Nitrates in cured meats, such as bacon, hot dogs and cold cuts, have long had a bad rap, but more recently there’s been a lot of talk about the health benefits of nitrates in beets and other vegetables. Confusing? Yes. But we’ll straighten it all out for you.
What Are Nitrates?
According to the National Library of Medicine’s resource, StatPearls, nitrates are compounds made up of nitrogen and oxygen. Most come from plants, such as leafy greens, beets and celery. They are also added to processed meats in the form of sodium nitrate or sodium nitrite as a preservative, or to enhance flavor, color and texture.
Potential Benefits of Nitrates
When we eat nitrates from plants, our body converts them to nitric oxide, which has been shown to have a number of benefits, such as regulating blood pressure and improving circulation. This, in turn, can boost both heart health and athletic performance. For example, a 2021 study in the Journal of the International Society of Sports Nutrition found that active adult men who received nitrates derived from beet juice increased their muscle power output by about 5%.
Another 2021 trial published in the European Journal of Epidemiology suggested that consuming at least 60 milligrams of nitrates from vegetables daily (that’s about what you get from 1 cup of raw green leafy vegetables) may significantly reduce the risk for heart disease.
In addition, nitrate-rich plants provide “many other health-promoting nutrients, including antioxidants and potential anti-inflammatory compounds,” explains New York City culinary nutritionist Jackie Newgent, RDN, CDN.
Potential Drawback of Nitrates
So why are they a good thing in beets but not bacon? In processed-meat products, nitrates can combine with the proteins’ amino acids to form nitrosamines, which have been associated with an increased risk of certain cancers. A large study conducted by the International Journal of Epidemiology in 2022 found that high consumption of food additive nitrates is linked to an increased risk of breast cancer, while high consumption of food additive nitrites is associated with an increased risk of prostate cancer.
Consuming plenty of vitamin C and other antioxidant-rich foods can help block the production of nitrosamines—and offset the potentially negative effects of processed meats, explains Melina Jampolis, M.D., an internist and board-certified nutrition specialist in Los Angeles.
In fact, manufacturers are starting to add vitamin C to cured meats for just this reason. High heat can also contribute to nitrosamine formation, so Jampolis recommends cooking processed meats at lower temperatures.
That said, the best bet is to simply reduce the amount of processed meats you eat. This goes for foods labeled “natural” or “nitrate-free” too. Studies show that the conversion of nitrates to nitrosamines can occur regardless of whether they’re organic or synthetic, per a 2023 review in the Journal of Agriculture and Food Research. So that “natural” hot dog may not be any healthier for you.
As for products boasting “no added nitrates,” Jampolis says these are often made with celery powder, which contains naturally occurring nitrates and can still produce nitrosamines (although it is not considered an added nitrate).
The Bottom Line
Nitrates from plants and those added to meat behave very differently in the body. Increasing your consumption of nitrate-rich veggies may reduce blood pressure and improve athletic performance. But it’s best to limit your intake of processed meats, including “natural” and “nitrate-free” products, which are associated with an increased risk of cancer.
