Is red meat carcinogenic? [WE EXPLAIN]

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Experts have been alarming for years: regular consumption of red meat increases the risk of developing malignant tumors of the colon and stomach. How much of it is harmful to us and what can we do to avoid cancer?

1. The more parched meat we eat, the more harmful carcinogens contained in such a dish we absorb
2. In the case of cold cuts, the formation of tumors is influenced by additives: nitrates and nitrites, which may react with meat components and form carcinogenic nitrosamines
3. Instead of red and processed meat, choose fish, poultry, and eggs and legumes.
4. You can find more such stories on the TvoiLokony home page

Is red meat harmful to health?

Red meat comes from animals that are slaughtered. It’s pork, beef, veal, mutton, lamb, horse, goat, game. It is characterized by a high content of heme iron, i.e. iron that is found only in animal tissues and is a component of hemoglobin.

Experts include red meat in the group of products that can cause oncological diseases.

And although doctors and nutritionists recommend not to eat more than 0,5 kg of meat – the average Pole eats almost one and a half kg of meat a week!

Red meat and cancer

The fact that regular consumption of pork, beef and other types of red meat can cause cancer development is pointed out by, among others, the International Agency for Research on Cancer (IARC).

In their reports, experts showed a correlation between the consumption of red meat and the occurrence of cancers of the colon, pancreas, stomach and prostate cancer.

The data suggest that the colon is the most vulnerable, as each half a hand’s meat increases the risk by 17 percent.

Processed meat turned out to be an even more potent carcinogen. It has been classified into a group of agents for which there is evidence that they are carcinogenic to humans. What is processed meat? Those that have undergone thermal treatment: frying, grilling, smoking, salting, curing, pickling, maturing, as well as other processes improving the taste or extending the shelf life.

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The mechanism of the carcinogenic (carcinogenic) effect of red and processed meat on the human body is still being investigated, but it was possible to establish that substances resulting from the transformation of heme iron are responsible for this. They damage the DNA of the cells of the human body. In addition, high-temperature processing of meat, also on a grate, grill or pan, causes the formation of carcinogenic chemicals, including polycyclic aromatic hydrocarbons and heterocyclic aromatic amines.

What does it mean? That the more roasted meat we eat, the more harmful carcinogens contained in the food we absorb.

IARC does not provide data on the safety of eating raw meat in relation to carcinogenicity.

On the other hand, in the case of cold cuts, the formation of tumors is influenced by additives: nitrates and nitrites, which may react with meat components and form carcinogenic nitrosamines.

Processed meat is carcinogenic like asbestos

According to estimates by the Global Burden of Disease Project, about 50 cancer deaths a year worldwide are the result of a diet rich in processed meat. For comparison: a million deaths from cancer are the result of smoking, 600 deaths a year are due to drinking alcohol, and more than 200 people are victims of air pollution.

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For individuals, the risk of developing colorectal cancer from consuming red and processed meat is not as great, but the risk of developing cancer increases with the amount of meat consumed.

Therefore, people who eat mainly pork, beef, veal, lamb and other types of red meat should limit their amount. Because meat, which is also a source of many nutrients valuable to health, can only be a supplement, not the basis of a diet.

How Much Red Meat Is Safe To Eat?

The World Cancer Research Found (WCRF) recommends that your diet should not exceed 500 grams of red meat per week.

The Healthy Nutrition Pyramid promoted by the Food and Nutrition Institute also says to eat the meat three times a weekand on the other days, eat fish or legumes, which are excellent sources of protein.

Because meat can harm us, especially pork, mutton, beef, goose, duck and horse meat when eaten in excess. An important tip is to process them as little as possible. Therefore, it is best to cook the meat, stew it without browning it, or bake it in an ovenproof dish.

For red meat, the expert recommendation is “limit” and for processed meat: “avoid”.

People with a family history of colorectal cancer should take a closer look at their daily diet. Instead of red and processed meat, they should choose fish, poultry, and eggs and legumes.

The good news is that reducing the amount of meat in your diet and replacing it with healthier foods over time reduces the damage already done and lowers the risk of death.

It is also worth remembering that a diet rich in fiber contained in vegetables, fruits, whole grains and legumes has a protective effect. These products should dominate our daily diet.

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