Processed meats are convenient, affordable and woven into our collective diet. For many, a turkey sandwich is a lunchtime fixture, bacon is a prized breakfast treat and cookouts wouldn't be the same without hotdogs on the grill
Unfortunately, when these processed meats are preserved, cancer-causing substances form.
“Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” says Lindsey Wohlford, employee wellness dietitian at MD Anderson Cancer Center.
So how much is too much? Will my daily turkey sandwich give me cancer?
There is no way to completely eliminate your risk of cancer. However, the American Institute of Cancer Research recommends avoiding processed meats. That means eat as little processed meat as possible. They are considered carcinogens and eating them increases your cancer risk.
So what falls into the category of processed meat? You may be surprised. Any meat that has been preserved by smoking, curing or salting is processed. And meats with added chemical preservatives are also processed.
Some processed meats include:
- Ham
- Sausage
- Hot dogs
- Pepperoni
- Beef jerky
- Deli meats, including roast beef and turkey
Why are processed meats a cancer risk?
Evidence has been accumulating over the years that processed meats cause cancer. There are three chemicals in particular that have been linked to colorectal cancer. One of these chemicals occurs naturally in meat. The others develop or are added as part of the process to produce these meats.
- Heme is a pigment found mostly in red meat
- Nitrates and nitrites are added to keep processed meat fresher longer
- Heterocyclic amines and polycyclic amines are produced when meat is cooked at high temperatures
All of these chemicals can damage the cells in the colon and rectum. As damage accumulates over time cancer risk greatly increases.
Tips to avoid processed meat
If processed meat products are part of your diet, you can take steps to reduce or eliminate them.
- Read the label. Check the ingredient list for words like nitrate, nitrite, cured or salted. If you spot these words, it’s a processed meat and should be avoided.
- Be an educated buyer.Even meats labeled “uncured” still can have nitrates and nitrites in them.
- Skip nitrate-free meats.These meats may have less nitrates and nitrites. But, they’re not nitrate-free. When you eat these foods labeled nitrate-free, your stomach actually turns some nitrates into nitrites. And some of these nitrites can then form cancer-causing substances in your body.
- Reduce portion sizes of processed meats and eat less frequently.
- Choose a plant-based diet most often and have some meatless days.
Think outside the box.Eating less processed meat is easier than you think. Here are some healthy swap tips to get you started.
- Add grilled chicken, hard-boiled egg, beans, tofu or flaked tuna to your salad instead of cubed deli meat.
- Order a grilled chicken or fish sandwich instead of a deli sandwich.
- Add vegetables to your omelet instead of bacon, ham or sausage.
Keeping a food log can help you be more mindful of just howmuch processed meat you are eating. Be sure to carry healthy substitutions like hummus and vegetables that can replace that deli sandwich. Once you become of aware of your eating habits and start choosing healthier foods, reducing and even eliminating processed meats from your diet will become easier.
FAQs
These same chemicals also form when processed meat is digested. In addition, the nitrite and nitrate preservatives used to preserve processed meat produce these N-nitroso chemicals and can lead to bowel cancer.
What processed meats should you avoid? ›
Eating too much bacon, sausages, hot dogs, canned meat, or lunch meat—meat that has been processed in some way to preserve or flavor it—is bad for health, according to experts. A number of studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes.
What happens if you eat meat with cancer in it? ›
If, by some chance, a meat product does contain cancerous cells, cooking it will kill them. And even if your steak tartare came from a cancer-afflicted cow, there's no evidence to suggest you'd suffer any ill effects.
What is the best meat for cancer patients? ›
Chicken, turkey and fish tend to be lower in saturated fat and cholesterol than their red meat counterparts. And they're often lower in calories, which can help you maintain a healthy weight and reduce your risks for many types of cancer. Try replacements.
Are hamburgers processed meat? ›
Technically speaking, processed meat is beef or pork that's preserved through salting or curing. The term also includes canned, smoked, or dried meat, or those with added preservatives—like chicken nuggets, hot dogs, hamburger patties, or cold cuts like bologna.
What deli meat is not processed? ›
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
Is bacon processed meat? ›
Processed meats are meats that have been preserved by smoking or salting, curing or adding chemical preservatives. They include deli meats, bacon and hot dogs. Eating processed meats increases your cancer risk. Unfortunately, when these processed meats are preserved, cancer-causing substances form.
Should you stop eating meat if you have cancer? ›
It's fine to not eat meat at all, but you need to make sure you eat plenty of other foods to get enough protein, iron, and other nutrients in your diet. Good substitutes for red or processed meat include fish, chicken, cheese, eggs or vegetarian products such as tofu, tempeh and Quorn.
Is bacon a cancer risk? ›
Processed meats like bacon are considered carcinogenic. In particular, cured meats are high in sodium, nitrates, PAHs, HCAs, and AGEs, all of which may increase your risk of cancer.
What is the number one cancer fighting food? ›
"Cancer-fighting foods"
The list is usually topped with berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts. "If you look at the typical foods that reduce cancer risk, it's pretty much all plant foods that contain phytochemicals," says Wohlford.
5 foods and drinks linked to cancer
- Red meats. Red meat such as beef, pork, venison and lamb has been linked to colorectal cancer, Tatum says. ...
- Processed meats. Another category of meat that comes with a heightened cancer risk is processed meat. ...
- Alcohol. ...
- Ultra-processed food and drinks. ...
- Food and drinks with added sugar.
Different cells fight different types of cancer. For example, one way the immune system fights cancer is by sending out a special form of white blood cells called T cells: The T cells see cancer as “foreign” cells that don't belong in the body. The T cells attack and try to destroy the cancerous cells.
How does eating meat increase your risk of cancer? ›
When haem is broken down in the gut it forms N-nitroso compounds. These can damage the cells lining the bowel, which can lead to cancer. The preservatives nitrates and nitrites used in processed meats are also broken down into N-nitroso compounds. Cancer causing chemicals develop when meat is burnt or charred.
What foods are level 1 carcinogens? ›
The new IARC report places processed meats (hot dogs, bacon, ham, sausage, cold cuts) in Group 1: Carcinogenic to Humans, the same category as cigarettes. Red meat (beef, pork, lamb) is assigned to Group 2A: Probably Carcinogenic to Humans.
Is the Harvard study on red meat debunked? ›
The study reported that longstanding research connecting red meat consumption to heart disease and cancer is not supported by strong scientific evidence.
