Did you know that the meat you’re eating could be linked to cancer? According to the University of Minnesota’s research, 3 chemicals found in processed and red meats cause cancer. These chemicals include haem, a red pigment found mostly in red meat, nitrates and nitrites, which are used to keep processed meat fresher for longer, and heterocyclic amines (HCAs) and polycyclic amines (PCAs), which are produced when meat is cooked at high temperatures. The more of these 9 meats you eat, the greater your risk for cancer.
1. Hot Dogs
According to the WCRF/AICR’s report, regular consumption of hot dogs and other processed meats increases the risk of colorectal cancer. Specifically, the report concluded that, if a person eats 3.5 ounces (the size of one jumbo hot dog) of processed meat every day, their risk of colorectal cancer will be 36% higher. If they eat 7.0 ounces of processed meat every day, their risk will be 72% higher. So, an occasional hot dog will not cause colon cancer. However, it may be best to leave hot dogs for special occasions like a baseball game.
2. Lunch Meats
Many deli meats are highly processed and are not the best thing for you. Processed lunch meats are considered carcinogens and eating them will increase your risk of cancer, similar to eating hot dogs. The World Health Organization categorizes processed meats like deli meats as a Class 1 carcinogen with known links to bowel and stomach cancer. The worst are salami and bologna. Instead, opt for freshly carved meats like chicken and turkey for added health benefits and no links to cancer-causing carcinogens.
3. Sausages
The more processed the sausage the worse it is for you. The International Agency for Research on Cancer (IARC) classifies processed meat as a “definite” cause of cancer, putting it in the same group as smoking and alcohol. According to the most recent estimates by the Global Burden of Disease Project, an independent academic research organization, about 34,000 cancer deaths per year worldwide are attributable to diets high in processed meat. If you enjoy sausages, fresh sausages made by your local butcher are the best option.
4. Bacon
Bacon is also a Class 1 carcinogen. It should be noted that how you cook your bacon may lower your cancer risk. Bacon cooked at a high temperature causes a chemical reaction that leads to the production of two types of carcinogens. By microwaving your bacon or only lightly browning it, you could reduce some risk. Nitrates are also a big concern in bacon. Although some bacons are labeled as nitrate-free, they do have properties that are similar to nitrates.
5. Beef
Red meat is considered a Class 2a carcinogen, which means that it probably causes cancer. This is not as a direct risk as Class 1 carcinogens. This is not to say that you should stop eating meat altogether. Instead, you can try to reduce red meat consumption and avoid cooking it at a high temperature.
6. Lamb
Similarly, lamb is also a Class 2a carcinogen. This means that it could cause cancer. Eating red meat has not yet been established as having a direct link to cancer deaths, but could be associated with cancer deaths. The same rules apply to lamb, try to limit your consumption and avoid cooking pork at a high temperature. The meat should not be charred.
7. Pork
Also a Class 2a carcinogen, pork should be eaten with caution. Barbeque which often utilizes pork should be eaten in moderation or not at all. To reduce cancer risks, you should avoid smoking pork. Cooking meat in the oven is a much safer option.
8. Ham
Ham treated with nitrates to preserve it is a direct cancer risk. Some ham can be found that is nitrate-free, but do your research first because even most organic hams have nitrates. The only type of ham that is truly nitrate-free would be self-cured or smoked. You may want to reconsider serving ham during the holidays.
9. SPAM
Spam is a highly processed meat and is much worse for you than ham. As a Class 1 carcinogen, it has a direct link to cancer. Although it can be delicious fried, it may be better for your health to avoid SPAM. Even in moderation, SPAM has been linked to other health ailments like kidney stones and kidney disease.
Reducing Your Risk
While these results may be alarming, there are many things you can do to reduce your risk. Some ideas include incorporating meatless Mondays into your routine, trying new vegetarian recipes, and paying attention to the portion sizes of your meat. Ultimately, knowing the risks will empower you to make healthier choices and make an informed risk assessment.