Should You Worry About Nitrates and Nitrites?

You’ve probably noticed more packaged meats advertising “Now Nitrite-Free!” But why does this matter? And what’s the difference between nitrites and nitrates, those similar-sounding compounds?

Let’s clear this up.

Nitrites are compounds naturally found in some vegetables and drinking water, but most commonly added to processed meats—think bacon, deli meats, hot dogs—as preservatives. Nitrates are similar and often come from vegetables like spinach, beets, and leafy greens.

Once you eat them, both can react in your body to form compounds linked to cancer risk. But here’s the twist: Vegetables high in nitrates also pack antioxidants, which seem to protect against this risk. Meanwhile, processed meats don’t offer the same protection.

A recent meta-analysis looked at whether nitrates and nitrites increase gastric and esophageal cancer risk. Here’s what researchers found:

• Every extra 1 mg per day of nitrites raised gastric cancer risk by about 5%.

• Up to 150 mg per day of nitrates appeared protective, lowering risk slightly.

• Above that amount, nitrates seemed to reverse course and increase risk.

  
  

This sounds confusing—and it is. Many studies don’t clearly separate nitrates in veggies from those added to processed meat. Plus, these are observational studies, which means they show associations, not cause and effect.

Bottom line:

• Limit nitrites by reducing processed meats. They’re linked to higher cancer risk, diabetes, and cardiovascular disease.

• Don’t fear vegetables. Nitrates from whole foods are generally beneficial.

• Remember context. Your overall lifestyle matters more than obsessing over any one nutrient.

  
  

Closing Thoughts

Over 15 years of coaching, I’ve learned that people often look for one culprit to blame for chronic disease—whether it’s carbs, fats, or in this case, nitrites. But health doesn’t work that way. It’s the sum of our habits: how we eat, move, sleep, and manage stress over years. If you limit processed meats, fill your plate with vegetables, and stay active, you’re doing most of what matters.

Take care of yourself, no one else can do it for you.

—Michael Beiter

Personal Trainer

Nutrition, Sleep, Stress Management, and Recovery Coach References

1. Ghasemi M, Bahrami Koutenaei M, Ghasemi A, Alizadeh-Navaei R, Moosazadeh M. A systematic review and dose‒response meta-analysis of the association between nitrate & nitrite intake and gastroesophageal cancer risk. Nitric Oxide. 2024 Dec;153:61–71.

2. Crowe W, Elliott CT, Green BD. Evaluating the Residual Nitrite Concentrations of Bacon in the United Kingdom. Foods. 2020 Jul 11;9(7):916.

3. Bondonno NP, Pokharel P, Bondonno CP, Erichsen DW, Zhong L, Schullehner J, et al. Source-specific nitrate intake and all-cause mortality in the Danish Diet, Cancer, and Health Study. European Journal of Epidemiology [Internet]. 2024 May 28.

4. Chazelas E, Pierre F, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaesse C, et al. Nitrites and nitrates from food additives and natural sources and cancer risk: results from the NutriNet-Santé cohort. International Journal of Epidemiology. 2022 Mar 18;51(4):1106–19.