Can You Eat Sausage When Pregnant? Benefits & Safety 2024

Sausage is enjoyed by 75% of Americans, so it is no wonder that there are questions about eating it while pregnant. Like tuna, there are sausage types that are best to eat and others that should be avoided. The sausage types to be avoided are typically risky for listeria or Clostridium botulinum contamination, but the amount of nitrates and nitrites in some sausages can also be a concern.

Sausage is essentially ground meat (pork, beef, poultry) seasoned with salt, spices, and flavorings and often filled with breadcrumbs or other grains as extenders. The ground meat is stuffed into a casing, usually made of intestines or synthetics, and in some instances, the casing is removed after cooking and processing. Vegetarian sausages containing soy, chickpeas, and other vegetables are available for non-meat eaters.

Let’s examine vegetarian and meat-filled sausages’ potential health benefits and safety concerns during pregnancy.

Is Sausage Safe To Eat During Pregnancy?

Both vegetarian and meat-filled sausages have potential safety concerns associated with them. 

Food Poisoning

Vegetarian sausages are entirely meat-free, and one would think that the risk of food poisoning would be less. However, the risk of contamination from Clostridium botulinum from both home-canned and processed vegetables is common in vacuum-packed vegetarian sausages. A total of 32% of sampled vacuum-packed and frozen vegetarian sausages showed high contamination levels from C. botulinum in a 2020 study.

Chill at 3⁰ Celsius (37.4⁰ Fahrenheit) to prevent illness and cook thoroughly. Despite the high prevalence of contamination, no cases of botulism from vegetarian sausages have been recorded in the U.S. as of 2020. A 2024 study found botulism cases from vegan pate’ served in Vietnam, and it may just be a matter of time before we see problems in the U.S.

Meat-based sausages may pose a risk for foodborne pathogens, such as listeria, toxoplasmosis, or E. coli contamination. The best way to avoid foodborne pathogens is to avoid the following choices:

• Deli meats or uncooked prepackaged sausages.
• Fermented sausages (unless reheated to 165 degrees Fahrenheit).
• Dry sausages (unless reheated to 165 degrees Fahrenheit).
• Uncooked hot dogs.

All meat-based sausages should be thoroughly cooked by baking for 15 minutes at 375⁰, microwaving on high for one to two minutes, or pan frying until internal temperature reaches 165⁰ F.

Dry sausage is a term for sausages preserved by air drying. They may or may not be characterized by bacterial fermentation. Examples of dry sausages are pepperoni, chorizo, and salamis.

Nitrates And Nitrites

Nitrates and nitrites have been linked to spontaneous preterm birth. They are food additives of concern not only because of preterm birth but also because they may increase the risk of cancer and cardiovascular disease. In one study, the main contributor of nitrites in the diet of pregnant people was finely minced cooked sausage (43.54%), followed by coarsely minced cooked sausage (28%), while smoked meat and other categories accounted for the remainder.

Maternal/infant sensitivity to these food additives peaks around week 30. Exposure to nitrates increases oxidative stress and depletes the mother’s antioxidant reserves. Week 30 is also when oxidative stress is at its highest, peaking sensitivity.

High In Sodium

One serving of sausage (1 ½ ounces) has 350 mg of sodium. A high sodium serving is classified as 400 mg of sodium per serving. So, sausage is pretty high in sodium, making it a food to enjoy in limited quantities while being mindful of portion control. 

Dietary intake of excessive sodium during pregnancy can lead to preeclampsia and gestational hypertension. Women with intakes of 3.5 grams of sodium per day, the average sodium intake, were 54% more likely to suffer from gestational hypertension.

While the American College of Obstetrics and Gynecology does not advise sodium restriction during pregnancy, studies have shown that those who follow the historical American Heart Association guidelines to limit sodium to 2,300 mg/day have a lower incidence of preeclampsia and gestational hypertension.
Vegetarian sausages are higher in sodium than their meat-containing counterparts. One vegetarian sausage has a whopping 520 mg of sodium

Health Benefits Of Eating Sausage

Sausage has nutritional value that is important for a balanced diet during pregnancy.

Good Source Of Protein

One serving of fresh beef sausage has almost 8 grams of protein per 1 ½ ounces and 143 calories. However, this makes it a calorically dense source of protein compared to 1 ½ ounces of cooked turkey or chicken at about 68 calories and 11 grams of protein. 

Protein is needed for muscle development, fetal growth, hormone production, and other necessary metabolic processes. 

Contains Essential Nutrients

• A 1 ½ ounce serving of sausage contains the following nutrients:
• Calories: 143 kcal
• Fat: 12 grams
• Saturated fat: 4.69 grams
• Monounsaturated fat: 5.42 grams
• Iron: 0.675 mg
• Phosphorous: 60 mg
• Potassium: 111 mg
• Zinc: 1.88 mg
• Niacin: 1.55 mg
• Folate: 1.29 mcg
• Choline: 22.1 mg
• Betaine: 4.47 mg

Betaine is an anti-inflammatory, anti-necrotic antioxidant used therapeutically to treat human illness. A daily dose of 1.5 to 3 grams of betaine is needed for wellness and health. Sausage provides 3% of a pregnant person’s daily needs for this nutrient.

The recommended dietary allowance for choline during pregnancy is 450 mg/day. A serving of sausage meets 5% of this nutrient’s daily need. Choline is vital for memory, mood, nervous system functioning, and brain development.

Sausage also contains a healthy amount of phosphorous, zinc, niacin, folate, and potassium. The recommended amount of phosphorous in pregnancy is only 700 mg/day, so a serving of sausage meets 9% of the daily needs. Phosphorus is needed for proper metabolism, bone health, and brain development.
Monounsaturated fats are also high, making up 34% of the calories in a serving. Monounsaturated fats can reduce low-density lipoproteins (bad cholesterol) in the blood, facilitate weight loss, and reduce your risk for heart disease.

Side Effects Of Sausages During Pregnancy

The side effects of too much sausage intake are related to the potential for foodborne illnesses and the high fat and sodium content associated with its nutritional profile.

One serving of sausage has 76% fat calories, 30% of which are saturated fats. Eating high-fat foods can cause digestive upsets, increase the risk of heart disease, and cause unwanted weight gain. The optimal percentage of fat calories in a food is 30%, and the recommended percentage of saturated fat from processed foods is limited to 10%.

Heartburn is one of the digestive upsets a high-fat meal such as sausage may cause. Fat slows down digestion, putting more pressure on the esophageal sphincter and causing acid reflux. High-fat foods also release esophageal irritants and relax the esophageal sphincter, allowing the increased acid in the stomach to reflux back up. 

Sausage exceeds healthy guidelines for percent total fat calories and is a calorie-dense source of protein. Considering that half of the pregnant population gains excessive amounts of weight, this should be a consideration for those trying to monitor weight gain.

Choosing low-fat sausage options will help reduce those total fat calories while reducing saturation. A vegetarian sausage with 250 calories and 12 grams of fat is only 43% fat calories, has almost 4 grams of fiber, 23 grams of protein, and only 1 gram of saturated fat. It is a healthier option than a meat-based sausage except for the sodium.

Nitrate-free sausage options are also available. Remember that an excessive intake of nitrites or nitrates may cause preterm birth, so limit sausage intake and choose a nitrate-free type. Even vegetarian options may contain natural nitrates.

Safety Precautions

To eat sausage safely, follow the guidelines listed below.

• Cook to an internal temperature of 165⁰ F.
• To reduce bacterial load, freeze meat at 0⁰F for several days before cooking.
• Store sausages properly at 37.4⁰F in the refrigerator or 0⁰F in the freezer.
• Wash hands before preparing or eating.
• Use clean surfaces, countertops, and utensils.
• Clean cutting boards thoroughly between uses.

Following good food safety practices will guarantee that you eat healthily during pregnancy.

Conclusion

Sausages come in various types, some safer and more nutritious than others in pregnancy. If stored and prepared according to food safety guidelines, sausages can be a source of essential nutrients and protein. Because of their high sodium, nitrate, nitrite, saturated fat, and total fat content, sausages should be consumed in limited amounts to avoid excesses of these compounds. Sausages can fit into most individuals’ diets, with vegetarian, nitrate-free, and meat-based selections available.