxidants, such as Vitamins C or E, to these nitrate-containing nitrate / nitrate foods to facilitate the reduction of carcinogen production.
To reduce as much risk as possible, you are the best products of animal origin containing any form of nitrate or nitrite, and instead of exchanging forPlant-based proteins This eliminates the discussion of synthetic nitrites and naturally increases your antioxidation consumption and combines many carcinogens, not just those related to nitrates and nitrites.
Conclusion
There is still a lot to learn on this subject. Thus, as a result of a well-rounded diet that limits all processed products, meat and otherwise, and optimizes food in its original form, with few added ingredients, will probably give the most benefits.
