Processed meat and cancer
What are ‘red’ and ‘processed’ meat?
First, let’s clear up some definitions.
‘Red’ meat is (as you might expect), any meat that’s a dark red
colour before it’s cooked –
this obviously means meats like beef and lamb, but also includes pork.
‘Processed’ meat is meat that’s not sold fresh, but instead has been
cured, salted, smoked,
or otherwise preserved in some way (so things
like bacon, sausages, hot dogs,
ham, salami, and pepperoni). But this doesn’t include fresh burgers or mince.
Both of these types of meat are distinct from ‘white’ meats, like
fresh chicken or turkey,
and fish (neither of which appear to increase your risk of cancer).
How does red and processed meat cause cancer?
Researchers are still trying to pin down exactly how red and
processed meat cause cells to become cancerous,
but the main culprits seem to be certain chemicals found in the meat itself.
In red meat, the problems seem to start when a chemical called ham
– part of the red pigment in the blood haemeglobin – is broken down in our gut to from
a family of chemicals called
N- nitroso compounds.
These have been found to damage the cells that line
the bowel,
so other cells in the bowel lining have to replicate more in
order to heal.
And it’s this ‘extra’ replication that can increase the chance of
errors developing in the cells’ DNA – the first step on the road to cancer.
On top of this, processed red meats contain chemicals that generate
N-
nitroso compounds in the gut, such as nitrite preservatives.
Cooking meat at high temperatures, such as grilling or barbecuing,
can also create chemicals in the meat that may increase the risk of
cancer.
These chemicals are generally produced in higher levels in red
and processed meat compared to other meats.
So if you’re someone who has a very meaty diet, and you’re worried about cancer,
you may want to think about cutting down. That doesn’t mean you need to start stocking up on tofu,
unless you want to, it just means trying to eat smaller and fewer portions (by adding in more vegetables,
beans and pulses – remember the eatwell plate?), or choosing chicken or fish instead.
As we said above, there’s no strong evidence linking fresh white meats such as chicken, turkey,
or fish to any types of cancer. So our advice on diet stays the same:
eat plenty of fibre, fruit and vegetables; cut back on red and processed meat,
and salt; and limit your
alcohol intake. It might sound boring but it’s true:
healthy living is all about moderation.
Stop eating processed meat, such as bacon or hot dogs, causes cancer,
Except for smoking: that’s always bad for you.
