Are organic hot dogs considered processed food

The best ways to identify processed foods

Keeping overly processed foods out of your diet is an important way to help stave off chronic inflammation the persistent activation of the immune system and many chronic diseases linked to inflammation. Avoidance becomes challenging, however, when you start thinking about what you should count as a processed food. After all, some processing is actually beneficial to health.

"Done well, some processing can preserve the nutritional value of foods or make them more available such as during the winter, when we don't have local fruits and vegetables. Processing can also make foods safer just think of pasteurized milk, which kills harmful germs. And processes like fermentation can sometimes improve the healthfulness of foods, like yogurt," says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

So when is processing harmful, and which processed foods should you avoid? Here's what you need to know.

What are processed foods?

Processed foods are those that have been changed from their original form in some way. It could be that they've simply been chopped and frozen (like vegetables) or that inedible parts (like the shells from nuts) have been removed from them. That type of change is considered a minimal amount of processing.

At the next level, processed foods have a few added ingredients. Examples of these foods include a three-ingredient cracker (with wheat, oil, and salt), freshly baked bread, or canned vegetables packed in water and salt.

Foods with even more processing are called "ultra-processed" foods. "Ultra-processing usually means that the original foods are not recognizable, and they include additives such as preservatives, oil, sugar, salt, coloring, and flavoring. It's what we mean by junk food," Dr. Willett explains.

Examples of ultra-processed foods include hot dogs and deli meat (see "The dangers of processed meat"), cheese puffs, doughnuts, frozen pizza, white bread, cookies, microwaveable dinners, and soda.

Health risks

When experts warn that processed foods are bad for us, they're usually referring to ultra-processed foods. These foods pose health risks for several reasons.

"Processing often strips foods of their nutritional value such as refining whole grains," Dr. Willett says. "Processing can also create harmful molecules, such as trans fat, or add ingredients like salt and sugar in large amounts that are harmful."

Eating lots of ultra-processed foods is associated with increased risks for chronic inflammation, many chronic diseases (such as heart disease, diabetes, inflammatory bowel disease, obesity, and cancer), and early death.

For example, a 2019 BMJ study of more than 105,000 people followed for five years found that for every 10% increase in the amount of ultra-processed foods participants ate, their risk of heart attack or stroke went up by 12%. And another 2019 BMJ study, this one involving almost 20,000 people followed for 10 years on average, found that participants who ate more than four servings of ultra-processed foods per day had a 62% higher risk of dying during the study (from any cause) compared with those who ate two servings per day.

Finding ultra-processed foods

Generally speaking, it's easy to spot ultra-processed foods they're the ones with long ingredient lists. They're found on store shelves or in freezers, refrigerated sections, delis, or bakeries. Common types of ultra-processed foods include packaged, ready-to-eat entr'es or meals; prepared side dishes; snacks; or sweets of any kind (such as cookies and cakes).

But sometimes ultra-processed foods appear to be healthy when they're not. That is particularly true of ultra-processed versions of fruit-flavored yogurts, refrigerated soups, refrigerated pastas (such as chicken tortellini), granola bars, juices, breakfast cereals, frozen yogurt, low-fat salad dressings, condiments, butter substitutes, low-salt crackers, or nut butters.

How can you tell if something is ultra-processed? It's just a matter of reading the ingredient list on a food's label. If you see numerous ingredients, including chemicals and any words you don't recognize, that food is probably ultra-processed. Put it back and look for something with the shortest list of ingredients possible.

Is it ever okay to cheat?

It may seem hard to avoid ultra-processed foods, especially if you're on the go or if you'd simply like to indulge in a ready-to-eat muffin, a deli sandwich, or a homemade rag with chicken sausage. Is it ever okay to break the rules if you're generally healthy?

"Almost anything is okay if you break the rules just once a month," Dr. Willett says. "But keep an eye on the other ingredients. For example, the rag could be fine if the salt is kept below 200 milligrams [mg] per serving."

Other guidelines to follow: Keep your total daily salt intake below 2,300 mg per day, unless your doctor advises a lower threshold. Limit saturated fat to no more than 10% of your daily calories. And keep added sugars to no more than 24 grams per day for women and 36 grams per day for men.

As much as possible, eat whole, unprocessed foods as part of a plant-based diet (vegetables, legumes, fruits, whole grains, nuts, and seeds).

And remember: "Just because foods are unprocessed, it does not mean that they're healthy," Dr. Willett points out. "A diet based on red meat, milk, and potatoes is unprocessed but far from optimal."

Image: vgajic/Getty Images

10 Healthiest Store-Bought Hot Dogs, Ranked

The next frank is the first to appear from natural and organic meat brand Applegate. Applegate Naturals' Beef Hot Dogs are an excellent option that give you that beefy flavor but still only come out to 100 calories, 8 grams of total fat, 3.5 grams of saturated fat, and 480 milligrams of sodium.

These beef hot dogs are a great choice because they're remarkably low on saturated fats. You aren't going to find many hot dogs at the grocery store that have less, save for chicken and turkey dog variants. Doctors have long recommended cutting down on saturated fat consumption and replacing them with healthier natural and unsaturated fats in order to achieve a more balanced diet.

It's also worth noting that while uncured and all natural, these beef hot dogs are not organic. Despite being made by Applegate, the product falls under the Naturals sub-brand and not Applegate Organics, which is a distinction worth being aware of before you do your shopping.

What are ultra-processed foods and are they bad for our health?

You hear it all the time: the advice to eat less processed food. But what is processed food? For that matter, what is minimally processed food or ultra-processed food? And how does processed food affect our health?

What are processed and ultra-processed foods?

Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still intact. The food is in its natural (or nearly natural) state. These foods may be minimally altered by removal of inedible parts, drying, crushing, roasting, boiling, freezing, or pasteurization, to make them suitable to store and safe to consume. Unprocessed or minimally processed foods would include carrots, apples, raw chicken, melon, and raw, unsalted nuts.

Processing changes a food from its natural state. Processed foods are essentially made by adding salt, oil, sugar, or other substances. Examples include canned fish or canned vegetables, fruits in syrup, and freshly made breads. Most processed foods have two or three ingredients.

Some foods are highly processed or ultra-processed. They most likely have many added ingredients such as sugar, salt, fat, and artificial colors or preservatives. Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain additives like artificial colors and flavors or stabilizers. Examples of these foods are frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks.

According to a study published in The BMJ, ultra-processed foods are the main source (nearly 58%) of calories eaten in the US, and contribute almost 90% of the energy we get from added sugars.

How do processed foods affect our health?

A recent study published in the journal Cell Metabolism compared the effects of an ultra-processed diet to the effects of an unprocessed diet on calorie intake and weight gain. The study involved 20 heathy, overweight adults staying at a medical facility. Each study participant received an ultra-processed diet and an unprocessed diet for 14 days each. During each diet phase, the study subjects were presented with three daily meals and were instructed to consume as much or as little as desired. Up to 60 minutes was allotted to consume each meal, with snacks (either ultra-processed or unprocessed, depending on the study phase) available throughout the day.

The meals were matched across the diets for total calories, fat, carbohydrate, protein, fiber, sugars, and sodium. The big difference was the source of calories: in the ultra-processed diet phase, 83.5% of calories came from ultra-processed food; in the unprocessed diet phase, 83.3% of calories came from unprocessed foods.

The researchers found that study subjects consumed about 500 more calories per day on the ultra-processed diet versus the unprocessed diet. The ultra-processed diet period was marked by an increased intake of carbohydrate and fat, but not protein. Participants gained on average two pounds during the ultra-processed diet phase, and lost two pounds during the unprocessed diet phase. The authors concluded that limiting ultra-processed foods may be an effective strategy for preventing and treating obesity.

The study did have several limitations. For one thing, with only 20 participants, this was a very small study. For another, there was significant variation in individual responses to the two diets. Eleven people gained extreme weight on the ultra-processed diet as much as 13 pounds over 14 days while a few participants saw no weight gain. Its also unclear how generalizable the results are to a wider population, because the study did not include people with chronic diseases such as heart disease or diabetes. In addition, the study was done in a clinical research setting, which could have affected their eating behavior (the study subjects may have been more isolated and bored than in their natural environments).

Another study, this one published in The BMJ, examined representative dietary records of more than 100,000 French adults over a five-year period. They found that those who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease, and cerebrovascular disease. These results remained statistically significant even after the researchers adjusted for the nutritional quality of the diet (considering factors such as the amount saturated fat, sodium, sugar, and dietary fiber in the diets). Although large observational studies do not prove cause and effect, the research does suggest an association between ultra-processed diets and heart disease.

Learn to identify processed foods

Whenever possible, try to avoid or limit ultra-processed foods. Consider the examples in this table to help you quickly determine if a food is minimally processed, processed, or ultra-processed.

Are Vegan Hot Dogs Healthy? Everything You Need to Know

Are vegan hot dogs considered a healthy food option?

No, vegan hot dogs can be considered a healthier food option compared to traditional hot dogs as they do not contain processed meat and are typically made with plant-based ingredients.

Continue reading to find out more and check your knowledge!

Ingredients to be cautious about

• Processed meat
• Saturated fat
• Sodium erythorbate
• Sodium nitrate
• Excessive amounts of sodium
• Potassium lactate
• Sodium nitrite

Possible short-term side effects

• Allergic reaction
• Bloating
• Headache
• Nausea

Possible long-term side effects

• Cancer
• Inflammation
• Weight gain / Obesity
• Increased cholesterol
• Heart disease

Benefits

• Easy to prepare
• Convenient preparation

Healthy alternatives

• Organic hot dogs
• Natural, grass-fed meats
• Uncured hot dogs

Did you know...?

Are vegan hot dogs considered a healthy food option?

YesNo

Do vegan hot dogs have short term side effects?

YesNo

Do vegan hot dogs have long term side effects?

YesNo

Related videos

With all the vegan health and weight loss transformations you see out there, some people assume all vegan food is healthy. But what about fake meats like vegan hot dogs? Are vegan hot dogs actually healthy?

Vegan hot dogs have less saturated fat, more fiber, and more protein than regular hot dogs. Regular hot dogs are processed meat, a carcinogen according to the WHO, while veggie dogs are not. However, vegan hot dogs are still processed and high in sodium, so theyre not completely healthy, either.

Below, Ill dig into the ingredients for three leading brands of vegan hot dogs. Ill compare head-to-head the nutrition facts for vegan hot dogs vs regular hot dogs. Ill address hot dogs and cancer risk and lastly, Ill share a tip for a truly healthy alternative to hot dogs.

What Are Vegan Hot Dogs Made Out Of?

For most vegan hot dogs, the main two ingredients are (1) plant protein and (2) vegetable oil.

For the protein, it might be soy protein, pea protein, vital wheat gluten, or others. For the oil, it might be soybean oil, canola oil, safflower oil, or others. The exact combination varies by brand.

Each brand also has a mix of ingredients added for flavor, color, and texture. These commonly include: Salt, cane sugar, carrageenan, natural smoke flavor, xanthan gum, and paprika oleoresin.

Here are the full ingredients for three leading brands of vegan hot dogs in the United States:

• Lightlife Smart Dog Ingredients: Water, Soy Protein Isolate, Soybean Oil, Evaporated Cane Sugar, Pea Protein Isolate, Tapioca Starch, Salt, Potassium Chloride, Yeast Extract, Carrageenan, Dehydrated Garlic, Natural Flavor, Natural Smoke Flavor, Xanthan Gum, Fermented Rice Flour, Guar Gum, Oleoresin Paprika (Color), Vital Wheat Gluten. (source)

• Tofurky Plant-Based Jumbo Hot Dog Ingredients: Water, vital wheat gluten, pea protein, expeller pressed canola oil, tofu (water, soybeans, magnesium chloride, calcium chloride), contains less than 2% of cane sugar, sea salt, spices, onion powder, annatto (for color), natural flavors, natural smoke flavor, oat fiber, carrageenan, dextrose, konjac, xanthan gum. (source)

• Field Roast Plant-Based Frankfurter Ingredients: Filtered Water, Vital Wheat Gluten, Expeller Pressed Safflower Oil, Yeast Extract (Yeast, Salt, Sugar, Natural Flavor), Organic Expeller Pressed Palm Fruit Oil, Barley Malt Extract, Tomato Paste, Apple Cider Vinegar, Paprika Color, Spices, Sea Salt, Onions, Wheat Flour, Garlic, Natural Smoke Flavor, Celery Seed, Paprika Oleoresin (Color). (source)

Before we move onto the rest of the Nutrition Facts label, lets answer some questions about the ingredients and substances found in vegan hot dogs.

Do Vegan Hot Dogs Have Nitrates?

Regular hot dogs are known for containing nitrates (actually nitrites) that are thought to lead to the formation of carcinogens. Most famously, this includes sodium nitrite. Its a preservative used to keep hot dogs pink in color.

It turns out these nitrite preservatives, when cooked in meat, can form nitrosamines, which are powerful carcinogens, particularly for pregnant women and children. (Hot dogs have been associated with childhood leukemia and pediatric brain tumors.)

So, do vegan hot dogs have any of these potentially dangerous preservatives?

Vegan hot dogs do not contain nitrite preservatives. And even if they did, its not necessarily the case that this would result in the same carcinogenic nitrosamines that commonly form when cooking processed meat like real hot dogs.

So theres nothing to worry about. Indeed, one vegan hot dog brand, Yves, answers this question clearly on their websites FAQ: We do not use any nitrites or any artificial preservatives in our products.

Put simply, vegan hot dogs dont require nitrite preservativesso they dont have this same potential carcinogenic risk factor.

Should I Worry About Carrageenan in Vegan Hot Dogs?

Carrageenan is an ingredient found in many (but not all) vegan hot dogs. Its a thickener and fat substitute made from a type of red moss. And some evidence suggests that it may cause digestive issues and lead to leaky gut.

However, these concerns with carrageenan are mainly based on in vitro studies (in a petri dish). We still lack sufficient evidence to know how carrageenan really works in our bodies.

So, should you be concerned about the carrageenan in vegan hot dogs? Well, theres some cause for concernbut its far from proven that carrageenan is harmful in actual human physiology.

Personally, I would consider carrageenan to be a negative ingredient, due to its potential risk. But I wouldnt consider it on the same level as food compounds that we know to be awful for human health. Its more of a question mark.

Are Vegan Hot Dogs Highly Processed?

Im not sure exactly what qualifies as highly processed, but vegan hot dogs are definitely processed. When we talk about processed food, were really talking about the removal of healthy parts of a food, or the addition of unhealthy parts.

So, how do vegan hot dogs stack up in that regard?

• Quite a lot of salt is added. (More on this below.)
• A small amount of sugar is added.
• Fiber and nutrients are removed by using soy protein or vital wheat gluten rather than whole soybeans or whole wheat.
• Fiber and nutrients are removed by using oils rather than whole food sources of fat.

These are four significant ways that vegan hot dogs qualify as processed or even potentially heavily processed food. That said, they are not the most processed junk food out there.

Vegan hot dogs are actually quite low in sugar, and certain brands (like Lightlifes Smart Dogs) are impressively low in calories (50 calories per link). So its not like vegan hot dogs are among the most processed foods or anything.

Are Vegan Hot Dogs Healthier Than Regular Hot Dogs?

Of course, its not as simple as saying vegan hot dogs are good for you or vegan hot dogs are bad for you. All foods exist on a spectrum, and they can be healthy or unhealthy by a number of factors. So we need a better question than just Are vegan hot dogs healthy?

We need to look at how vegan hot dogs compare to regular hot dogs specifically.

Well be looking at a few different factors, but lets start by looking at the nutrition facts for three vegan hot dogs (the same ones listed above), compared with three real hot dogs.

Here are the full names of the products Im comparing and where I grabbed the nutrition facts from:

• Real Hot Dog 1: Ball Park Beef Franks (source)
• Real Hot Dog 2: Oscar Mayer Classic Wieners (source)
• Real Hot Dog 3: Vienna Beef Franks (source)
• Vegan Hot Dog 1: Lightlife Smart Dogs (source)
• Vegan Hot Dog 2: Tofurky Jumbo Hot Dogs (source)
• Vegan Hot Dog 3: Field Roast Plant-Based Frankfurters (source)

Lets take a look at how they compare. The vegan dogs are on the right:

Here are some of the interesting things I noticed from this table:

• Vegan hot dogs are lower in saturated fat. Two of the three veggie dogs even have 0g of saturated fat! This is a big win for vegan hot dogs. Most health orgs agree that saturated fat raises LDL (bad) cholesterol and increases heart disease risk. So less saturated fat is good!

• Vegan hot dogs contain fiberregular hot dogs dont. All three veggie dogs contain at least some fiberbut none of the real hot dogs do. Fiber has a ton of health benefits, and 95% of Americans dont eat enough. So another win for vegan hot dogs.

• Vegan hot dogs contain more protein. Isnt this one crazy? Everyone thinks meat is such a great source of protein. But when it comes to hot dogs, they are mostly fat, not protein. Tofurky veggie dogs contain 4x the protein of Oscar Mayer Weiners.

• Both are high in sodium. Vegan hot dogs are not noticeably better or worse overall when it comes to sodium. This is a shame, as high-sodium diets lead to higher blood pressure, which can be a risk factor for heart disease.

• From the numbers, Lightlifes Smart Dog looks healthiest. This little veggie dog is the lowest in calories, saturated fat, sodium, and sugars.

• From the numbers, Ball Park Franks look the least healthy. This hot dog has the most saturated fat by far and among the highest sodium levels. It also actually contains a gram of trans fat. Trans fat is the most dangerous kind of fatthe only safe intake is zero.

Based on this comparison, vegan hot dogs clearly win. However, that doesnt address everything. Theres something else, which isnt visible in the ingredients list or nutrition label

Hot Dogs and Cancer

Remarkably, in 2015 the World Health Organization explicitly stated that regular hot dogs are carcinogenic. Hot dogs and other processed meats (like bacon) were categorized as Group 1 carcinogens.

Group 1 is the group of carcinogens for which there is the strongest evidence for cancer risk. This is the same category that includes asbestos and smoking. (source)

This is pretty shocking for a lot of people to hear. Many parents dont realize theyre feeding their children known carcinogens when they make hot dogs.

However, its worth noting: Being classified as a Group 1 carcinogen doesnt say anything about the potency of the cancer-causing effect. It just says we have a high level of certainty about the cancer-causing effect.

This makes sense when you realize that solar radiation is also a Group 1 carcinogen. Yeah sunshine is a Group 1 carcinogen, too.

Arguably, then, the title Group 1 carcinogen shouldnt necessarily scare us off. We should look at the actually data for how large the increased risk of cancer is. So lets do that.

Eating one hot dog per day is believed to increase your risk of colon cancer by 18%. Since the average chance of getting colon cancer in your life is about 5%, this means eating one hot dog per day raises your lifetime risk to about 6%. (source)

But thats not all. One study showed that eating only 20 grams of processed meat (less than half of a hot dog) per day raised breast cancer risk in women by 21%.

Some people may find these risks unacceptable. Others may find them no big deal. But the fact is that regular hot dogs do raise your risk of cancer.

So what about vegan hot dogs? Do they increase cancer risk, too?

Are Vegan Hot Dogs Carcinogenic?

Vegan hot dogs are not known to be carcinogenic. Vegan hot dogs are not processed meat, so unlike regular hot dogs, they are not included in the WHOs Group 1 carcinogens. Vegan hot dogs also lack the nitrite preservatives in regular hot dogs that are believed to cause childhood cancers.

This doesnt mean vegan hot dogs are perfectly healthy. As I covered above, vegan hot dogs are usually made from processed ingredients, so theyre mostly empty calories. Their high salt content and low fiber may contribute to weight gain or high blood pressure in the long run.

But unlike regular hot dogs, vegan hot dogs are not known to cause cancer.

A Healthy Alternative to Vegan Hot Dogs

Many people are fine with eating an unhealthy meal once in a while. Even healthy vegans may choose to have occasional cheat meals full of processed foods like vegan hot dogs. But what if youre looking for a truly healthy option?

What can you eat in place of hot dogs that is actually healthy? Well, I have a pretty cool recommendation: Carrot dogs.

Its just what the name sounds likecarrots that are seasoned and grilled like hot dogs, eaten in a bun. Its kind of funny, but its actually surprisingly good.

Ill be honest that I havent vetted all the different recipes out there or perfected my own yet. Here is one that looks like it has promise. But honestly, the first time I had a carrot dog, it was an extremely simple version of it.

Basically, one of my friends just grilled plain carrots on a real grill, and she got them all charred like real hot dogs. Honestly, just the shape and the grilled/charred taste was enough to make the carrot seem like a hot dog.

Combine the grilling/charring effect with a proper marinade, and you can truly make some incredible carrot dogs. Carrots are way healthier than any of the common vegan hot dogs (or real hot dogs) on the market today. Dig in!

Two More Recommendations for Your Plant-Based Journey

1. This is the best free video training Ive found on plant-based nutrition. Youll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimers, and obesityall with plant-based food. Watch the free Food for Health Masterclass here.

2. This is thebest vegan multivitamin Ive foundin my 14 years of being vegan.It has vitamin B12, vitamin D, omega-3and nothing else. Translation: It only has the nutrients vegans areactually low in. Read myfull review of Future Kinds multivitamin here(with 10% discount).

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999387/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10352781/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7565823/

Tyler McFarland

Im Tyler McFarland, the editor and main author here. When I first went vegan 13 years ago, convenience products like veggie burgers and soy milk were a lot harder to find. Now theyre everywhere!