Nitrates And Keto: A Bad Mix?

Nitrates are molecules made of nitrogen and oxygen that are found naturally in the air, soil, water, and some foods. They are added to processed meats such as bacon, ham, sausages, and hot dogs to prevent the growth of harmful bacteria and improve their appearance by giving them a red or pink colour. While nitrates are relatively inert and stable, they can be converted into nitrites by bacteria in the mouth or enzymes in the body, which may be harmful. Nitrites can then form either nitric oxide, which is beneficial to the body, or nitrosamines, which are deemed probable carcinogens.

The keto diet is a low-carbohydrate method of eating that has been associated with a range of health benefits, including weight loss, improved mental clarity, and reduced cravings. However, some people make the mistake of focusing only on protein, fat, and carbs when starting the keto diet, without paying attention to the quality of food. This can lead to a build-up of toxins in the body, including nitrates.

Nitrates are not inherently bad for keto, but it is important to be aware of their potential health risks. Consuming high levels of processed meats with added nitrates may increase the risk of cancer, especially digestive cancers such as colorectal, stomach, and oesophageal cancer. This is because processed meats can contain high levels of sodium nitrite, which, when exposed to high heat, can form nitrosamines.

To minimise the risk of nitrosamine exposure, it is recommended to limit the consumption of processed meats and choose quality bacon that is nitrate-free or contains lower levels of additives with nitrates. Cooking meat at lower temperatures and avoiding charring or high-heat frying can also reduce the formation of nitrosamines.

Nitrates in cured meats may increase the risk of cancer

Nitrates and nitrites are chemical compounds found in cured meats, such as bacon, salami, and ham. While these compounds are added to cured meats to inhibit bacteria and moulds, prevent the growth of harmful bacteria, and improve colour and taste, they may also increase the risk of cancer.

Nitrates and nitrites can be converted into nitrosamines, which are deemed probable carcinogens. Cooking cured meats at high temperatures can increase the risk of nitrosamine formation. Repeated, high-level exposure to nitrosamines may cause cells to turn cancerous, particularly digestive cancers such as colorectal, stomach, and oesophageal cancer.

However, it is important to note that the link between nitrates, nitrites, and cancer is still a subject of debate within the scientific community. Some studies have found a very weak association between nitrate/nitrite exposure and cancer risk, while others have criticised these findings, arguing that the magnitude of the effect would be extremely small.

To minimise the risk of nitrosamine exposure, it is recommended to cook meat at lower temperatures and avoid charring or high-heat frying. Consuming vitamin C and vitamin E, which inhibit the conversion of nitrites into nitrosamines, can also help reduce the risk.

Nitrates in vegetables can improve heart health

Nitrates are compounds that occur naturally in the human body and certain foods, including vegetables. They can also be added to processed meats as preservatives. While nitrates in processed meats may be harmful, those found in vegetables have been linked to several health benefits, particularly for heart health.

Nitrates (NO3) consist of one nitrogen atom and three oxygen atoms. In the body, bacteria in the mouth or enzymes in the body can convert nitrates into nitrites (NO2). Nitrites can then form nitric oxide (NO), a beneficial signalling molecule in the body. Nitric oxide helps to:

• Relax and widen blood vessels
• Prevent blood clot formation
• Reduce inflammation
• Promote the creation of new blood vessels

The Link Between Nitrates and Heart Health

A diet rich in nitrates from vegetables has been associated with improved heart health. A study published in the *European Journal of Epidemiology* found that a moderate intake of vegetable nitrates (around 60 milligrams per day) was linked to a reduced risk of cardiovascular disease. Specifically, those with moderate to high vegetable nitrate intakes showed:

• 12% lower risk of ischemic heart disease
• 15% lower risk of heart failure
• 17% lower risk of ischemic stroke
• 26% lower risk of peripheral artery disease hospitalization

Another study, published in the *Journal of Nutrition*, found that dietary nitrates contributed to nitric oxide generation in the body, which helped to maintain healthy blood pressure. Additionally, a meta-analysis of over 50 clinical trials found a link between higher nitrate intake and lower blood pressure.

Nitrate-Rich Vegetables

Dark, leafy greens such as spinach, kale, arugula, and celery, as well as beets, are excellent sources of nitrates. Including these vegetables in your diet can help improve your heart health and reduce your risk of cardiovascular disease.

Nitrates are added to meat to preserve it

Nitrates and nitrites are added to meat to preserve it. They are short names for sodium nitrate and sodium nitrite, which are forms of salt. Salt has been used for thousands of years to preserve meat. Nitrates and nitrites prevent rancidity and control the growth of bacteria. They also give cured meats their unique characteristics, such as their pink colour and savory flavour.

Nitrates and nitrites are added to meat to extend its shelf life. They are highly reactive and can combine with various components in meat systems. They can also be converted to nitric oxide, which is beneficial to the human body. However, they can also be converted to nitrosamines, which are carcinogenic.

Nitrates and nitrites are found in vegetables, drinking water, cured meat, dairy products, and seafood. They are also produced by the human body.

Nitrates can be converted into harmful nitrosamines

Nitrosamines are formed when nitrates or nitrites are exposed to high-heat cooking methods. The type of cooking method is important, as slower cooking at lower temperatures produces fewer nitrosamines. Cooking methods such as charring or high-heat frying should be avoided to minimize the formation of nitrosamines.

The human body can handle small amounts of nitrosamines, but consuming large quantities of processed meats high in nitrates and nitrites can tip the balance into the danger zone. Bacon, salami, prosciutto, and pepperoni are examples of conventional cured meats that often contain sodium nitrate and sodium nitrite to inhibit bacteria and mould formation during the curing process. These preservatives also prevent meat from turning brown.

The combination of high heat, nitrites, and protein-rich foods creates the perfect environment for nitrosamines to form. Cooking vegetables is less likely to produce nitrosamines, as they are rarely cooked at very high temperatures and do not contain significant amounts of protein.

To reduce exposure to nitrosamines, it is recommended to choose nitrate-free or organic processed meat products, which often have lower levels of nitrates and nitrites. However, it is important to read labels carefully, as some products labelled as "nitrate-free" or "organic" may still contain natural sources of nitrates, such as celery juice.

Nitrates are found naturally in the human body

Nitrates are indeed found naturally in the human body. They are also found in some foods, water, soil, and air. In the body, nitrates can turn into nitrites, which can then form either nitric oxide (beneficial) or nitrosamines (hazardous).

Nitrates (NO3) and nitrites (NO2) are two different types of compounds. Nitrates consist of one nitrogen atom and three oxygen atoms, while nitrites consist of one nitrogen atom and two oxygen atoms. Nitrates are relatively inert, meaning they are stable and unlikely to change and cause harm. However, bacteria in the mouth or enzymes in the body can convert them into nitrites, which may be harmful.

Nitrates and nitrites have a variety of sources, including our own bodies, where they are present in saliva, the gut, and the circulatory system. They are also found in vegetables, processed foods, cured meats, cheese, drinking water, cosmetics, alcoholic beverages, rubber, air pollution, and cigarette smoke.

In the body, the nitrate -> nitrite -> nitric oxide pathway is involved in cell signalling, blood pressure regulation, and the functioning of the digestive system. Nitrates and nitrites can change into nitric oxide, which dilates blood vessels and lowers blood pressure. They may also enhance physical performance, especially during high-intensity endurance exercise.

While nitrates and nitrites have potential positive effects, their by-products, nitrosamines, have been deemed probable carcinogens. Nitrosamines can form when nitrates or nitrites are cooked at high heat. Cooking vegetables is less likely to produce nitrosamines, as they are rarely cooked at very high temperatures and do not contain large amounts of protein.

In summary, nitrates are indeed found naturally in the human body and can have beneficial effects, but their conversion into nitrosamines through high-heat cooking poses potential health risks.

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