How red and processed meat increase cancer risk
Current research shows that there are certain chemicals in red and processed meats – both added and naturally occurring – that cause these foods to be carcinogenic. For example, when a chemical in red meat called haem is broken down in the gut, N-nitroso chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer. These same chemicals also form when processed meat is digested. In addition, the nitrite and nitrate preservatives used to preserveprocessed meat produce these N-nitroso chemicals and can lead to bowel cancer.
To find out your cancer risk,take the Cancer Risk Quiz.
Cancer Council recommendations
To reduce your risk of cancer, Cancer Council recommends eating no more than 1 serve of lean red meat per day or 2 serves 3-4 times per week. Red meat includes beef, lamb and pork.
Cut out processed meats altogether or keep them to an absolute minimum.Processed meats include bacon, ham, devon, frankfurts, chorizo, cabanossi and kransky.
Cutting down on red and processed meats will reduce your cancer risk.
Find out more aboutred meat, processed meat and cancer prevention.
Vegetarian diets can be healthy and balanced too.However, if you don’t eat meat or other animal foods, it is important to ensure you are getting enough protein, Vitamin B12, iron, zinc, calcium and omega 3 fatty acids.
Examples of serve sizes:
A serve of red meat is equal to 90-100g raw or 65g cooked. Examples of serve sizes:
- ½ cup mince
- 2 small chops
- 2 slices roast meat
Substitutes for 1 serve of red meat include:
- 80g cooked or 100g raw chicken or turkey
- 100g cooked or 115g raw fish fillet or 1 small can of fish
- 2 large eggs
- 1 cup cooked lentils, chick peas, split peas, dried or canned beans
- 30g nuts e.g. peanuts or almonds
- 170g tofu or tempeh
FAQs
Eating processed meat increases your risk of bowel and stomach cancer. Red meat, such as beef, lamb and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer. Did you know if you've had cancer, maintaining a healthy diet can help prevent it from coming back?
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.
What studies say about red meat and cancer? ›
People with the highest level of red meat intake had a 30% increased risk for colorectal cancer; those with the highest level of processed meat intake had a 40% increased risk. These findings do not account for genetic variability that may put some people in the population at higher risk than others.
Does red meat stay in your colon for years? ›
But in a normal, omnivorous diet, the meat will complete its journey through your digestive system in 12 to 48 hours, along with everything else. Subscribe to BBC Focus magazine for fascinating new Q&As every month and follow @sciencefocusQA on Twitter for your daily dose of fun science facts.
What deli meat is not processed? ›
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
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 is the most unhealthy meat in the world? ›
Hot dogs, bacon, sausage, and regular ground beef should be avoided or consumed sparingly due to their high fat, calorie, and sodium content, and potential health risks. By using this ranking system, you can make informed choices about the meats you eat and maintain a healthy diet.
What is the cleanest red meat? ›
Of these, the following are considered the leanest beef cuts:
- Eye of round roast and steak.
- Round tip roast and steak.
- Top round roast and steak.
- Bottom round roast and steak.
- Top sirloin steak.
- Top loin steak.
- Chuck shoulder and arm roasts.
Red meats are high in saturated fats, which can cause elevated levels of LDL (“bad” cholesterol) and put you at risk for cardiovascular disease.
Should you avoid red meat if you have cancer? ›
You can eat meat if you have cancer or have had cancer. It's a good source of protein, iron, vitamin B12 and zinc. There's no evidence to suggest you should avoid meat. However, eating meat is not essential and you should make sure you eat a balanced diet.
Generally recommending reducing total meat consumption, including poultry, processed and unprocessed red meat, and seafood intake, may prevent colorectal polyps.
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.
Does it take 7 years to digest red meat? ›
Meat and fish can take as long as 2 days to fully digest. The proteins and fats they contain are complex molecules that take longer for your body to pull apart. By contrast, fruits and vegetables, which are high in fiber, can move through your system in less than a day.
What are the group 1 carcinogenic foods? ›
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.
What foods stay in your colon the longest? ›
Amount and type of food eaten: Protein-rich foods and fatty foods, such as meat and fish, can take longer to digest than high-fiber foods, such as fruits and vegetables.
Is processed red meat bad? ›
Processed red meats contain chemicals, such as nitrite preservatives, that generate certain compounds in the gut that can cause cancer. Cooking meat at high temperatures, such as grilling or barbecuing, can also create chemicals in the meat that may increase the risk of cancer.
Is cooked red meat carcinogenic? ›
High-temperature cooking of red meat can create carcinogenic heterocyclic amines, which may influence the pathophysiology of breast cancer [4]. Heterocyclic amines and polycyclic aromatic hydrocarbons are major contributors to breast, stomach, pancreatic, and colorectal cancer [3,5,6].
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.
How often should you eat red meat? ›
Dietary goal
If you eat red meat, limit consumption to no more than about three portions per week. Three portions is equivalent to about 350–500g (about 12–18oz) cooked weight. Consume very little, if any, processed meat.
