Smoked salmon is a popular food, known for its distinctive flavor and texture. However, there has been some debate around whether compounds formed during the smoking process may increase cancer risk. In this article, we’ll review the evidence on smoked salmon and cancer.
What is Smoked Salmon?
Smoked salmon, also called lox, refers to salmon that has been cured and cold-smoked. Here is a quick overview:
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Curing: The raw salmon is cured by being soaked in a saltwater brine, which helps preserve the fish.
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Cold smoking: After brining, the salmon is smoked at low temperatures (below 90°F/30°C) using smoldering wood chips or sawdust. This process further preserves the fish and gives it its characteristic smoky flavor.
Does Smoked Salmon Contain Carcinogens?
There has been some concern that carcinogenic compounds may be formed when fish is smoked or otherwise preserved However, the evidence on smoked salmon specifically is limited and inconsistent
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A 2011 study did not detect significant levels of polycyclic aromatic hydrocarbons (PAHs), which are potential carcinogens, in most smoked salmon samples [1].
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However higher levels of PAHs were found in hot smoked salmon, where temperatures exceed 90°F. PAH formation is more likely at higher heat.
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Another study found very low or undetectable levels of PAHs in most cold-smoked salmon samples [2].
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Salt-curing and smoking may form other potentially carcinogenic compounds like nitrosamines, but more research is needed on their presence in smoked salmon [3].
So while smoked salmon is processed, studies have not consistently found high levels of known carcinogens. Processing methods may make a difference, with hot smoking being more concerning than cold smoking. But overall, the evidence specifically linking smoked salmon to cancer risk is weak at this time.
Is Smoked Fish Linked to Cancer?
There is slightly more evidence on smoked and salt-cured fish in general, though findings are still mixed:
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The World Cancer Research Fund finds “probable” links between eating salted fish and stomach cancer risk [3].
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Salted and fermented fish is linked to increased nasopharyngeal cancer risk in China [4].
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The American Institute for Cancer Research recommends limiting smoked fish intake due to potential cancer risk [5].
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However, specific research on cold-smoked salmon is lacking, and processing methods likely impact compound formation.
So while there are some potential cancer concerns with smoked and salted fish, there is no conclusive human evidence that smoked salmon specifically increases cancer risk. More research is still needed.
Smoked Salmon vs. Processed Meat
Processed meats like bacon and deli meats are considered carcinogenic, while the cancer risk of smoked salmon is less clear [6]. There are some key differences between smoked salmon and processed meats:
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Meat type: Red meats are more strongly linked to cancer than fish.
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Compounds formed: Smoked fish may form fewer carcinogenic compounds than meats.
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Amounts consumed: People tend to eat much lower quantities of smoked salmon compared to processed meats.
So smoked salmon consumption patterns, processing methods, and the type of food smoked likely differentiate it from processed red meats.
Other Potential Health Risks
While carcinogenic risks are uncertain, here are some other potential downsides of eating smoked salmon:
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Sodium content: Smoked salmon is very high in sodium, with over 500mg per 3oz serving. High sodium intake is linked to high blood pressure and heart disease risk [7].
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Listeria risk: Smoked salmon can contain Listeria bacteria, which can cause food poisoning. Pregnant women and those with weakened immune systems should avoid eating cold smoked salmon unless it is cooked [8].
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Allergies: Some people may be allergic to salmon or smoke components. Discontinue eating if signs of an allergic reaction develop.
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Contaminants: Smoked salmon, like many fish, can contain low levels of environmental pollutants like PCBs and dioxins. Risks can be reduced by eating a variety of seafood.
While smoked salmon has nutritional benefits like protein, omega-3s, and vitamin D, these potential risks are worth considering as well.
Is Smoked Salmon Part of a Healthy Diet?
Current research does not conclusively link smoked salmon to cancer, but there are some hypothetical risks. Based on the available evidence, here are some tips for healthy smoked salmon consumption:
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Eat smoked salmon in moderation as part of a varied diet. Avoid excessive intake.
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When possible, choose wild-caught salmon. It likely has fewer contaminants than farmed.
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Look for low-sodium smoked salmon options to help limit sodium intake.
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Properly store smoked salmon in the fridge at ≤40°F. Observe “use-by” dates.
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Avoid regularly eating smoked salmon if pregnant or immunocompromised due to Listeria risk.
Smoked salmon can be part of a healthy diet for most people when consumed responsibly. But those with high blood pressure or in vulnerable groups may want to exercise more caution. As with many foods, moderation is key.
The carcinogenic risk of smoked salmon specifically remains unclear. While there are some hypothetical concerns, most of the current research has not found strong evidence that smoked salmon intake increases cancer risk. However, more studies on compounds formed during smoking and curing processes are still needed to better understand the long-term health impacts.
References:
[1] Journal of Chemistry, 2018
[2] World Cancer Research Fund
[3] Dr. Weil, 2019
[4] Livestrong, 2019
[5] American Institute for Cancer Research
[6] World Health Organization
[7] FDA
[8] Mayo Clinic
Cons of Smoked Salmon
Smoked salmon is high in sodium. A 100-gram serving has 672 milligrams of sodium. The same amount of fresh salmon has only 75 milligrams.
Eating too much sodium can significantly raise your risk of stroke and heart disease. According to the World Health Organization, you should try to limit your sodium intake to 2,000 milligrams per day. The American Heart Association suggests an even more modest limit of 1,500 milligrams per day.
Itâs especially important not to eat too much smoked salmon if you have a cardiovascular condition.
It may raise your risk of cancer. Too much smoked meat can put you at higher risk of certain cancers, such as colorectal cancer.
It may have harmful bacteria. If you have a weak immune system or a sensitive stomach, you might want to avoid eating too much smoked salmon. Cold-smoked salmon in particular may have the bacterium Listeria monocytogenes, which can lead to listeriosis.
To avoid listeriosis, you can try hot-smoked salmon. Unlike cold-smoked salmon, which is smoked at 50 F to 90 F (10 C to 32 C) for about a day, hot-smoked salmon is processed at at least 145 F (63 C) for more than 30 minutes. This isnt hot enough to cook the salmon, but it is hot enough to kill bacteria, making it safer to eat.
Pros of Smoked Salmon
Smoked salmonâs health benefits include:
- Lower risk of cardiovascular disease
- Better brain health
- Lower risk of cognitive decline
- Less anxiety
- Help keep a healthy weight
- Fight inflammation
Smoked salmon stands out in particular as a great source of omega-3 fatty acids, which can ease inflammation, preserve brain function and structure, and lower triglycerides.
Omega-3 fatty acids can also help prevent heart disease by balancing out omega-6 fatty acids in your blood.
Both omega-6 and omega-3 fatty acids are important to health, but having too many omega-6 fatty acids can raise your odds of inflammatory disease and inflammation. By eating smoked salmon, you can keep a healthier ratio of fatty acids.
Smoked salmon also has:
- Vitamin B12. This helps boost nerve function, DNA production, and the production of red blood cells.
- Vitamins A and E. These are antioxidants that can override free radicals, which can lead to disease and tissue damage.
- Astaxanthin. This is an antioxidant that lowers the risk of heart disease through the increase of HDL (âgoodâ cholesterol) and the decrease of LDL (âbadâ cholesterol).
Not only is smoked salmon low in calories, it is high in protein, which means it can help you feel full for longer. It may also boost your metabolism, making it easier to shed extra pounds.
One study showed that children with nonalcoholic fatty liver disease had bigger losses in belly and liver fat after they got more omega-3 fatty acids.
Smoked salmon can lower inflammation, the cause of many chronic conditions such as cancer, ulcerative colitis, diabetes, and heart disease.Â
A study on women ages 35 to 70 showed that they were able to reduce inflammatory markers in their bodies by eating 80 grams of salmon and other fatty fish every day.
Are there nutritional differences between fresh and smoked salmon?
FAQ
FAQ
Are there carcinogens in smoked salmon?
It’s especially important not to eat too much smoked salmon if you have a cardiovascular condition. It may raise your risk of cancer. Too much smoked meat can put you at higher risk of certain cancers, such as colorectal cancer.
What is the danger of smoked salmon?
Cold-smoked salmon, which is not fully cooked, carries the potential for foodborne illness, specifically from listeriosis. Because of that, the FDA advises that pregnant women, young children, older adults and those who are immunocompromised not consume it.
Why is smoked salmon a high risk food?
Most smoked salmon is cold smoked, meaning it’s smoked at a temperature that’s not hot enough to cook the fish, nor hot enough to kill potentially harmful bacteria too. One concern is Listeria monocytogenes, a bacteria that can cause a rare but serious food poisoning.
Why should people over 65 not eat smoked salmon?
The elderly and pregnant women should avoid smoked fish because of a rare chance of listeria poisoning, experts have warned. Ready-to-eat smoked fish, such as smoked salmon, may harbor bacteria that cause listeriosis.
Is smoked salmon a cancer risk?
As with meat products, salmon and other types of fish are often smoked or cured to enhance flavor and preservation. Lox, for instance, is salt-cured, or brined. Cold-smoked salmon is also brined but then smoked at a very low temperature. It is unclear why processing may pose a cancer risk, though salting could be one factor.
Is smoked salmon bad for You?
Part of why we know so little about any health risks stemming from eating smoked and cured fish in the U.S. is because we don’t consume nearly as much of it as we do of bacon, sausage and deli meats. As for omega-3 fatty acids, research indicates that levels in smoked salmon are comparable to those in fresh salmon.
Can smoked fish cause cancer?
Cancer researchers haven’t yet determined if smoked fish poses health risks similar to processed meat, although the American Institute for Cancer Research has concluded that it poses at least some risk. Possibly, the smoking, salting or brining involved causes chemical changes in the fish, creating carcinogenic compounds.
Are smoked fish and meat products toxic?
Smoked fish and meat products may be contaminated by various toxic compounds including carcinogenic compounds. Most of the chemical hazards reported in this review are processing contaminants.
Is smoked salmon a ‘processed meat’?
The article reported that the American Institute for Cancer Research, a respected nonprofit organization, considers smoked fish (including lox) to be in the same category as “processed meat.” The Times answers its own question with “it might.” The Times is wrong. If anything, smoked salmon is good for you. Let me explain.
Does cold smoked salmon have a carcinogenic polycyclic aromatic hydrocarbon (PAH)?
An October 2018 study in the Journal of Chemistry found that very few cold-smoked salmon samples had detectable levels of potentially carcinogenic polycyclic aromatic hydrocarbons (PAHs).