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  • Dirty List

The Dirty List

The Ingredients the Food Industry Doesn’t Explain.

These are the processed and ultra-processed ingredients that show up in everyday products. What they are, where they hide, what the research says, and what you can use instead. No fear. Just facts.

Harmful Ingredients

Maltodextrin

Bisphenol A (BPA) (can lining chemical)

Titanium Dioxide (E171)

Artificial Sweeteners (Aspartame, Sucralose)

Emulsifiers (Polysorbate 80, CMC)

Potassium Bromate

TBHQ (tert-Butylhydroquinone)

Sodium Nitrite & Nitrates

High-Fructose Corn Syrup (HFCS)

Butylated Hydroxytoluene (BHT)

Azodicarbonamide (ADA)

Sodium Nitrite & Nitrates

Description:

Sodium nitrite and sodium nitrate are preservatives added to processed meats to prevent bacterial growth, maintain pink color, and enhance flavor. They are used in nearly all cured, smoked, and deli meats. The problem begins when nitrites react with amino acids during high-heat cooking (like frying or grilling), forming nitrosamines, which are well-established carcinogenic compounds.

Found In:

  • Bacon and turkey bacon
  • Hot dogs and sausages
  • Deli meats (ham, salami, bologna, pastrami)
  • Pepperoni and cured pizza toppings
  • Beef jerky and meat snacks
  • Smoked salmon and cured fish
  • Canned and pre-packaged meat products

Health Impact:

The World Health Organization’s International Agency for Research on Cancer (IARC) classified processed meat as a Group 1 carcinogen in 2015, with nitrite-derived nitrosamines as a key mechanism. Consuming 50 grams of processed meat daily (about 2 slices of deli meat) was associated with an 18% increased risk of colorectal cancer. A 2006 meta-analysis in the Journal of the National Cancer Institute found consistent links between nitrite-preserved meat intake and stomach cancer risk. Research also suggests nitrosamines may contribute to insulin resistance and type 2 diabetes risk, with a 2010 Harvard study finding a 19% increased diabetes risk per daily serving of processed meat.

Healthier Alternatives:

  • Uncured meats that use celery powder or cherry powder as natural preservatives
  • Fresh-cooked chicken, turkey, or roast beef sliced for sandwiches
  • Nitrate-free bacon and sausage brands (check for “no added nitrites” labels)
  • Homemade jerky using a dehydrator and simple seasonings
  • Smoked tofu or tempeh as plant-based deli alternatives

Scientific Evidence:

  • IARC Working Group (2015, The Lancet Oncology): Classified processed meat as Group 1 carcinogen, citing nitrosamine formation as a key mechanism
  • Larsson & Wolk (2006, Journal of the National Cancer Institute): Meta-analysis linking processed meat consumption to increased stomach cancer risk
  • Pan et al. (2011, American Journal of Clinical Nutrition): Each daily serving of processed meat associated with 20% higher all-cause mortality
  • Micha et al. (2010, Circulation): Harvard meta-analysis showing 19% higher type 2 diabetes risk and 42% higher coronary heart disease risk per daily serving of processed meat
Screenshot of Diet Discipline website

Know This ⚠️

Quick Swaps

❌ Deli ham and salami for lunch → ✅ Fresh-roasted turkey or chicken breast, sliced at home
❌ Regular bacon fried at high heat → ✅ Uncured bacon baked at lower temperature (325F)
❌ Packaged beef jerky with sodium nitrite → ✅ Homemade jerky or brands labeled "no added nitrites"

The cooking method matters as much as the ingredient.