There is a complex relationship between meat consumption and cancer risk. Some studies have found a link between red meat and cancer in African American men, whereas others have found that very well-done meat increases cancer risk by around 40 percent.
As such, there is a growing interest in switching to plant-based diets as a preventive measure. Observational studies indicate that plant-based diets are linked to reduced risk of colorectal and breast cancers.
In this article, we will aim to answer, “Can avoiding meat, especially processed and red meats, really lower cancer risk”?
Research indicates that high consumption of processed meat is associated with an increased risk of colorectal cancer, while red meat intake is classified as a probable carcinogen.
Numerous studies have demonstrated a positive association between the consumption of red and processed meats and the risk of colorectal cancer (CRC). For instance, one meta-analysis of prospective studies found that a high intake of red and processed meats was associated with a significant increase in CRC. Another study confirmed these findings, showing positive associations between red and processed meats and the overall risk of CRC.
The World Cancer Research Fund and the International Agency for Research on Cancer (IARC) have also classified processed meat as carcinogenic and red meat as probably carcinogenic to humans. Furthermore, the World Health Organization has classified processed meat as a Group 1 carcinogen to humans and red meat as a Group 2a probable carcinogen to humans.
When processing meat, nitrates and nitrites can form through direct addition from manufacturers, conversion from sodium or potassium nitrite, vegetable extracts, and the curing process.
These contribute to cancer formation primarily through the formation of N-nitroso compounds (NOCs), which are known carcinogens created during the curing and smoking process. When you eat processed meats, the breakdown of nitrates and nitrites can form NOCs in the gastrointestinal tract, which have been shown to induce tumors in animal studies. The evidence has linked nitrates and nitrites from processed meats to colorectal, pancreatic, bladder, thyroid, and prostate cancers.
It’s not just the eating of processed meats that can increase cancer risk: grilling and smoking meats can create harmful carcinogenic chemicals.
Factors such as the type of meat, fat content, and cooking temperature can also influence the formation of carcinogens. Higher fat content and higher cooking temperatures generally lead to increased levels of HAAs and PAHs.
There are several studies showing evidence linking consumption of processed meat and cancer risk.
An analysis of data from ten studies estimated that every 50-gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18 percent. Furthermore, processed meat consumption was significantly associated with:
Another study found that the risk of developing bowel cancer goes up 1.18 times for every 50 grams of processed meat eaten per day.
The WHO classifies processed meat as a Group 1 carcinogen and red meat as a Group 2a probable carcinogen. They recommend limiting the consumption of these foods to reduce cancer risk. The WCRF advises eating no more than 350-500g of red meat per week and consuming little to no processed meat.
The American Institute for Cancer Research echoes WCRF guidelines, suggesting limiting red meat to 340-510g per week and avoiding processed meat. The American Cancer Society recommends choosing fish, poultry, or beans instead of red meat and limiting processed and red meat.
These organizations emphasize that reducing red and processed meat consumption, particularly processed meat, can help lower cancer risk.
A large-scale analysis from the UK Biobank study found that compared to regular meat-eaters:
Specific findings:
Red and processed meat are associated with an increased risk of cancer. But what about white meat? Studies indicate that moderate consumption of white meat does not significantly increase cancer risk, is negatively associated with gastric cancer (meaning it reduces the risk), and may be a part of a healthy diet.
While reducing meat consumption can lower cancer risk, a balanced diet is key to overall health. The emphasis should be on increasing plant-based foods rather than solely eliminating meat. A well-planned diet can include moderate amounts of lean, unprocessed meats while providing cancer-protective benefits.
Focus on:
Beyond meat consumption, several other lifestyle factors significantly contribute to cancer risk:
Smoking: The leading preventable cause of cancer, responsible for about 30 percent of all cancer deaths in the US. It’s linked to lung, throat, mouth, bladder, kidney, liver, stomach, and colorectal cancers.
Alcohol: Regular consumption increases the risk of mouth, throat, esophagus, liver, breast, and colorectal cancers. This risk increases with the amount consumed.
Physical inactivity: A sedentary lifestyle is associated with higher risks of colon, lung, breast, and endometrial cancers. Regular physical activity can help reduce cancer risk.
Obesity: Excess body weight is linked to several cancers, including esophageal, pancreatic, colorectal, breast (post-menopausal), and kidney cancers.
Sun exposure: Excessive UV radiation exposure increases cancer risk.
These factors often interact, potentially multiplying cancer risk when combined.
Pros of reducing meat intake:
Cons of reducing meat intake:
You can maintain nutritional balance by incorporating diverse plant-based proteins, including legumes, nuts and seeds, whole grains, soy products, and plant-based meat alternatives.
There are a number of ways that you can reduce meat intake:
Processed and red meats are linked to an increased risk of colorectal and other cancers. Avoiding these meats can reduce cancer risk, but it’s crucial to maintain a balanced diet that includes a variety of nutrients. Emphasizing plant-based foods, lean proteins, and healthy cooking methods while minimizing processed and red meats offers a practical approach to lowering cancer risk and supporting overall health. Transitioning to a more plant-forward diet can be both beneficial and sustainable.
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