Do the nitrates in processed meat really do us more harm than good?

March 9, 2010

king of breakfasts

This is the breakfast I eat every morning (although I have cut out the tomatoes recently). Click onto the photo to go through to the Flickr page and read the labels on each food. Even though I know that a cooked breakfast is the best thing I can be eating in the morning, I really do worry about the nitrates in the bacon (and sausages, which I sometimes eat). But I know the bacon is good for me, so I continue to eat it regardless of all the bad things I have read about nitrate consumption and cancer. It is hand cured with saltpetre (which is potassium nitrate – the natural form of nitrate, which was used until sodium nitrate replaced saltpetre in 1925) and tastes absolutely wonderful, I buy it from the market every week and eat a slice of it every morning.

Recently though, I read a really detailed post about nitrates and their link to cancer, called “Does banning hotdogs and bacon make sense?’ and I was very surprised to learn that:

In 1981, the National Academy of Sciences reviewed the scientific literature and found no link between nitrates or nitrites and human cancers, or evidence to even suggest that they’re carcinogenic. Since then, more than 50 studies and multiple international scientific bodies have investigated a possible link between nitrates and cancers and mortality in humans and found no association.

What may be more surprising to learn is that scientific evidence has been building for years that nitrates are actually good for us, that nitrite is produced by our own body in greater amounts than is eaten in food, and that it has a number of essential biological functions, including in healthy immune and cardiovascular systems. Nitrite is appearing so beneficial, it’s even being studied as potential treatments for health problems such as high blood pressure, heart attacks, sickle cell disease and circulatory problems.

The primary source of nitrites in our diets is vegetables, and to a lesser degree water and other foods. While it’s popularly believed that nitrates and nitrites mostly come from processed meats, they’re actually a very small source of our nitrite intakes, less than 5-10%. And nitrates aren’t present at all in commercially processed meats.

Nitrates occur naturally in vegetables and plants as a result of the nitrogen cycle where nitrogen is fixed by bacteria. Dietary studies around the world have found 70% (in UK) to over 97% (New Zealand) of human consumption of nitrates and nitrites comes from vegetables alone, regardless of organic or conventionally grown. On average, about 93% of the nitrites we get each day comes from the nitrates in vegetables.

While there remains no evidence for nitrite or nitrate carcinogencity, according to the National Research Council, the confusion among consumers may come from hearing cancer concerns raised aboutnitrosamines. As the IPCS-INCHEM notes, the sole cancer suspicion lies in the formation of N-nitroso compounds (NOCs), whether in the stomach or within the food itself, which have been shown carcinogenic in animals when exposed to high levels. Whether these compounds form in humans in normal dietary conditions in large enough amounts to pose a health risk, however, has not been established. In fact, as it turns out, the pH of our gastric juices doesn’t support nitrosamine formation and there are other substances in our body that inhibit their formation, too.

Nitrites and nitrates can combine with natural amines from proteins to form various NOCs. But the concentrations of nitrosamines in bacon and cured meat are at undetectable levels, according to the USDA. And that’s been known to be the case for more than a decade.

from: Junkfoodscience

So, it seems that I should be less worried about eating my daily bacon than about the amount of vegetables I am consuming. Unfortunately, most people still do not know these nitrate facts, regardless of many studies being published recently. These studies had little or no exposure in the media, as ‘politically correct‘ nutrition still holds us fast in its grip. This PC nutrition warns us about the dangers of saturated fat, over-consumption of red meat and the benefits of eating soy products and vegetable oils. Traditional wisdom tells us otherwise of course, not that many people have the balls to go against what the FDA recommends.

But more evidence is being amassed that reveals the benefits of nitrates/nitrites on the human body and especially, as these study shows, on the teeth:

As researchers at the University of Aberdeen described nearly ten years ago in the British Journal of Nutrition, the oxides of nitrogen, that are formed in the acidic stomach after swallowing salivary nitrites, have antimicrobial action against a wide range of gastrointestinal pathogens, such as —

• Yersinia enterocolitica

• Salmonella enteritidis

• S. typhimurium

• Shigella sonnei

• E. coli O157:H7

• Helicobacter pylori

• Candida albicans

The antibacterial action increases with nitrate concentrations, they found. Gastric pH rises after food is eaten to levels that are not bactericidal against foodborne pathogens unless nitrite is present. So, nitrites appear to have a biological function to help protect us against stomach infections and foodborne illnesses. Dr. Benjamin also noted that cavity-causing bacteria die in high-nitrite environments and suggested that nitrite may play a role in preventing cavities.

from: Junkfoodscience

As a follower of Nourishing Traditions, I have recently been reading up again about the Paleo/Primal Diet, which, like so many diets nowadays like Atkins, G.A.P.S, Low-Carb, Low G.I, etc. promote high-fat and protein/low-carb consumption, something that Nourishing Traditions has known about from the start. I therefore believe that bacon should be eaten for breakfast, even the stuff that has been preserved with nitrates. Of course, sourcing the best pastured, locally produced, free-range bacon and ham was always a priority for me and I am now happy to say that, whereas before animal welfare would be positioned in second place to nitrate-free meat, now I will be taking a much more liberal view towards the nitrates in my bacon in order that I can make animal welfare the top priority.


doing something to cut consumption in our home

March 6, 2010

In a rented house with a very small patch of lawn, there is no chance of us keeping livestock, growing enough vegetables to eat year round or using ‘green’ off-grid alternative energy sources. So, in a bid to start with what we have right now, I have been implementing some measures to cut the ‘consumption’ in our household.

There have been many things I have been mulling over and thinking about again and again whilst doing the housework, the dishes, the washing etc. wondering if there can be a better way. There has to be a way in which less stuff comes in and out of the house, like packaging, electricity, water and heat. People living in the 1930’s for instance, used a fraction of the resources we do today. How can we get back to that level of consumption again? I have been watching the farmer in our village saving every scrap of plastic and every piece of twine – today he was scrubbing about up in the woods finding twigs to burn on his fire – my parents called it ‘the war mentality’; making the most of absolutely everything that comes into your possession, everything.

One thing I have realised is that you do not have to be living on an eco farm in the middle of the countryside to do anything I have done here. Anyone can do it, because ultimately, it is all about attitude rather than money, resources or who you know.

So, here are the things I have already started to change, in no particular order:

ENERGY:

  • We try to go to bed when it gets dark and wake up early to use up all natural light instead of artificial. This admittedly can be difficult during the winter, but that is what winter nights are for – being in bed.
  • Of course, we do use the lights, but we utilize spot and small area lighting which, instead of lighting the whole room, which uses a fraction of the energy with a few spotlights throughout the house turned on when needed. We have 12 downlighters in the ceiling of the kitchen alone, something I detest, enough energy is produced to light the whole village, it seems. These lights never get turned on – instead, I use a light over the hob to work by.
  • I turn off every single transformer and appliance when it is not used. The ipod, the coffee machine, the laptop, the slow cooker, I daily search for things stuck in walls and promptly pull them out.
  • We ditched the TV.
  • I sweep up instead of vacuuming, which is easier with wooden and tile floors.
  • I let my hair dry naturally instead of blow drying it, something I have always done. Why bother to blow dry? It is such a dull occupation at the best of times.
  • We always hang washing out on the line or on a clothes horse hanging on the ceiling over the stair well. We never use the tumble dryer that came with the house.
  • I try to drink less hot drinks during the day and if I do, I have not quite boiling water from the wood burner.
  • We wash the dishes by hand, we hardly ever use the dishwasher.
  • We wash clothes absolutely only when they have to be washed, (something I have not been very good at in the past) spot cleaning small stains and hanging woollens outside to ‘air freshen’. I wear my clothes until they cannot be worn any longer and must be washed (having a good diet means less sweat).
  • We have lived for five years in France without a bath and Sunday night is shower night for the girls. In the summer we swim most days, so no need for showers too often anyway then. I can get away with two showers a week and still feel fine. I grew up with Sunday bath night and my mother still only has a bath on Sunday, a time honored tradition that seems to have stood the test of time.
  • We wash clothes on 30°c, I occasionally do a 90°c wash for all the dirty dishcloths and tea towels. This also is necessary for cloth diapers/nappies.
  • We wear extra layers instead of turning up the heat. We use hot water bottles in bed and the wood-burning stove for heat downstairs.
  • We use rechargeable batteries wherever possible, we have wind-up torches.
  • We try to cut trips in the car to a minimum and I use my van two or three times a week. It helps that we homeschool and live in a beautiful place. We have said no to long haul holidays for about seven years now, preferring to enjoy what we have around us. Every day feels like a holiday of some sort to us.
  • We let the farmer cut the grass with his scythe in summer rather than a lawn mower, he uses the cuttings for hay for his sheep in the winter. This year much of it will be dug over for the vegetable patch.

PRODUCTS:

  • I use cloth dishcloths instead of disposables, cloth instead of kitchen paper and baby wet wipes, though we have not quite got into cloth toilet paper yet. All this gets washed together on 90°c and reused.
  • I have given up buying books. I have started to borrow books from friends and lend them out instead. Same with DVDs. I do not buy new toys for the girls, we have enough from friends and relatives to last for years. I always ask the grand parents for wooden/educational toys that will last and my children will want to keep. My girls have been lucky enough to have been given all their clothes (except underwear) from friends and relatives and we always pass them onto other friends. Christmas is a very small affair.
  • We have given up buying new products for friends and relatives’ birthdays. Instead we bake or make things and make our own gift wrap. Jules and I never go to great lengths to buy each other presents, it is just something we have never done.
  • We are not a family who are gadget mad. We do have an ipod, vacuum cleaner, two laptops, iron, sewing machine, a battered old camera (which I use for all the photographs here) and camcorder, a de-humidifier, a couple of electric heaters, a red fridge and a sundry smattering of other gadgets, but we just have not accumulated much stuff. I see this as a good thing. We have certainly had our share of plastic in our possession on the past, but never having owned a house of our own, well, we have just not had a need to buy lots of things.

RECYCLING:

  • I think that the recycling initiative is on the whole a good thing. But it sure has made people complacent about the stuff they buy and throw away. It gives us an excuse to feel better about waste but as it stands, it still takes a hell of a lot of resources to get the recycled stuff recycled and back into use again. And is it really used again? I have my doubts. Far better to foster an attitude of using less in the first place rather than giving us yet another reason not to care about packaging and waste disposal.
  • I have turned into a bag lady. I now take a load of plastic bags everywhere with me, I give them to to butcher and use them in the market. My favorite line is, ‘No need for another bag, I have one already’.
  • We use our own glass bottles for raw milk and in France, supermarkets are not allowed to supply plastic bags, so we use our own carriers.
  • I boycott products with packaging (polystyrene and plastics) now and try to get everything from the dairy, the butcher and the market in paper bags or use my own stash of bags. Household goods are more difficult to buy without packaging, so I have cut down on using anything more than vinegar and bicarbonate of soda for cleaning and search out products with glass containers (increasingly hard to find) or no containers at all like soap instead of liquid detergent, flakes in cardboard boxes instead of plastic etc. Personal products I have really cut down on, I do not use deodorant or moisturizer for instance (as I said, a good diet) and make things like toothpaste etc.
  • Our vegetable waste goes to the farmer’s sheep. We are going to buy water butts to catch rainwater from the roof this spring. We burn our cardboard in the stove. Logs are bought locally from the village. It is easy to set up a compost heap even without a garden. All the ash from the fire goes on the garden soil.
  • From now on I have made a pledge to work with what I have already. I am going to try not to want to update things just because I think they look unfashionable or out of style. I recently wanted to throw out my old wooden tray, for instance and buy a set of new plastic trays I had seen in IKEA a while back. But what is the point? Even though they were really inexpensive, the old wooden tray works perfectly fine, it is just my attitude towards it that I need to adjust. Even though we think that we are saving money by buying cheap plastics, the actual cost is passed along the production line to the environment. Just because we do not see these hidden costs, does not mean to say that we shouldn’t care about them.
  • We try to source what we need from the community before buying anything new – we ask around to see if anyone has the thing we need going spare – we have been given many, many things this way; a second hand car, computer, tables and chairs, book shelves (which was swapped for a fish tank). We make sure we give away anything we no longer use, just to keep the universal law of ‘what you give out comes back a hundredfold’ alive and well (it really works).
  • I have made a pledge to stop buying new clothes. I am given many second hand clothes from friends, have even started to buy wool for knitting at secondhand shops and have already pulled back an old jumper to knit again in another style. I will be utilizing my sewing machine much more in the future, i like this make do and mend kind of fashion anyway!
  • We now eat seasonally, buying all our meat and fruit and vegetables from as near as possible cutting down on food airmiles. I have stopped drinking coffee and we have cut down on sugar and other goods from far-flung places (even bananas). This means that we mostly eat swiss chard, beetroot and turnips in the winter, but it is from a local farm at least.

People think that all this is taking it to extremes; why go back to living in the Dark Ages again when we should be able to have all the luxuries we can have in this day and age? Because life is actually richer and more interesting without TV, without bright lights in the evening, when we attempt to knit clothes from recycled wool, spend time in the evening doing the dishes together, try to find an alternative to all these gadgets and live closer to the earth. People assume that when we have all the mod-con-convenience and luxury we can afford, life will be easy – yes, we are living in so-called easy times right now, but we have to remember all the things we have sacrificed for that ‘easiness’.

One thing is for sure, my life has become ultimately more thoughtful, creative, passionate and vital, the more ‘easiness’ I have chosen to walk away from.


a breakdown

March 4, 2010

My beloved old mac has given up the ghost. I bought it a year ago from a colleague of my sister’s and it has been pretty dodgy to say the least since then, well now I just cannot fire it into life and it has officially died. I am using my husband’s PC right now and I have no clue where the keys are or anything and my time is really limited seeing that he uses it for work 24/7 it seems at the moment. I have enough time to write a quick something now.

So, I will have to post here less I am afraid for the time being. I hope once a week, but it may not even be that often. Come May I will have sourced another second hand mac or had my old one fixed in London.

It really has come at a bad time and a good time, this breakdown; I have so much to write about, so many thoughts to ruminate on and so much to share, but on the other hand, it gives me a little breather to go away and wander the forest again, just as the snow starts to recede and the flowers start to pop their heads above ground. I have been thinking about doing a bushcraft course again – the one I was enrolled on last year but had to pull out of because of my brother’s illness………we shall see.

For now, I need the time to wander, to meditate, to think, I need this time badly…….I have been having dreams of deer in the snow of the forest….and they are calling……

see you soon I hope x


How to sprout wheat/oats/barley/spelt

March 3, 2010

I have been using sprouted hard winter wheat in my flour recipes ever since I got a grain mill. Sprouting the grain before it is milled makes sure that the phytic acid in the kernel has been broken down and used up. Phytic acid binds with nutrients in the gut and prevents their absorption by the body and in pre-industrial societies the grain would have been left on the sheaf out in the fields to germinate with the natural action of the sun and rain before threshing to remove the grain from the plant.

We can replicate this germination very easily in the kitchen. Place the grain berries in a sieve and rinse thoroughly with warm water. Using a large kilner or jam jar, place the grains inside fill with warm water and leave the grains to soak for a minimum of 6 hours. Drain the water from the grains (I use an upturned sieve which I hold over the top of the jar whilst I tip the water out) and leave them in a warm place to germinate for at least 12 hours. If they have not sprouted in this time, rinse again with warm water and drain and return them to the warm place and wait for another 12 hours. By this time they should have germinated. Wait until the tails are nearly as long as the length of the grain and then rinse one more time. The sprouted grain is ready to use.

Some people blend the wet grains in a processor, but I prefer to use my grain mill, so I spread the berries out on a shallow tray and leave them overnight back in the warm place (or can be dried in an oven set to the lowest setting for 6 hours). Then I run them through the mill and usually ferment the resulting flour with yogurt before I use it in any recipe.

I have been experimenting with sprouting barely (called malting) to make nourishing Lemon and Honey Barley Water for the girls this winter. Barley needs to be watched very carefully for mould when it is germinating and the sprouts need to be longer than the berry before the phytic acid has been completely neutralized. Recipe for the Barley Water coming soon.


sourdough from scratch/making bread – day #5

March 1, 2010

sourdough day 5

Woah, we are being taken over by Yeastly’s Beasties! I came down this morning to my very cold (5°c/ 41°F) kitchen and found the day of the triffids all over the counter. This beast is raring to go. So, I set to work using the starter straight away. Firstly I saved ½ cup and put it in the fridge for next bread making day, (I will refresh it two days before I want to make bread again by bringing it up to room temp and feeding it with 1 cup of water and 1 cup rye flour and 2 cups  of each on the following day). Secondly, I found the recipe I want to use and weighed the flour that I ground by hand yesterday (100% wheat). The recipe book gives percentages of all the ingredients, which I think is the most fantastic idea – this means that if an amount of flour is 100% of the recipe, I can work out exactly how much starter, water and salt then need to be added (why don’t all recipes work this way?). As it is, the quantites were as follows:

Flour – 100% (for instance – 100g)
Starter – 75% (for instance – 75g)
Water – 65% (for instance – 65g)
salt – 2% (for instance ½ tsp)

This is for a ‘heavy’ 100% wholewheat loaf made with 100% rye starter.

the dough is mixed by small hands

I mixed the water and starter and then added it to a bowl containing the flour and salt. After two minutes of forming it into a sticky ball, I left it to rest for 10 minutes. Throughout the morning I went back to give it a good ‘knead’ with a spatula in the bowl, for about 30 seconds each time. The dough got more and more elastic every time I went back to it. I left it for 10 minutes, then half an hour and then an hour between each ‘kneading’ and then finally, after the very last knead I put it into a bowl with a tea towel inside dusted with flour and left it to rise by itself for about 3 hours until it went into the oven. All this time is was by the fire at about 20°c/170°F.

dough after first mix
dough after proving for three hours

I heated the oven to 215°C/420°F and placed a bowl of water on the bottom shelf to give the crust some moisture (it helps it to expand) and when the oven tray was hot enough, I quickly dusted it with flour and flipped the dough ball onto it, slashed a cross in it and popped it back into the oven. There it baked for half an hour after which I turned the oven to 190°c/375°F for another half an hour, then pulled the bread out.

Well, what an amazing loaf it is! The best loaf I have ever baked, regardless of sourdough starter or not. The inside looks like chocolate in the photo, it is as good as chocolate; deep brown and moist and full to the brim with SOURNESS! This is the sourest bread I have ever eaten. I have never eaten sourdough from a restaurant or bakery before (not popular here in France in commercial or artisan bakeries) but I can imagine bread cannot get much sourer than this. A complete success – I feel close to the earth, close to nature, I have done it! I have baked a loaf of bread from nothing more than wheat berries and water, salt and a dash of lemon juice. I am sure I could do it without the lemon juice now, though! Yeasty is here to stay.

We, of course ate the bread with lots of raw butter accompanying a sausage, mash potato and onion gravy supper. Deelish. Don’t you just love this photo? (I think my oven is uneven, I need to borrow an oven thermometer and check the temperature on each side).

the sourough loaf out of the overn
sourdough loaf cut into

You can see the whole Chronicle of Yeastly here.


sourdough starter from scratch – day #4

February 28, 2010

On photo of Yeastly looking all sad and forlorn last night and one photo of Yeastly looking puffed-up and gorgeous this morning! HOORAY. The sourdough starter has finally STARTED.

sourdough day 3 evening
sourdough day 4 morning

I immediately fed him when I found him in this state this morning by taking out 1/4 cup of the starter out, cleaning the jar out and putting the starter back into the jar and adding 1/2 cup flour and 1/2 cup water, NO lemon juice. By the end of the day he was so puffed up again that I took out 1/2 cup of the starter and added 1 cup of flour and 1 cup of water. No need for elastic bands any more. Tomorrow I will make bread (I can’t bring myself to throw away the surplus Yeastly, but I am not sure what to do with it, will try and make pancakes from it tomorrow I think).

sourdough day 4 (on counter)
sourdough day 4

Look at those air bubbles! The smell when I tool off the lid was absolutely gorgeous, yeasty, bready and deeply rich. Well done Yeastly, well done me. More tomorrow.


the sourdough starter from scratch – day #3

February 27, 2010

Ok, folks, guess what? no change!!! No change, no change!!! I have to hold on just a little longer. I knew that this would be agonizing, but all the ‘experts’ say that nothing will happpen until at least tomorrow, but I could be holding on for a long time yet. Even so, I did the daily duty asked of me and added 2T rye flour, 2T water, ½T lemon juice and stirred.

sourdough day 3 in (jar)

Somebody gave me this book to borrow today however, what a wonderful bread book. It has lots of recipes for ancient bread in it, like whey bread and bread that starts off half ale and half wild yeast (barm bread), recipes for German rye breads, Irish soda breads and Swedish crackers, even one with cooked barley and potatoes. I am going to have a fun time experimenting, when the starter finally decides to strut its stuff and START. I will have hand ground wholemeal flour to make my first loaf, but will attempt the white sourdough bread because that looks like the nearest recipe to it. I think rys sourdough is another kettle of fish altogether and I am finding it hard sourcing rye berries to sprout and grind. I have to say though, that the sprouted, handground wheat is the freshest, nuttiest, most aromatic and softest flour I have ever come across, which just makes me even more convinced that ALL shop-bought flour has had time to go rancid by the time it gets into our homes – how many months has it had to sit on a warehouse shelf until making it to the shop, I wonder, especially the flour we buy from huge supermarket chains?

Anyway, I put yeastly by the fire this evening thinking I would give him a little burst of heat and I hope that this will do the trick, waiting to see in the morning….more tomorrow.

sourdough by the fire (day 3)