The main question many have when starting a carnivore diet is: Is it okay to eat processed and nitrate-treated meats like bacon, ham, and hot dogs? The short answer is yes, you can eat them in moderation as part of a carnivore diet, but they should not make up the bulk of your meat intake.
As someone who has followed a carnivore diet for a looong time, I understand the concerns around processed meats containing additives like nitrates. However, completely avoiding them can be unrealistic, especially when dining out or grabbing quick snacks. The key is balancing them with unprocessed, nitrate-free options whenever possible.
Peter's Tips to get around processed meats on your carnivore diet
1. Look for Nitrate-Free Options When You Can
When buying meat from a butcher or grocery store, opt for unprocessed cuts like steak, ground beef, lamb, chicken, pork, and wild game. These provide nutrients without extra chemicals. Search for “uncured” and “no nitrates or nitrites added” labels.
I like to meal prepNitrate-free jerky and bacon so I always have better options on hand when I’m rushed. Planning ahead helps limit impulse buys of highly processed meats.
2. Check Ingredient Lists
If buying processed cuts like deli meat and sausages, flip them over and read the label. Some use preservatives like celery powder instead of sodium nitrite. While not 100% nitrate-free, these are preferable to conventional options.
Aim for short ingredient lists. Avoid anything with added sugars and fillers. And remember, just because something looks artisanal doesn’t mean it’s additive-free. Check those labels!
3. Eat Mindfully When Dining Out
It’s unrealistic to avoid all processed meats when eating out. Nitrate-treated bacon, ham, and hot dogs are menu staples.
Rather than stressing, I simply order my burger without the bun and eat clean the rest of the day. Having this flexibility prevents me from getting burnt out on the diet.
4. Look for Qualitative Signs in Meat
Meat containing nitrates tends to be unnaturally pink or bright red. Optimal meat should be darker in color.
Quality fat is also important. Processed meats often have white, waxy fat while healthy fats are more yellow. Choose meat with good marbling and fat quality when you can.
5. Make Nitrate-Treated Meats a Small Part of Your Diet
At home, I stick to unprocessed beef, lamb, chicken, pork, fish, and eggs for 85-90% of my meat intake. I save bacon, deli slices, and sausages as snacks or occasional small meal pairings.
Aim for no more than 1-2 servings of processed meat per day, with at least 5-6 servings of fresh unprocessed meat. This ensures you still get nutrients without overdoing the additives.
6. Choose Uncured Bacon and Hot Dogs
If giving up bacon and hot dogs entirely sounds miserable, try finding uncured options. Several brands make nitrate-free versions using celery juice powder for preservation.
While pricier, uncured bacon provides a safer alternative when cooking classic bacon cheeseburgers or eggs and bacon. Just verify the ingredients first!
7. Opt for Low-Sodium Cuts
Sodium/salt content varies widely between cured meats. Choose lower-sodium ham, hot dogs, and bacon to limit your intake of this additive. Also, rinse canned meats like tuna to remove excess salt.
Too much sodium can increase blood pressure and cause fluid retention – problematic on a low-carb diet. Be mindful of overall sodium consumption.
8. Drink Plenty of Water
Stay hydrated to flush out excess sodium and nitrates. I drink a glass of water with every meal and snack to prevent bloating and dehydration. Proper hydration is key to a meat-heavy regimen.
Infuse your water with lemon, berries, or cucumbers. You can also drink unsweetened tea and coffee (in moderation). Making water tastier prevents getting bored of plain water.
9. Consider an Occasional Fasting Period
I like to do 18-24 hour fasts once or twice per month. This gives my body a break from digestion and allows toxin release. Fasting is shown to reduce oxidative stress – helpful when eating processed meats.
Always consult your doctor before fasting. But occasional short fasts can offsetthe intake of sodium, nitrates, and other additives.
10. Supplement with Antioxidants
Pairing nitrate-rich meats with antioxidant-containing foods helps neutralize the radicals they contain. Some options:
- Make a berry smoothie for breakfast (blueberries, raspberries, strawberries)
- Add lemon juice to your water
- Take vitamin C supplements before processed meats
- Eat organ meats like liver which contain vitamin A
While limited to a carnivore diet, aiming for 2-3 antioxidant sources daily can help counteract processed meat downsides.
11. Listen to Your Body
Pay attention to how you feel after eating cured meats. Digestive issues like bloating and diarrhea could indicate sensitivity.
Headaches, fatigue, and brain fog can also signal nitrates are an issue for you. Take note of symptoms and adjust your intake accordingly.
Should You Avoid All Nitrate-Treated Meats on a Carnivore Diet?
Avoiding all nitrate-cured meats may be unrealistic and unnecessary if you otherwise eat a nutrient-dense carnivore diet and take basic precautions like avoiding charring. Nitrates themselves are not conclusively harmful in moderation. Complete avoidance means restricting enjoyable foods like bacon, deli meats, and sausages that can be worked into a carnivore lifestyle.
With a little awareness, it’s possible to balance the enjoyment of the occasional processed meat with a foundation of predominantly fresh, uncured cuts of beef, poultry, fis,h and more. Pay attention to sourcing, portion,s and cooking methods without overstressing avoiding nitrates completely.
The Bottom Line
While fresh, uncured meats should make up the bulk of your carnivore diet, the occasional nitrate-treated bacon, hot dog, or slice of deli turkey is unlikely to cause harm. Prioritize quality meats from trusted sources and moderate your intake of highly processed and charred meats. With a balanced approach, most people don’t need to fully restrict enjoyable cured or smoked meats for the sake of their health.