WHETHER lathered in ketchup in baps, served battered with chips, or as part of a traditional fry up, sausages have long been a staple of the English diet.
But there is a growing body of research suggesting that eating them could increase your risk of dementia.
Eating sausages has been linked to an increased risk of cancer, diabetes and heart disease[/caption]
Last month, Harvard University scientists discovered that even a single sausage could raise your risk by 13 per cent.
It adds to findings from previous studies, which have shown links to all sorts of health nasties, including cancer and diabetes.
Last year, French researchers found that people who ate the most nitrites – preservatives often found in sausages, bacon, ham and salami – were 27 per cent more likely to develop type 2 diabetes.
Experts at the University of Oxford revealed that eating just one sausage a day could increase your risk of coronary heart disease by 18 per cent.
And a study published in the International Journal of Epidemiology found eating just 25g of processed meat daily – about one rasher of bacon or two thirds of a sausage – was enough to raise your risk of bowel cancer by a fifth.
But does all this mean we have to give them up? Or is it safe to eat a couple of bangers every now and then?
Dietician Emma Shafqat, from Dietitian With a Difference, says not all sausages are created equal.
And despite all the health warnings, she says it is fine to enjoy them once a week.
“Sausages can be enjoyed as part of a balanced diet,” she tells Sun Health.
“They are often popular with children and can be a source of protein and iron.
“However, they are high in calories, fat and salt.
“If I was choosing sausages, I would aim for a higher percentage of meat, around 90 per cent pork, as they are typically less processed and contain fewer fillers.
“I’d also recommend consuming them only occasionally, such as once per week.
“Regular consumption, especially of highly processed varieties, may increase your risk of cardiovascular disease due to high levels of saturated fat and salt.
“And when you are cooking them, try grilling or air frying, as these methods reduce added fat while allowing excess fat from the sausage to drip away.”
Here Emma shares her verdict on a range of the healthiest and most unhealthy bangers on British supermarket shelves…
Jolly Hog Proper Porkers
- £4 for 6, tesco.com
- Nutrition per 2 sausages: 312 calories, 23.6g fat, 0.4g sugar, 20.2g protein, 1.4g salt
- Pork: 84 per cent
Emma says: “These sausages are a higher quality option with a good meat content and fewer fillers.
“The use of natural pork casings is a positive, as they are less processed than alternatives like collagen or alginate casings.
“However, they are high in fat, contributing to over 70 per cent of their calories, so moderation is key.
“The salt content is moderate compared to other brands.”
Richmond Thick Pork Sausages
- £1.60 for 6, groceries.asda.com
- Nutrition per 2 sausages: 274 calories, 20g fat, 1.2g sugar, 10g protein, 2g salt
- Pork: 42 per cent
Richmond Thick Pork Sausages are highly processed[/caption]
Emma says: “Highly processed with one of the lowest meat contents on the list, these sausages rely heavily on fillers such as wheat rusk and soya protein to bulk them out.
“They are higher in salt, at 2g per two sausages, which is not good if you are monitoring your salt consumption.
“The recommended daily intake is 6g for adults and kids aged 11 and over, 5g for children aged seven to 10, 3g for ages four to six, and no more than 2g for those aged one to three.
“Despite being lower in calories, the protein content is half that of higher quality sausages making them less nutritious overall.”
Morrisons The Best Pork Sausages
- £3.25 for 6, morrisons.com
- Nutrition per 2 sausages: 358 calories, 28g fat, 22g protein, 1.7g salt
- Pork: 90 per cent
While gluten free and less processed, these are calorie dense[/caption]
Emma says: “With 90 per cent pork, these sausages are high in protein with minimal fillers, making them a better option for those seeking less processed meat.
“However, they are calorie dense and high in saturated fat, so should be reserved for an occasional treat.
“The calcium alginate casing is a vegetable based alternative, which is suitable for gluten-free diets.
“Calcium alginate is also used in gluten-free baking as a binder and for texture.”
What about the rest of your favourite foods and drinks?
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- The healthiest and unhealthiest curries revealed – including one with as much fat as two McDonald’s cheeseburgers
- ‘Unhealthiest’ ciders with the most calories and sugar revealed – is your favourite on the list?
- Squash with the most sugar revealed – and it’s cheap supermarket own-brand varieties that are the healthiest
- The cocktails with the most calories and sugar revealed – is your favourite on the list?
- The 6 healthiest ice creams to buy if you’re on a diet – and the 4 worst
Sainsbury’s Butcher’s Choice British Pork Sausages
- £2.25 for 8, sainsburys.co.uk
- Nutrition per 2 sausages: 244 calories, 15.3g fat, 2.8g sugar, 14.3G protein, 1.48g salt
- Pork: 72 per cent
These from Sainsbury’s are a better, healthier option[/caption]
Emma says: “These Sainsbury’s sausages have a reasonable meat content and are lower in calories and fat compared to other brands, making them a better, healthier option.
“However, the inclusion of collagen casings and stabilisers makes them slightly more processed.”
Waitrose Essential British Pork Sausages
- £1.95 for 8, waitrose.co.uk
- Nutrition per 2 sausages: 302 calories, 22.8g fat, 1.3G sugar, 13.9g protein, 1.27g salt
- Pork: 65 per cent
Emma says: “These have one of the lowest meat contents, making them more reliant on fillers.
“Despite this, they are relatively low in salt, which is a positive.
“They are not the most nutritious choice due to their high fat content and lower protein levels.”
Heck 97 per cent Pork Sausages
- £3.25 for 6, tesco.com
- Nutrition per 2 sausages: 343 calories, 28g fat, 0.1g sugar, 2g salt, 23g protein
- Pork: 97 per cent
Because of the high meat content, these are one of the most protein-rich types[/caption]
Emma says: “These sausages have the highest meat content, making them one of the least processed and most protein-rich options.
“Despite being high in fat, they provide better nutritional value due to their minimal fillers and high-quality ingredients.
“The salt content is on the higher side – the same as the Richmond sausages – so they should be enjoyed occasionally.”
Tesco Pork Sausages
- £1.79 for 8, tesco.com
- Nutrition per 2 sausages: 293 calories, 22.8g fat, 2g sugar, 13.9 protein, 1.28g salt
- Pork: 72 per cent
Tesco Pork Sausages are lower in salt than some varieties[/caption]
Emma says: “These sausages from Tesco have a moderate meat content and rely on fillers like pea flour and potato starch, which makes them more processed.
“They have a lower salt content compared to other brands which is a positive.
“They also contain added preservatives.”
How much is too much?
To stay at around the same weight, the number of calories you consume should be the same as the number your body uses.
How many will depend on your age, weight, height and how much exercise you do. But, on average:
- Men need about 2,500kcal a day
- Women need about 2,000kcal a day
When it comes to salt, the NHS says adults should have no more than 6g of salt a day – about one level teaspoon.
That includes the salt that’s already in our food, as well as what we add during and after cooking.
And as for fat, the government recommends that men eat a maximum of 30g of saturated fat per day, and women stick below 20g.
Source: NHS
Aldi Specially Selected Pork Sausages
- £2.49 for 6, aldi.co.uk
- Nutrition per 2 sausages: 336 calories, 28g fat, 1.4g sugar, 12g protein, 1.42g salt
- Pork: 90 per cent
Aldi’s Pork Sausages are a good choice[/caption]
Emma says: “With a high meat content and minimal fillers, these sausages are 90 per cent pork so they are a good choice.
“However, they are calorie-dense, the second highest in this list, and they have one of the highest fat contents, so portion control is essential.”
M&S Butchers Sausages 75 per cent Pork
- £2.60 for 8, ocado.com
- Nutrition per 2 sausages: 277 calories, 21.3g fat, 0.8g sugar, 1.53g salt
- Pork: 75 per cent
Want a lower calorie option? Try these from M&S[/caption]
Emma says: “At 75 per cent pork, these are a balanced option with a good meat content and fewer additives.
“Their moderate fat and salt content make them a fair choice.
“They are also the third lowest in terms of calories.”
Asda Flavourful Pork Sausages
- £2.25 for 8, groceries.asda.com
- Nutrition per 2 sausages: 246 calories, 19g fat, 0.9g sugar, 12g protein, 1.2g salt
- Pork: 72 per cent
These ones from Asda are relatively low calorie[/caption]
Emma says: “Filled with calcium alginate casings and containing spices like sage and nutmeg, these sausages have a lower fat and salt content then most others, making them a lower calorie option.
“But they only contain 72 per cent pork.”
Emma’s top 3 choices
Heck 97 per cent Pork Sausages
- Highest meat content
- Minimal processing
- High protein
- But high in salt
Aldi Specially Selected Pork Sausages
- High meat content
- Though calorie-dense
Morrisons The Best Pork Sausages
- High meat content
- High protein
- But higher in fat
