Article adapted from www.aicr.org
AICR offers 10 Cancer Prevention Recommendations to help reduce cancer risk. One of the Recommendations is to limit consumption of red and processed meat.
- Eating lots of red and processed meat may increase the risk of colorectal cancer and possibly other cancers.
- Aim to eat no more than 12 to 18 ounces of red meat per week (cooked weight) and eat little, if any, processed meat.
- Chicken, turkey and fish are not classified as red meat and are not linked to an increased risk of cancer.
Red meat:
Red meat includes unprocessed beef, pork and lamb. Examples:
- Beef (steak, roast, ground beef)
- Pork (pork chops, pork roast, ground pork)
- Lamb (chops, ground lamb)
Aim to eat no more than 12 to 18 ounces of unprocessed red meat per week (cooked weight).
Processed meat:
Processed meat is often red meat that has been heavily salted, smoked, cured or prepared with preservatives such as nitrites. Examples:
- Bacon
- Ham
- Hot dogs
- Sausage
- Pepperoni
- Deli meats such as salami and bologna
Avoid processed meat as much as possible. There is no known safe amount!
For processed meat, every 50 grams (about one hot dog or two slices of ham) eaten daily raises the risk of colorectal cancer by 16 percent.
What about fish and poultry? Poultry such as chicken and turkey are not classified as red meat and are not linked to an increased risk of cancer.
Is canned chicken or tuna considered processed meat? No. Canning is a form of processing, but it’s not what defines processed meat (which involves processes like smoking or curing).
How does red meat increase risk for cancer?
- Red meat is high in heme iron, which may promote colorectal tumors.
- Cooking red meat at high temperatures leads to the creation of compounds such as heterocyclic amines, which increase cancer risk.
- Nitrites used in processed meat may increase cancer risk.
- Hormones added to some meats may increase risk of ER+ breast cancer.
Can I get enough protein if I reduce meat intake?
Yes! There is lots of protein in poultry, seafood, dairy and eggs. Plus, you can choose plant-based protein such as tofu, edamame, beans, lentils, nuts and seeds. Grains and vegetables also add small amounts of protein. If you eat a variety of these foods, you will get enough protein daily.
Tips for cutting back on meat:
- Use AICR’s New American Plate to build meals around plants instead of meat.
- Choose to celebrate Meatless Monday with a vegetarian meal once a week.
- Choose chicken, fish, turkey or tofu instead of red meat as your entrée.
- Stuff sandwiches with tuna, salmon or chopped egg instead of deli meat.
- Make charcuterie platters with vegetables, nuts, cheese and fruit instead of deli meats.
