Turkey tenderloin is considered a lean cut of meat from the breast of the turkey. While fresh, raw turkey tenderloin is not processed, there are some turkey tenderloin products that undergo processing and could be classified as processed meats. In this article, we’ll take a closer look at what constitutes processed meat, the health implications, and whether common turkey tenderloin products like smoked turkey tenderloin or turkey bacon fall into the processed meat category.
What is processed meat?
The World Health Organization (WHO) defines processed meats as “meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation.”1 This includes:
– Hot dogs
– Ham
– Sausage
– Salami
– Beef jerky
– Canned meat
– Meat-based preparations and sauces
Processing methods like curing, smoking, or adding preservatives help prolong the shelf life of meats and lock in flavor. However, these techniques can also introduce potentially harmful chemicals like nitrates, advanced glycation end products (AGEs), and polycyclic aromatic hydrocarbons (PAHs).
Health risks of processed meat
Regularly consuming processed meats has been associated with the following health risks:
– Increased cancer risk: The WHO has classified processed meat as a Group 1 carcinogen, meaning there is strong evidence that processed meat can cause cancer in humans.2 Eating 50 grams of processed meat daily raises the risk of colorectal cancer by 18%.3
– Heart disease: Several large observational studies link processed meat consumption to a higher risk of heart disease, heart attacks, and strokes.4 Processed meats are high in sodium, which can increase blood pressure.
– Type 2 diabetes: Frequent intake of processed meats is associated with a higher risk of developing type 2 diabetes. One meta-analysis found a 19% increased risk per 50 grams of processed meat eaten per day.5
– Premature death: A large analysis of over 546,000 people found that eating more than 4 ounces (113 grams) of processed meat daily was associated with a 44% higher risk of early death.6
Based on this evidence, health authorities generally recommend limiting intake of processed meats or avoiding them altogether. The American Institute for Cancer Research (AICR) advises consuming very little, if any processed meat.7
Is smoked turkey tenderloin processed?
Smoking is one of the common processing methods defined by the WHO. Therefore, smoked turkey tenderloin would be classified as a processed meat.
The smoking process exposes the turkey meat to smoke and heat, leading to the formation of PAHs. These chemicals have been associated with increased cancer risk.
Smoking also results in the production of AGEs in meats. AGEs may contribute to oxidation and inflammation in the body, which can promote chronic diseases.8
Furthermore, smoked turkey may contain added sodium, nitrites, and other preservatives – all characteristics of processed meats.
For these reasons, smoked turkey tenderloin would be considered processed meat, even though turkey tenderloin itself is not processed. Limiting intake of smoked poultry may be prudent for health.
Is turkey bacon processed?
Turkey bacon is processed and contains many additives not present in plain turkey meat. The processing steps include:9
– Curing with salt, sugars, and preservatives like sodium nitrite or celery powder. This helps inhibit bacterial growth and gives turkey bacon its characteristic salty, smoky flavor.
– Smoking for flavor and preservation. Smoking results in the formation of PAHs.
– Adding binders and extenders like carrageenan to help meat hold together better.
– Forming the product into uniform strips to resemble traditional pork bacon.
Even though turkey bacon starts from turkey, a fresh and lean meat, the multitude of processing steps to transform it into strips of “bacon” classify it as a processed meat product.
Turkey bacon shares many of the potential downsides as regular bacon and other processed pork products, including:
– Increased risk of chronic diseases like colorectal cancer and heart disease10
– Higher sodium content
– Preservatives like nitrites and nitrates
– PAH exposure from smoking
The AICR recommends avoiding all types of processed bacon, including turkey bacon, as part of a healthy diet.
Healthier alternatives to processed turkey products
To avoid the potential risks of processed turkey meats, healthier options include:
– Fresh, raw turkey tenderloin. Roast, grill, or pan-sear.
– Plain smoked turkey, nitrate/nitrite-free. Enjoy in moderation.
– Roasted turkey slices. Look for minimal ingredients.
– Turkey veggie burgers without preservatives or additives.
– Homemade turkey sausage with natural spices and herbs.
– Fresh deli turkey with no smoking or curing.
Focus on enjoying turkey in its whole, minimally processed forms more often for maximum nutrition and health benefits. Limit intake of smoked, cured, and pre-packaged turkey products.
Nutrition profile of turkey tenderloin
Turkey tenderloin is a lean, protein-packed choice with little fat or cholesterol. A 3.5 ounce (100 gram) serving provides:11
| Calories | 120 |
|---|---|
| Protein | 26 grams |
| Fat | 1 gram |
| Saturated fat | 0.3 grams |
| Carbohydrates | 0 grams |
| Sodium | 74 mg |
| Selenium | 18% DV |
| Niacin | 16% DV |
| Vitamin B6 | 15% DV |
| Phosphorus | 15% DV |
Turkey tenderloin is an excellent source of lean protein, providing over 25 grams in a serving. It’s also rich in important micronutrients like selenium, niacin, vitamin B6, and phosphorus.
With zero carbs and minimal fat or saturated fat, turkey tenderloin can fit into a variety of healthy eating patterns, like Mediterranean, DASH, flexitarian, or ketogenic diets. It makes a nutritious alternative to higher fat meats.
How to cook turkey tenderloin
Turkey tenderloin is versatilie and easy to cook using these simple methods:
– Baking: Preheat oven to 375°F. Rub turkey with oil and seasonings. Roast for 25-35 minutes until no longer pink inside. Let rest 5 minutes before slicing.
– Grilling: Preheat grill on medium-high. Oil grates and grill tenderloin for 5-7 minutes per side. Flip carefully to get grill marks. Brush with barbecue sauce in the last few minutes if desired.
– Sautéing or stir-frying: Heat olive oil in pan on medium-high. Cook tenderloin pieces for 3-5 minutes, stirring occasionally, until browned and cooked through. Add veggies to make a stir-fry.
– Soup: Dice or shred tenderloin and add to soups, stews, or chilies in the last 10 minutes of cooking time.
– Kebabs: Dice into 1-inch pieces and thread onto skewers with veggies. Brush with oil and spices. Grill 8-10 minutes, turning frequently.
Avoid overcooking, as turkey tenderloin can become dry if cooked too long. Use a meat thermometer to ensure it reaches an internal temperature of 165°F.
Healthy ways to eat turkey tenderloin
There are endless healthy and delicious ways to enjoy turkey tenderloin, such as:
– Turkey tenderloin parmesan with roasted vegetables
– Turkey lettuce wraps with hoisin sauce
– Thai turkey salad with cabbage and peanut dressing
– Broccoli turkey stir-fry with brown rice
– Zucchini turkey frittata with feta cheese
– Turkey tenderloin taco bowls with pineapple salsa
– Greek turkey gyros with tzatziki sauce
– Turkey and quinoa stuffed peppers
– Turkey bolognese sauce over zucchini noodles
– Turkey tenderloin sandwiches with hummus and cucumber
Pair turkey tenderloin with antioxidant-rich fruits, veggies, nuts, seeds, whole grains, beans, and healthy fats like olive or avocado oil for nutritionally balanced meals.
Is processed meat bad for you?
According to major health organizations, processed meats can negatively impact health when eaten regularly or in high amounts. The American Cancer Society, American Heart Association, and Dietary Guidelines for Americans all recommend limiting intake of processed meat.12
Reasons why processed meat may be unhealthy include:
– Added sodium, which can increase blood pressure
– Nitrites/nitrates that may form cancer-causing compounds
– PAHs and AGEs from smoking and high-heat cooking
– Lack of vitamins, minerals, and fiber compared to unprocessed red meats or poultry
– Heme iron, which may promote oxidative stress and inflammation
– Use of binders and fillers like carrageenan
– Association with chronic diseases like colorectal cancer
Occasionally eating processed meats is unlikely to pose major health risks. However, keeping consumption to a minimum and balancing it with plenty of plant foods can help lower the chance of problems.
When possible, choose fresh, whole food options like lean turkey tenderloin over highly processed turkey products for the healthiest diet.
Conclusion
In summary, plain turkey tenderloin is a fresh, unprocessed meat that provides lean protein, selenium, B vitamins, and other nutrients. However, turkey tenderloin that undergoes smoking, curing, or other processing techniques would be classified as a processed meat.
Common processed turkey products like smoked turkey tenderloin and turkey bacon contain additives and preservatives that may raise the risk of chronic diseases compared to fresh turkey meat.
To minimize intake of potentially harmful compounds found in processed meats, enjoy turkey in its whole, minimally processed form. Turkey tenderloin is a nutritious choice that can be prepared in many healthy recipes. Limit consumption of smoked, cured, and pre-packaged turkey products for optimal well-being.