Processed Meats and a Higher Risk of Colorectal Cancer

Consumption of red and processed meat raises your chances of developing bowel (colorectal) cancer.

Processed meat was categorized as a carcinogen by the World Health Organization's International Agency for Research on Cancer (IARC). Studies have linked processed meats to an increased risk of colon cancer, as well as heart disease and diabetes.

What is Processed Meat?

Meat that has been preserved through drying, seasoning, smoking, drying, or canning is known as processed meat.

The following products are classified as processed meat:

• Salami, sausages, and hot dogs

• Corned beef, salted and cured meat

• Ham, smoked bacon

• Canned meat

• Beef jerky

Colorectal cancer risk is positively associated with high consumption of red and processed meat.

How does processed meat affect my body?

The simplest to digest are sugary, processed junk foods. Now, “quick” and “easy” isn’t always a good thing. In a handful of hours, your body absorbs processed foods, leaving you to wanting more.

Processed meat

Meat that contains saturated fat can also elevate blood cholesterol levels. The saturated fat level depends on the type of meat you choose and how you cook it.

What do studies say?

According to an academic journal, "people who were consuming red and processed meat four or more times per week had a 20% increased risk of colorectal cancer compared with those who were consuming red and processed meat less than twice a week."

Colorectal Cancer

The colon (large intestine or bowel) and the rectum are the two areas of the body that are affected by colorectal cancer. Colorectal cancer is cancer that occurs in the colon and/or the rectum. This common cancer is preventable with colonoscopy (screening) and eating a healthy diet.

In the United States, colorectal cancer is the third highest cause of cancer-related death.

Centers for Disease Control and Prevention

In the United States, colorectal cancer is the third leading cause of cancer-related deaths in men and in women, and the second most common cause of cancer deaths when men and women are combined.

It's expected to cause about 52,980 deaths during 2021.

American Cancer Society

Short-term side effects

• Nausea

• Stomach cramps

• Dehydration

• Abdominal pain

• Swelling

Long-term side effects

• Inflammation

• Increased blood pressure

• Increased cholesterol

• Weight gain

• Risk of chronic diseases

Check out this video from Kurzgesagt "Is Meat Bad for You? Is Meat Unhealthy?"

Make healthier choices when purchasing meat

When buying meat, choose the leanest option available. The more white seen on meat, the more fat it contains. Back bacon, for instance, has less fat than streaky bacon.

These suggestions will assist you in choosing healthier options:

• Check the nutrition label on pre-packaged meat to determine how much fat it contains

• Choose meat without the skin to cut down on fat (or remove the skin)

• Restrict processed meat items such as sausages, salami, and beef burgers since they are typically high in fat and salt

I still love meat, how much is safe to eat?

In order to achieve iron and zinc demands, dietary guidelines suggest consuming no more than 455 grams cooked (600-700 grams raw weight) lean red meat per week. Nevertheless, keep in mind that processed meat has more fat and calories than unprocessed meat.

The Department of Health and Social Care recommends cutting down to 70g of red or processed meat per day if you already consume more than 90g (cooked weight).

Bottom line

The Wall Street Journal article on school menus discussed providing children access to protein by going meatless on Mondays (#meatfreemondays). Perhaps recipes that use fresh fish and chicken are an efficient start to eating nutritious meals.