Are You Sure You Want That Ham Sandwich?

By Zoe Pearse

“Processed meats do cause cancer.” [1]

We’ve all seen the headlines and yet we all still choose ham as a convenient, tasty sandwich filler, probably almost every day as a student as Queen’s. But should we be making that choice? Maybe not.

Recently, scientists have made significant progress regarding nutritional research and are starting to raise some serious red flags around the ultra-processed foods we shovel into our mouths. Ham, salami, bacon – they’re all being categorised as group 1 carcinogens [2], something we all need to be much more aware of.

What does a group 1 carcinogen even mean?

Let’s get the facts straight. The World Health Organisation has classified processed meats like ham as carcinogenic to humans, meaning there is very strong evidence that they cause cancer. For context, other products also classified in this category include tobacco and asbestos, which also have clear evidence that they cause cancer. While this does not mean that these three things are all equally dangerous, and hence cannot be described as equal risk factors [2], it does mean that they all have an established causational relationship with cancer and so should be avoided.

The same applies to all processed meats, not just ham. That means bacon, hot dogs, sausages, pepperoni, and deli meats should all be ringing those same alarm bells. While there is no known safety limit—if there is one at all—for the amount of processed meats such as these should be consumed, the general consensus is the less the better [3]. Analysis of studies showed that for every 50 gram portion of processed meat eaten daily, the risk of colorectal (bowel) cancer increases by about 18% [1]. This is approximately equivalent to about 2 slices of bacon, 2 to 3 slices of ham, one sausage, or about 2 and a half circles of baloney. [4] It’s really not much.

And it’s not just bowel cancer either. Recently released evidence supports the idea that processed meats may also increase the risk of other types of cancer such as stomach and pancreatic cancers, though more research is needed for confirmation. [5]

Why does ham pose this risk?

Using bowel cancer as an example, research suggests that some artificially added and naturally occurring chemicals in processed meats cause them to be carcinogenic. When digested, N-nitroso chemicals are formed. The formation of these chemicals damages cells that line the bowel, leading to bowel cancer. Additives in the meats similarly increase the risk of bowel cancer. Both the nitrate and nitrate preservatives used for preserving processed meats produce these N-nitroso chemicals, further amplifying the risk. [5]

Swapping not sacrificing

Becoming aware of the risks of processed meats is the goal. You do not need to swear off ham forever, and we definitely do not all need to become vegetarians. But maybe this is a good opportunity to consider some alternatives for your sandwich fillings that are just as cheap, just as easy, and maybe even a bit tastier when you know they don’t carry all that cancer risk baggage. You can try alternatives like:

• Turkey or chicken pieces
• Hummus and veggies
• Egg
• Beans/lentils
• Tuna
• Salmon
• Cheese

Cutting down on processed meats is about awareness, not perfection. But with cancer being Northern Ireland’s biggest killer, accounting for the deaths of approximately 14,600 people per year [6], even considering a swap seems like a no-brainer.

References

[1] Gallagher, J. (2015, October 26). Processed meats do cause cancer – WHO. BBC News. Retrieved December 1, 2025, from https://www.bbc.co.uk/news/health-34615621

[2] Cancer: carcinogenicity of the consumption of red meat and processed meat. (2015, October 26). Retrieved November 30, 2025, from https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

[3] Does red meat cause cancer? (2024, August 23). American Institute of Cancer Research. Retrieved November 30, 2025, from https://www.aicr.org/resources/blog/does-red-meat-cause-cancer/#:~:text=How%20much%20red%20meat%20is,such%20as%20salami%20and%20bologna

[4] Five meats by the slice: see how little 50 grams actually is. (2015, October 27). CBC. Retrieved November 30, 2025, from https://www.cbc.ca/news/canada/saskatoon/five-meats-by-the-slice-see-how-little-50-grams-actually-is-1.3289822

[5] Cancer Research UK. (2015, April 25). Does processed and red meat cause cancer? Retrieved November 30, 2025, from https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-processed-and-red-meat-cause-cancer#:~:text=There%20is%20some%20evidence%20that,temperatures%2C%20or%20over%20open%20flames.

[6] Northern Ireland | Cancer Research UK. (n.d.). Cancer Research UK. Retrieved November 30, 2025, from https://www.cancerresearchuk.org/about-us/we-develop-policy/we-work-with-government/cancer-research-uk-in-northern-ireland