Un cutting board ham, a slice of salami, a sandwich with the “light turkey breast”: for millions of Italians salami are a daily presence. But the question remains: they can really increase the risk of cancer? The response of science is clear. THE’WHO has included them in group 1 of carcinogens, together with cigarette and alcohol smoke. It does not mean that a sandwich with ham is equivalent to smoking, but that scientific evidence on the link between cold cuts and tumors are solid. The challenge, especially in Italy, home of cured meats, is to bring them back to their place: a pleasure to be enjoyed every now and then, not a daily routine.
What science really says (and what cold cuts is better to avoid)
A cutting board, a slice of salami, a sandwich with the “light turkey breast”. It is a daily rite for millions of Italians. But the question remains: the cured meats are bad? Can they really increase the risk of cancer?
The response of science is clear: yes, the salami have been classified by the WHO (Iarc2015) as carcinogenic for man, group 1, the same category of cigarette smoke. Obviously it does not mean that a sandwich with ham is equivalent to smoking a pack of cigarettes, but that the scientific evidence is solid.
Because the salami are at risk
The processing of the meat is the critical point. Nitrite and nitrates, used as preservatives and to give the typical pink color, can turn into nitrosamines, carcinogenic substances especially for stomach and intestine. If we add smoking and cooking at high temperatures, toxic compounds such as polycyclic hydrocarbons and heterocyclic amines are formed.
To all this is added the excess of salt and the EME iron of the meat, which promotes inflammation and oxidative stress. Result? According to the WHO, 50 grams per day of worked meat are enough to increase the risk of colorectal cancer by 18%.
Not all cured meats are the same
A seasoned raw ham is not the same as a Sliced industrial chicken or turkey. The latter, often considered “light” or “dietary”, are fully part of the ultra-planned: Meat recomposed, additives, stabilizers, aromas. In terms of risk they are not innocui at all: the presence of preservatives and nitrites makes them similar – if not worse – to traditional cured meats.
Italy: the paradox of the Bel Paese
Our country has an ancient tradition of cured meats. But modernity has changed consumption. An epidemiological study estimates that in Italy about 7% of the cases of colorectal cancer is attributable to the consumption of worked meats.
The regions where the most transformed meat is consumed show higher intestinal cancer accidents. It is no coincidence: the impact on public health is real, even in a country that boasts the Mediterranean diet.
What to do in everyday life
There is no need to ban the ham forever forever, but the rule is occasionality and awareness.
Here are some practical tips:
- Choose cold cuts without added nitrite and with short labels;
- Reduce the ultra-procepses “fake light” like chicken or sliced turkey;
- prefer fresh proteins: fish, legumes, eggs, unprocessed white meat;
- fill the fiber dish (vegetables, whole grains): they help protect the intestine;
- consider salami a pleasure to be enjoyed one -offnot the base of each sandwich.
The truth is simple
Science speaks clearly: plus sliced = more risk. It is not food terrorism, but an invitation to measure. A cutting board occasionally does not ruin health, but the daily habit yes. And in a country like Italy, home of cured meats, the real challenge is to bring them back to their place: occasional pleasure, non -food routine.
Who is Dr. Federica Almondo
Dr. Federica Almondo.
Food science specialist, formed at the Dietology and obesity center of the San Raffaele hospital in MilanDr. Federica Almondo is a point of reference in personalized nutrition, preventive medicine and anti-aging courses. After having founded and directing Cerva 16-Nutrition & Anti-Aging Center, he gave birth to Milan a Studio Almondo – Nutrition & longevitya place where science, technology and human approach meet to create tailor -made programs, even for those who have already tried everything without results.
Genetic tests are available (DNA), assessments of the state of the intestinal microbiota, analysis of oxidative stress, body composition, indirect calorimetry, ANS Analysis and other advanced tools to build highly customized diets with approach holistic and scientifically validatedalso suitable for the most complex needs.
With a formation of excellence and skills ranging from Nutrignetic and nourigenceomic in nutraceutics, metabolomics and epigeneticsAlmondo is also recognized for his work on Intestinal health, menopause, chronic stress management and optimization of psycho-physical energy. Without forgetting the ketogenic therapya nutritional approach now totally validated by scientific literature such as effective intervention in many complex pathologiesincluding type 2 diabetes, PCOS, fibromyalgia and lipedema and much more.