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Meat on the Menu?

Red and processed meat have been in the media spotlight recently. How are these foods linked to cancer and what can we do to reduce our risk?

WCRF UK’s Recommendation on red and processed meat

Limit the amount of red meat (beef, pork, lamb and goat) to no more than 500g (cooked weight) a week
Avoid eating processed meats almost always

What the science tells us

There is strong evidence to show that eating no more than 500g of red meat and cutting out processed meat can reduce our risk of bowel cancer (also known as colorectal cancer), the third most common cancer in the UK.

Red meat

Research shows that people who consume more red and processed meat tend to have higher rates of bowel cancer.

The findings strongly suggest that consuming more than about 500g (cooked weight) of red meat a week raises the risk of the disease.

Processed meat

The scientific evidence linking processed meat and bowel cancer shows that the best amount to eat is none at all.

Why do red and processed meat increase cancer risk?

They contain a red-coloured compound called haem, which has been shown to damage the lining of the colon
Red meat can also stimulate production in the gut of cancer-causing substances called N-nitroso compounds, which can damage DNA in cells.
Processed meat may produce higher levels of N-nitroso compounds than fresh red meat. This may be why the evidence linking it to cancer risk is stronger.

Red meat in moderation

For those of us who enjoy red meat, it’s great to know that it can still form part of a balanced diet. We can choose smaller, leaner portions of red meat, and keep some days of the week red-meat free. In meat-based dishes such as casseroles or stews, we can replace some of the meat with lentils or beans.

Fish and lean poultry, such as chicken and turkey, were not found to increase our cancer risk. These are good alternatives in recipes that use red meat.

How much is 500g of red meat?

As a rough guide, raw meat loses about a third of its weight when cooked, which is useful to keep in mind if you are looking at food packaging.

So, 500g of cooked red meat is about 700-750g of raw meat.

Here’s an example of how you could include average portion sizes of red meat in four main meals over the course of a week:

• Spaghetti bolognese with minced beef = 140g red meat
• Pork chop = 75g red meat
• Medium steak = 145g red meat
• Roast beef = 90g red meat
• Total = 450g of cooked red meat

What is processed meat?

In relation to cancer risk, the term ‘processed meat’ refers to meats preserved by smoking, curing or salting, or by the addition of preservatives.

Processed meats include:

• ham
• bacon
• pastrami
• salami
• hot dogs
• some sausages

Hamburgers and minced meats only count as processed meat if they have been preserved with salt or chemical additives – salt added for flavour does not mean the meat is processed.

Meat preserved only by refrigeration, however it is cooked, is not classed as ‘processed meat’.

Although most processed meat is red meat, sausages and ‘bacon’ made from poultry are also best avoided until we know more.

Alternatives to processed meat

Choosing not to eat these foods might seem like a challenge, but research shows that people who don’t eat them are less likely to develop bowel cancer than those who do.

Simply cutting down on the amount of processed meat you eat is also likely to reduce your risk.

Tasty alternatives

Canned fish including sardines, salmon, tuna and mackerel – all great in sandwiches or pasta dishes
Beans or pulses such as kidney beans, chickpeas and lentils – tasty alternatives in dishes such as chilli or bolognese, and they can even be made into delicious burgers
Eggs, cottage cheese and houmous – all make tasty sandwich fillers and are good sources of protein too

Adapted from World Cancer Research Fund