You’ve probably noticed it: the grocery aisles and your social feeds are packed with high-protein jerky sticks, meat bars, snack packs, and grab‑and‑go protein “bites.” They’re marketed as the perfect solution for busy, health‑conscious people. But new reporting from BuzzFeedFood journalist Elizabeth Dunn is sounding the alarm that America’s new favorite snack—processed protein meats—may be putting your health at risk when they show up in your routine too often.


Packaged protein snack sticks and processed meat snacks displayed on a table
Processed meat snacks are convenient and tasty—but they may carry hidden long‑term health risks when eaten often.

The good news is that most people already get enough protein. So if you’ve been anxious about “not hitting your protein goals,” you can probably relax. The better strategy, according to Dunn and many nutrition experts, is to lean on whole foods and treat processed meats as an occasional indulgence—not a daily habit.


Why America’s New Favorite Snack Is Raising Concerns

In her BuzzFeedFood piece, Elizabeth Dunn highlights a trend that’s easy to recognize: we’re reaching for meat‑based protein snacks in the name of health, fitness, and productivity. The problem isn’t protein itself—it’s how heavily processed many of these products are.

Popular products like:

  • Beef jerky and meat sticks
  • Turkey and chicken snack packs
  • Flavored deli meats and “protein snack kits”
  • Bacon, sausages, and hot dogs marketed as “keto” or “high protein”

are often high in sodium, preservatives, and additives. When these become your default snack instead of an occasional treat, they may contribute to long‑term risks for heart disease, certain cancers, and metabolic issues.

“It’s not that you must avoid processed meats forever,” Dunn notes, “but we should be honest about the trade‑offs. Convenience often comes with ingredients and health risks that don’t show up on the front of the package.”

Are You Really Not Getting Enough Protein?

One of the most reassuring points in Dunn’s reporting is this: most Americans already consume more protein than they need, especially if they eat animal products regularly.

General guidelines from organizations like the National Academies suggest around:

  • 0.8 grams of protein per kilogram of body weight per day for the average adult (about 0.36 g per pound).
  • Higher needs (often 1.2–2.0 g/kg) for athletes, older adults, or those recovering from illness—ideally planned with a healthcare professional or dietitian.

For many people, hitting those numbers doesn’t require specialty snacks at all. A day of ordinary meals—like eggs or yogurt at breakfast, beans or chicken at lunch, and fish or tofu at dinner—often covers it.

Balanced meal with vegetables and protein on a plate
Regular meals with whole‑food protein sources usually provide more than enough protein—no specialty snacks required.

What Makes Processed Meat Snacks Risky?

Dunn’s piece echoes a large body of research: regularly eating processed meats is associated with higher risks of several chronic diseases. These aren’t guarantees, but patterns seen repeatedly in large population studies.

1. Processed meats and cancer risk

The World Health Organization’s International Agency for Research on Cancer (IARC) classifies processed meat as a Group 1 carcinogen, meaning there is sufficient evidence it can increase the risk of colorectal cancer when eaten regularly over time.

  • “Processed” includes meat that’s been cured, smoked, salted, or has added preservatives such as nitrates and nitrites.
  • Risk tends to increase with higher intake and long‑term, frequent consumption.

2. Sodium overload and heart health

Many meat snacks pack hundreds of milligrams of sodium per serving. If you eat them on top of already salty meals, your daily sodium intake can rise quickly, which is associated with higher blood pressure and cardiovascular disease risk in many studies.

3. Additives, preservatives, and ultra‑processing

Frequent intake of ultra‑processed foods in general—not just meat—is linked to weight gain, poor metabolic health, and higher all‑cause mortality in observational research. While we’re still learning exactly why, the combination of additives, low fiber, and high salt and fat likely plays a role.

An epidemiologist quoted in Dunn’s article explains: “It’s the pattern that matters. A jerky stick once in a while isn’t a crisis; building your daily snack routine around processed meats is where we start to see concern.”

Whole-Food Alternatives: Getting a Protein Boost Without the Downsides

Dunn’s bottom line: if you want an extra protein bump, reach for whole foods first. That doesn’t mean perfection—it means building a default routine that supports your health, while still leaving room for treats.

Whole-food protein snacks to try

  • Greek yogurt (plain, with fruit or nuts)
  • Cottage cheese with berries or sliced veggies
  • Hard‑boiled eggs
  • Hummus with carrots, cucumbers, or whole‑grain crackers
  • Roasted chickpeas or edamame
  • Nut and seed mixes (watching portions if you’re tracking calories)
  • Leftover chicken, tofu, or tempeh in small containers
Healthy snack spread including nuts, yogurt, eggs, and vegetables
A simple snack prep with whole‑food proteins can replace many of the “emergency” situations that send you to the jerky aisle.

Quick, realistic snack swaps

  1. If you usually grab jerky at the gas station, try a cheese stick, nuts, or a small yogurt instead if they’re available.
  2. If you pack meat sticks for the office, swap half of them for hummus and veggies, or a hard‑boiled egg and fruit.
  3. If your kids love snack sausages, rotate in options like edamame, string cheese, or peanut butter with apple slices.

“But They’re Just So Easy”: How to Overcome Common Roadblocks

If you’re thinking, “I lean on these snacks because my life is hectic,” you’re not alone. Dunn’s reporting resonates with many people who feel overwhelmed and time‑poor—and processed meat snacks promise a quick fix.

Obstacle 1: Convenience

Processed meat sticks and packs are shelf‑stable and mess‑free. Whole‑food snacks can feel more demanding.

What helps:

  • Prep snacks once or twice a week (wash veggies, portion nuts, boil eggs).
  • Keep a “snack basket” in the fridge with grab‑and‑go options.
  • Use small reusable containers so you can grab, toss in a bag, and go.

Obstacle 2: Protein anxiety

Marketing often suggests that more protein is always better. That can create low‑grade anxiety that you’re “failing” if every snack isn’t protein‑packed.

What helps:

  • Remember: most people already get enough protein from ordinary meals.
  • Think about your day, not each snack. Focus on balanced meals.
  • If you have unique needs (pregnancy, illness, heavy training), get individualized guidance from a registered dietitian or healthcare provider instead of relying on marketing claims.

Obstacle 3: Taste and habit

Smoky, salty, savory flavors are engineered to be crave‑worthy. It’s normal to enjoy them.

What helps:

  • Recreate those flavors in healthier ways (e.g., smoked paprika on roasted chickpeas, or a bit of cheese with whole‑grain crackers).
  • Make gradual changes: start by swapping just one processed meat snack a day or a few times a week.
  • Give your palate time to adjust; cravings often soften as your habits change.

Before and After: A Week of Snacks, Reimagined

To make this concrete, here’s how a typical week might shift when you move away from heavy reliance on processed meat snacks.

Meal prep containers with healthy snacks and meals arranged on a table
A little planning turns a week of last‑minute processed snacks into easy, satisfying whole‑food options.

“Before” snack pattern

  • Daily afternoon jerky stick or meat bar.
  • Breakfast often skipped, with a protein snack bar mid‑morning.
  • Late‑night fridge raid: deli meat slices and cheese.

“After” snack pattern

  • Breakfast: Greek yogurt with fruit and a sprinkle of nuts.
  • Mid‑morning: Apple slices with peanut butter.
  • Afternoon: Hummus with carrots or a hard‑boiled egg.
  • Evening: Small bowl of cottage cheese with berries, or edamame.
  • Processed meat snack: 1–2 times in the week, by choice, not by default.

The change isn’t drastic—but it meaningfully reduces processed meat intake while keeping protein, satisfaction, and convenience in the picture.


What Experts and Research Say About Processed Meat and Health

Dunn’s article aligns with guidance from major health organizations. While specific recommendations can vary, there’s broad agreement on a few key points:

  • Limit processed meats. Many heart and cancer organizations suggest keeping them to a minimum.
  • Focus on overall patterns. Your usual weekly diet matters more than any single snack.
  • Prioritize whole foods and plant‑forward eating where possible.
“We don’t need to scare people,” a registered dietitian quoted by Dunn explains. “We just need to be honest: a pattern high in processed meats isn’t your best bet for long‑term health, especially when whole‑food alternatives are available.”

For readers who like to dive deeper, look for resources from:

  • The World Health Organization (WHO) and IARC on processed meat classifications.
  • National dietary guidelines from reputable health agencies in your country.
  • Registered dietitians who can interpret research in the context of your personal health history.

5 Simple Steps to Snack Smarter Starting This Week

  1. Take inventory.
    For 3–5 days, jot down every processed meat snack you eat. Seeing it on paper can be eye‑opening.
  2. Set a realistic limit.
    Instead of “never again,” try goals like “no more than 2 processed meat snacks per week.”
  3. Prep one snack session.
    Once this week, spend 15–20 minutes prepping whole‑food snacks (wash veggies, portion nuts, boil eggs, or portion yogurt).
  4. Build a backup plan.
    Decide ahead of time what you’ll grab when you’re hungry and tempted by jerky: maybe a yogurt cup, a banana with nuts, or hummus and crackers.
  5. Check in with how you feel.
    After a week or two, notice changes in energy, digestion, and cravings. Let how you feel—not just numbers on a label—guide your next steps.
Person writing a meal plan or checklist at a table with healthy foods
Small, thoughtful changes to your routine can meaningfully reduce your reliance on processed meat snacks.

The Takeaway: You Don’t Need to Fear Protein—Just Be Picky About the Package

Elizabeth Dunn’s reporting taps into something many of us feel: the pressure to optimize every bite. Protein snacks promise control, strength, and health in a single wrapper. But when these snacks are built on processed meats, the fine print of long‑term health risk is easy to overlook.

You don’t need to be perfect or give up every meat stick forever. Instead, focus on:

  • Getting most of your protein from whole foods.
  • Using processed meat snacks occasionally—not automatically.
  • Listening to your body and working with professionals when you need tailored guidance.

The next time you’re in that snack aisle, remember: you’re probably already getting enough protein. Choosing a whole‑food option most of the time is a quiet, powerful vote for your future health.