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?
Should you avoid red 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 processed meat cancer relative risk? ›
Processed meat consumption was significantly associated with a 6% greater breast cancer risk, an 18% greater colorectal cancer risk, a 21% greater colon cancer risk, a 22% greater rectal cancer risk, and a 12% greater lung cancer risk.
What is a group 1 carcinogen? ›
Group 1: "Carcinogenic to humans" There is enough evidence to conclude that it can cause cancer in humans. IARC definition and list of compounds. Group 2A: "Probably carcinogenic to humans" There is strong evidence that it can cause cancer in humans, but at present it is not conclusive.
What deli meat is not processed? ›
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
Is deli meat a carcinogen? ›
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.
Is canned tuna processed meat? ›
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Are hamburgers processed meat? ›
While many people think of processed meat as chow that has gone through some kind of mechanical process – like when beef is put into a grinder to be turned into hamburger meat – that isn't actually the case. "When fresh, ground beef or chicken is not considered processed meat," explains Dr.
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.
Are eggs linked to cancer? ›
Do Eggs Cause Colorectal Cancers? Even just a few eggs a week may be associated with a 19 percent greater risk of colorectal cancer, but if you hit three or more eggs a week, the increased risk may be as high as 71 percent.
When cooking over high heat, especially an open flame, you are exposed to two main carcinogens: heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Studies show HCAs and PAHs cause changes in DNA that may increase the risk of cancer.
Is prosciutto processed meat? ›
Processed meat is meat that has been preserved by smoking, curing, salting or by adding preservatives, nitrates and nitrites. Processed meat includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.
Is coffee a carcinogen? ›
In fact, drinking coffee is often associated with health benefits. Although coffee contains acrylamide, a potential carcinogen, most recent studies into dietary acrylamide intake have also found no association with cancer risk.
Is bacon a group 1 carcinogen? ›
And in 2015, the International Agency for Research on Cancer (IARC) – a group of experts that review and report on research evidence – classified processed meat as a 'definite' cause of cancer (or Group 1 carcinogen) – the same group that includes smoking and alcohol.
How carcinogenic is red meat? ›
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].
Is processed red meat bad? ›
Red meat – such as beef, lamb and pork – is a good source of protein, vitamins and minerals, and can form part of a balanced diet. But eating a lot of red and processed meat increases your risk of bowel (colorectal) 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.
Are any deli meats healthy? ›
Still, even less-healthy meats can be found behind the deli counter, so it's still important to pay attention to the type of meat you buy. In general, poultry options, including turkey and chicken, are healthier choices than red or processed meats.
