Summer’s cookouts, ballgames, trips to the lake or beach and casual nights on the town are often paired with the simply delicious foods of the season including the classic hot dog.
Whether spiced up with pickled jalapeños and yellow mustard at Holeman & Finch Public House or loaded down with pimento cheese, beef chili and diced red onion at Flip Burger Boutique, hot dogs are a culinary canvas for all kinds of toppings.
But they don’t exactly top the list of dietitians’ healthiest foods to eat.
“Hot dogs are among the category called processed meats, which is very consistently linked to increased risk of colorectal cancer,” says Karen Collins, nutrition adviser to the American Institute for Cancer Research. She explains, “And it may be quite beyond whether the hot dog is made of beef, pork, turkey or chicken — the link of processed meat to colorectal cancer is twice as strong as that of red meat.”
That doesn’t mean hot dogs and other processed meats are off limits. But it does mean that dietary recommendations suggest limiting how often you consume them. Grilling hot dogs for occasional weekend cookouts is one thing, but Collins warns, “The data really is quite clear that the people who are grabbing a quick hot dog for lunch throughout the week or turning to them as a frequent dinner ‘because the kids like ‘em’ are making a choice associated with increased cancer risk.”
Among the reasons hot dogs and other processed meats are on the cancer-causing watch list is because they are cured with preservatives called nitrites, which in our gut can be converted to nitrosamines, which are carcinogens.
Healthier hot dogs?
There are a number of hot dog brands labeled nitrite-free and are sold as “uncured.” These brands are made with celery juice or celery powder, which is a source of nitrites.
Collins says, “If you see nitrite-free versions, we don’t know yet if these are as safe as it sounds.”
Other downsides to hot dogs are the high fat and sodium content.
Registered dietitian Melissa Joy Dobbins, who calls herself “The Guilt-Free RD,” says make sure the rest of the meal helps balance things out.
“Power up your plate with foods that are lower in fat and salt and higher in the heart-healthy mineral potassium. You can feel good about eating hot dogs if they’re served on a whole-grain bun and with salads, potatoes, baked beans, vegetables, fruit and fat-free milk,” Dobbins says.
Also, since a cup of milk contains 8 grams of protein, it will boost the protein power of a hot dog dinner — since many franks contain only 5 grams.
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