fbpx

Is Red Meat Really That Bad?
Print Friendly, PDF & Email

Does processed meat and red meat cause cancer?

CTV News LogoThe International Agency for Research on Cancer (IARC) recently evaluated the role of processed meat and red meat and cancer risk. This report has created significant confusion and media hype around the safety of processed meat and red meat.

You may be wondering if having Hawaiian pizza on Friday nights with your family, or enjoying a steak dinner or grilled pork tenderloin, is now something you should feel guilty about. Here is the scoop:

Does processed meat increase cancer risk?

RedMeatProcessed meats include foods such as hot dogs, ham, sausages, corned beef, beef jerky and canned meat that has been salted, cured, fermented, smoked or transformed by other processes for flavor or presentation.

Health professionals have suggested for a long time that one of the nutrition factors important for preventing cancer is to be mindful of the amount of processed meat eaten. Processed meats also contain a higher level of sodium than fresh meats.

The recent IARC report suggests that a DAILY intake of 50-grams of processed meat can increase the risk of colorectal cancer by about 18%. If you are wondering what 50-grams of processed meat looks like, it would be consuming one hot dog, a few slices of bacon, or 2-3 slices of ham each day.

Keep in mind an occasional deli meat turkey sandwich or having bacon for brunch is simply not going to be harmful. The message about reducing processed meat should be targeted to those that are eating deli meat sandwiches every day and relying on processed meat for much of their protein intake.

Is red meat safe to eat?

The association between red meat (such as beef, veal, pork or lamb) and cancer is weaker and not as clear as the link between processed meat and cancer. It therefore should be treated differently.

The IARC report found that the results are mixed with some studies suggesting a link between eating high amounts of red meat and colorectal, pancreatic and prostate cancer with other studies not showing a link.

Be careful not to put processed meat and red meat in the same category for health. They are very different. Fresh red meat does not contain the sodium and preservatives that processed meat contains. Fresh red meat also supplies a high level of healthy nutrients such as high quality protein, iron, zinc, vitamin B12 and other B vitamins. For many women (especially those that are prone to iron deficiency), red meat offers one of the single best sources of highly absorbed iron in the food supply.

The message to reduce red meat is not targeted to someone eating a reasonable portion of lean beef or pork a handful of times per week. Those that eat red meat every day and choose heavily marbled cuts of meat regularly (instead of leaner cuts) can benefit from reducing their red meat consumption. The message to eat less red meat is also targeted to those that regularly have portion distortion and are eating monstrous-sized steaks and other red meat portions at supper.

What is the bottom line?

The debate regarding the safety of processed meat and red meat for cancer risk comes down to the frequency, portion size and cooking method.

bbq5 things to consider about the red meat & cancer debate:

1. There are no bad foods, only bad overall diets. No one food contributes to poor health or causes cancer. Your overall diet for weeks, months and years is far more significant for your long-term health than a single food you ate today.

2. Keep the big picture in mind. The reality is there are very few cancers that have a single known cause. Most cancer happens because of a mix of many factors such as hereditary genetic factors we can’t change, along with exposure to environmental cancer causing agents, and our lifestyle. It is estimated that 1/3 of all cancers can be prevented by eating well, being active, and maintaining a healthy body weight. Quitting smoking, keeping physically fit, avoiding excessive alcohol consumption, eating enough fruits and veggies and losing weight (if you are overweight) are all other important factors to reduce your risk of cancer.

3. Like most things in life, variety is the spice of life. While you do not require red meat for health, it should be noted that lean fresh red meat contains a good source of nutrients and is a favorite protein for many people. If you enjoy red meat (like we do in our family), keep it as part of your weekly meal plan. Mix it up by incorporating not only red meat but also other sources of protein such as legumes, nuts, seeds, poultry, fish, seafood and eggs. Be mindful that an ideal portion of red meat on your plate is about the size of the palm of your hand (not the size of your plate :).

4. Avoid charring or burning meat. Barbecuing and grilling meat at high temperatures that burn or char meat can cause the formation of cancer causing compounds such as hyterocyclic amines and polycyclic aromatic hydrocarbons. Cook all meats (as well as poultry and seafood) over moderate heat to prevent burning.

5. Downsize processed meats. Don’t eat a deli meat sandwich for lunch every day. As I always say you can eat anything, just not everything. Be choosey about which processed meats you really love and which you can live without. For me, this means you won’t see me eating hot dogs, and most days I choose leftovers instead of deli meat sandwiches. This also means that bacon wrapped scallops will always be part of my life for special appetizers along with farmers market sausages, ham or prosciutto on pizza with my family.

Print Friendly, PDF & Email

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This