What You Need to Know About Meat and Cancer

The expert panel of 22 scientists from the World Health Organization (WHO) said in a recent report that “red meat probably contributes to colon, prostate and pancreatic cancer risk”.  In addition, foods have been grouped.  Group 1 carcinogens include foods like bacon and cold cuts, which means there is a strong link between these foods and cancer risk.  The WHO reviewed over 800 studies that spanned 20 years and their findings support longstanding diet advice to watch your intake of processed meat, control portion sizes, and frequently swap seafood, poultry, or plant protein for red meat in meals.

So what counts as “processed meat”? Examples are bacon, sausages, hot dogs, jerky and cold cuts.  They are processed because these foods have been transformed to enhance flavor or increase preservation by salting, curing, fermenting, smoking or other processes.  They may also have chemicals added to them such as nitrates and nitrites.

Now, how much is too much you might be asking?  Well, the WHO report mentioned that it didn’t have enough data to give a specific amount, but they do know that the risk increases with consumption.  They do know from reviewing 10 studies that only eating about 1.75 ounces of processed meat daily was “associated with an added lifetime risk of colorectal cancer of roughly 18%”.  That’s only one hot dog or a few slices of cold cuts or bacon daily.  Additionally, each 3.5 ounce daily serving of red meat increases colorectal cancer risk by 17%.

How great is the risk?  There is no need to panic over this information.  The average American has a lifetime risk of developing colorectal cancer of about 5%, so even an increase of 18% would raise that to about 6%.  That means that occasionally including these foods once or twice a week would be fine, unless there is a family history or colorectal cancer.

How can you reduce your risk?  Start by cutting processed-meat consumption by replacing packaged deli meats with freshly cooked chicken or fish, try spicy vegetarian sausages instead of bacon, chorizo, or salami, replace sausage in chili and sauces with beans, and use herbs and spices like garlic, fennel seed and hot pepper flakes to add flavor.  Also, try lower-temperature cooking methods like roasting or braising instead of pan-frying, grilling, or other high-temperature methods.

 

Reference:  Health & Nutrition Letter, Tufts University, February 2016, VOL.33, NO. 12, How Much Should You Worry About Meat and Cancer? (p.7).