What Are Nitrates? And Why They’re in Your Bacon

Bacon, hotdog, ham, longganiza, tocino, corned beef — the foods that make breakfast fun are also the ones most likely to contain added nitrites and nitrates. You’ve probably seen “nitrate-free” on labels and wondered if it actually matters. Here’s what these additives are, why the added kind is worth limiting, and which common foods contain them.

What are nitrates and nitrites?

They’re curing agents — usually sodium nitrite or sodium nitrate — added to processed meat to preserve it, keep that pink color, add a “cured” flavor, and prevent dangerous bacteria. They do a real job; the issue is what can happen to them in the body and the pan.

Vegetables vs. cured meat: a big difference

Here’s the part most scare-headlines miss. Nitrates occur naturally in vegetables like leafy greens and beets — and there they’re generally harmless or even beneficial, because they come packaged with antioxidants (like vitamin C) that stop them turning into harmful compounds. The problem is different in cured meat: nitrites plus the protein in meat plus high-heat cooking can form nitrosamines — compounds linked to cancer.

Why the added kind is worth limiting

This is why, in 2015, the World Health Organization classified processed meat as a Group 1 carcinogen — the same category as tobacco in terms of evidence strength (not risk size). Regularly eating processed meat is linked to a higher risk of colorectal cancer, and added nitrites are one of the main reasons. It doesn’t mean one slice of bacon is dangerous — it means daily, heavy consumption of processed meat adds up.

Common foods that contain added nitrites/nitrates

• Bacon and ham
• Hotdogs, sausages, and luncheon meat / Spam
• Commercial longganiza, tocino, and tapa
• Corned beef
• Deli cold cuts — salami, pepperoni, chorizo, cured ham

How to reduce your exposure

• Eat mostly fresh, unprocessed meat — the natural fat in real food isn’t the issue; the processing is.
• Choose nitrate-free / no-added-nitrite versions when you do want bacon or longganiza.
• Pair processed meat with vitamin-C-rich vegetables, which help block nitrosamine formation.
• Don’t char or burn it — very high heat makes nitrosamines more likely.
• Keep it occasional, not an everyday staple.

Where Meals by Lily comes in

Because we believe keto should be genuinely healthy — not just low-carb junk — our Keto Pantry uses nitrate-free bacon and longganiza. You get all the flavor, without the added curing chemicals. It’s the same thinking behind avoiding ultra-processed food and choosing clean keto over dirty keto.

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