“Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood.
Examples of processed meat include hot dogs (frankfurters), ham, sausages, corned beef, and biltong or beef jerky as well as canned meat and meat-based preparations and sauces.”
– WHO
Here are some specific recommendations discussed:
Bacon Alternatives:
Tempeh bacon: A great, healthy option with a smoky flavor that can be fried or dry-fried for crispiness (23:51).
Shiitake mushroom bacon: Using mushrooms with liquid smoke creates a salty, crunchy, and delicious alternative (25:34).
Flavor swaps: Instead of using bacon for flavor in dishes like beans, use liquid smoke or smoked paprika (24:54).
Burger Alternatives:
Plant-based patties: For a meaty transition, options like Beyond or Impossible burgers are noted as healthier than standard beef (26:47).
Whole-food options: For more wholesome, minimally processed choices, the speakers recommend:
Tofu: Can be baked and served in sandwiches or buns (28:10).
Homemade bean burgers: A delicious, low-fat, and high-fiber alternative (28:33).
Actual Veggies: A brand that makes patties directly out of whole vegetables (27:18).
PlantStrong Burger Mix: A convenient mix featuring ingredients like oats, seeds, quinoa, and mushrooms (29:01, 41:15).
General Dietary Advice:
Fiber is key: Swapping meat for beans, lentils, and whole grains feeds your gut microbiome, which then produces cancer-fighting, anti-inflammatory compounds like butyrate (30:02).
Transition approach: You don’t have to change everything overnight. Small, consistent swaps are effective and help you move away from processed animal products toward a healthier, plant-based pattern (40:17).