Red meat has been a staple of many diets worldwide for thousands of years.
Red meat comes from mammals and has a high
concentration of myoglobin.
Myoglobin is a protein found in the
muscle that gets darker and reddish in colour when oxygenated.
It differs from white meats like
chicken and fish, which have lower levels of myoglobin.
Red meat supplies vital nutrients like
protein, iron, and vitamin B12,
which are necessary for body processes
like DNA synthesis, oxygen delivery, and muscle repair.
However, research [1] has found a possible connection between eating
a lot of red and processed meats and an increased risk of getting some cancers,
particularly colon cancer.
In this article, let’s explore the science behind the link between red meat and cancer risk and how to safely eat red meat as part of a balanced diet.
 |
Photo by Sven Brandsma on Unsplash |
Understanding the Link Between Red Meat and Cancer
1. What Does Science Say?
The International Agency for Research
on Cancer (IARC) has categorized [2]
- processed meat as "carcinogenic to humans" (Group 1)
and
- red meat as "probably carcinogenic to humans" (Group
2A).
The distinction indicates a difference
in risk level. It shows that processed meat has a higher risk of cancer than
unprocessed red meat.
2. Why Does Red Meat Pose a Cancer Risk?
The following are some ways that eating
red meat may increase your risk of developing cancer:
Heme Iron:
The type of iron that gives red meat its colour is called heme iron.
According to certain research, heme iron may play a role in the production of
carcinogens called N-nitroso compounds (NOCs) in the gut. NOCs may harm the
colon's lining. It raises the possibility of colorectal cancer [3].
Cooking at High Temperatures:
Polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) can form when red meat is grilled, fried, or broiler-cooked at high temperatures [4].
These
substances are created when muscle meats are cooked at high temperatures.
Studies have shown that they can result in DNA mutations in the body that could
cause cancer [5].
Saturated Fats and Inflammation:
Saturated
fats are abundant in red meat, particularly fatty cuts.
3. How Much Red Meat is Safe?
The World Cancer Research Fund (WCRF)
and the American Institute for Cancer Research (AICR) advise against consuming
more than 12-18 ounces (cooked weight) of red meat per week, or 3–4 servings [7].
It is advised best to avoid consumption of processed meat as it has a higher risk of cancer.
Tips for Safely Including Red Meat in
Your Diet
1. Choose Lean Cuts and Control Portions
Choose lean red meat cuts with less
fat, like round cuts, tenderloin, or sirloin.
Consuming less saturated fat can be
achieved by cutting back on visible fat and limiting portion sizes to 3-4
ounces per serving [8].
You can still reap the nutritional
benefits of red meat without taking unnecessary risks if you eat it in
moderation.
2. Avoid Processed Meats When Possible
Bacon, sausages, ham, and deli meats
are examples of processed meats.
They have been categorized as Group 1
carcinogens because of their preservation and processing methods.
A lot of these meats are treated with
nitrates and nitrites, which, when heated, can create compounds that cause
cancer [9].
Therefore, it is healthier to choose
unprocessed, fresh red meat rather than processed varieties.
3. Cook Meat at Lower Temperatures
Lower-temperature cooking techniques,
such as steaming, baking, or slow cooking, can lessen the production of
dangerous substances like PAHs and HCAs [10].
Grilling or frying red meat at high
temperatures exposes them to more carcinogens. Therefore, red meat should not
be charred or blackened too much.
4. Marinate Meat Before Cooking
According to studies, marinating meat
in substances like olive oil, vinegar, garlic, and lemon juice before cooking
is advisable. This may help to lower the production of PAHs and HCAs [11].
These marinades contain antioxidants.
They may lower the risk of cancer by
scavenging free radicals produced when meat is cooked at high temperatures.
5. Balance Your Plate with Cancer-Fighting Foods
One way to lower the risk of cancer is
to balance red meat with a range of plant-based, high-fiber foods [12].
Foods like fruits, vegetables, whole
grains, and legumes are rich in antioxidants, fibre, and phytochemicals.
They can shield body cells from harm and promote a healthy digestive system [12].
Alternatives to Red Meat for a Cancer-Preventive
Diet
Poultry and Fish
Compared to red meat, poultry (like
chicken or turkey) and fish are better sources of protein and have a lower risk
of cancer [13].
Omega-3 fatty acids (e.g., fatty fish
like salmon and sardines) have anti-inflammatory properties that may help lower
the risk of cancer [14].
Plant-Based Proteins
Plant-based proteins, such as tofu,
chickpeas, lentils, and beans, are high in fibre and nutrient-dense. They have
been linked to a decreased risk of cancer[12].
Plant-based diets contain antioxidants
and phytochemicals that help the body fight off oxidative stress and
inflammation.
Meat Alternatives and Beyond
Legumes, tofu, and tempeh are modern
meat substitutes that are high in protein.
They are free of the carcinogens
associated with processed and red meat.
Additionally, a lot of supermarkets now
stock plant-based meat alternatives that taste and feel like meat but do not
carry the same cancer risk.
 | ||
|
The Benefits of a Balanced Approach
You can enjoy the nutrients of red meat
without raising your risk of developing cancer if you eat it in
moderation.
It can be included as part of a
balanced diet with whole grains, healthy fats and a range of fruits and
vegetables.
Here are some key benefits of this
balanced approach:
Reduces Inflammation:
Antioxidant and omega-3-rich plant-based foods help
reduce inflammation brought on by saturated fats in red meat.
Provides Fiber:
Fiber supports a healthy gut microbiome.
It lowers the risk of colorectal cancer and
facilitates digestion.
Provides Essential Nutrients:
By consuming red meat in moderation along with a
range of other protein sources, you can make sure that your body gets all the
nutrients it needs (iron, B vitamins and essential amino acids)
- Recommended Reading: Can Diet Help Prevent Cancer? A Science-Backed Guide to Anti-Cancer Food & Nutrition
Myths About Red Meat and Cancer
"All Red Meat Is Bad":
Not all red meat poses the same risks. A balanced diet can safely include fresh, lean cuts of red meat in moderation.
"Only Red Meat Causes Cancer":
Although processed and red meats are associated with some types of
cancer, various factors, such as genetics and lifestyle, also affect cancer
risk.
"Getting Rid of Red Meat Ensures Cancer Prevention":
Reducing red meat consumption may reduce the risk of cancer, but eating
a balanced diet is still important.
Other lifestyle choices, like quitting smoking, controlling weight, and
maintaining an active lifestyle, are also crucial.
Key Takeaway
✔Red meat can be
enjoyed safely in the following ways:
- Consume in moderation
- Prepare in a way that minimizes exposure to harmful compounds
✔To reduce cancer risk
while allowing you to benefit from the essential nutrients of red meat, choose;
- lean cuts,
- avoiding processed meats, and
- pairing red meat with plant-based, fibre-rich foods
✔Keep in mind that
maintaining a healthy diet involves balancing nutrient intake and making
informed decisions rather than avoiding particular foods.
✔A balanced diet,
regular exercise, moderate alcohol use, and quitting smoking are all components
of a healthy lifestyle that help prevent cancer.
✔Make informed
decisions and lay the foundation for long-term health and well-being✔
with a well-balanced, nutrient-rich diet.