How red and processed meat increase cancer risk
Current research shows that there are certain chemicals in red and processed meats – both added and naturally occurring – that cause these foods to be carcinogenic. For example, when a chemical in red meat called haem is broken down in the gut, N-nitroso chemicals are formed and these have been found to damage the cells that line the bowel, which can lead to bowel cancer. These same chemicals also form when processed meat is digested. In addition, the nitrite and nitrate preservatives used to preserve processed meat produce these N-nitroso chemicals and can lead to bowel cancer.
To find out your cancer risk, take the Cancer Risk Quiz.
Cancer Council recommendations
To reduce your risk of cancer, Cancer Council recommends eating no more than 1 serve of lean red meat per day or 2 serves 3-4 times per week. Red meat includes beef, lamb and pork.
Cut out processed meats altogether or keep them to an absolute minimum. Processed meats include bacon, ham, devon, frankfurts, chorizo, cabanossi and kransky.
Cutting down on red and processed meats will reduce your cancer risk.
Find out more about red meat, processed meat and cancer prevention.
Vegetarian diets can be healthy and balanced too. However, if you don’t eat meat or other animal foods, it is important to ensure you are getting enough protein, Vitamin B12, iron, zinc, calcium and omega 3 fatty acids.
Examples of serve sizes:
A serve of red meat is equal to 90-100g raw or 65g cooked. Examples of serve sizes:
- ½ cup mince
- 2 small chops
- 2 slices roast meat
Substitutes for 1 serve of red meat include:
- 80g cooked or 100g raw chicken or turkey
- 100g cooked or 115g raw fish fillet or 1 small can of fish
- 2 large eggs
- 1 cup cooked lentils, chick peas, split peas, dried or canned beans
- 30g nuts e.g. peanuts or almonds
- 170g tofu or tempeh
