Processed meat consumption has been associated with an increased risk of colon cancer. Sausages, in particular, have been under scrutiny due to their high content of preservatives, salt, and fat.

Despite this, they remain a popular choice for breakfast, lunch or dinner for millions of people worldwide. In this article, we will explore the link between sausages and colon cancer, and what we can do to reduce our risks of developing this life-threatening disease.

What is colon cancer?

Colon cancer, also known as colorectal cancer, is a type of cancer that affects the large intestine.

It typically starts as small, benign growths (polyps) on the inner lining of the colon or rectum, which can become cancerous over time if left untreated. Symptoms of colon cancer may include changes in bowel habits, rectal bleeding, abdominal discomfort, fatigue, and unexplained weight loss.

Risk factors for colon cancer include age, family history, a diet high in red and processed meats, lack of exercise, and smoking.

What are sausages?

Sausages are cylindrical meat products made from minced or ground meat, usually pork, beef, or chicken, seasoned with various spices and herbs such as salt, pepper, garlic, fennel, ginger, and paprika.

Sausages may be fresh, smoked, or cured with nitrites or nitrates, which act as preservatives to prevent bacterial growth and enhance color and texture. Common types of sausages include breakfast sausages, hot dogs, bratwurst, chorizo, and salami. Sausages can be cooked by grilling, frying, boiling, or baking, and can be served as a main course, a snack, or an ingredient in other dishes.

What is the link between sausages and colon cancer?

Several studies have suggested that regular consumption of processed meats like sausages increases the risk of developing colon cancer.

One meta-analysis (a study that combines data from multiple studies) published in the International Journal of Cancer in 2015, found that for every 50 grams of processed meat consumed per day (equivalent to one or two sausages), the risk of colon cancer increased by 18%. Another meta-analysis published in the journal Gut in 2017, found that high consumption of processed meat was associated with a 12% higher risk of colon cancer compared to low consumption.

What makes sausages harmful?

There are several reasons why sausages and other processed meats may increase the risk of colon cancer:.

: 1. Nitrites and nitrates

Sausages are often cured with nitrites or nitrates, which are added to preserve the meat and give it a uniform pink color.

When nitrites and nitrates are exposed to high heat during cooking, they can form N-nitroso compounds, which are carcinogenic (cancer-causing) and can damage DNA in the cells lining the colon.

: 2. High fat content

Sausages are high in saturated fat, which can increase inflammation in the body and promote the growth of cancer cells.

A diet high in fat has also been linked to increased secretion of bile acids, which can damage the cells in the colon and increase the risk of colon cancer.

: 3. High salt content

Sausages are often high in sodium (salt), which can increase blood pressure and promote the growth of cancer cells. A high-salt diet has also been linked to an increased risk of stomach cancer, which can spread to the colon.

How can we reduce our risks?

Reducing our consumption of sausages and other processed meats is one of the most effective ways to lower our risk of colon cancer. Here are some tips:.

: 1. Choose fresh, lean meats

When buying meat, choose fresh cuts of lean meat like chicken, turkey, fish, or beef, and avoid processed meats as much as possible.

Look for meat that is labeled “free-range”, “organic” or “grass-fed” to ensure that it comes from animals that were raised without antibiotics or hormones.

: 2. Cook meat at low temperatures

Cook meat at low temperatures, such as grilling or baking, rather than frying or roasting at high temperatures.

This reduces the formation of carcinogenic compounds like N-nitroso compounds and heterocyclic amines (HCAs), which can be formed when meat is cooked at high temperatures.

: 3. Add more fruits and vegetables

Eating a diet rich in fruits, vegetables, whole grains, and legumes has been linked to a lower risk of colon cancer.

These foods are high in fiber, vitamins, minerals, and antioxidants, which help to promote healthy bowel function and prevent DNA damage in the cells lining the colon. Aim to have at least five servings of fruits and vegetables per day.

: 4. Avoid smoking

Smoking has been linked to an increased risk of colon cancer, as well as other types of cancer and chronic diseases. Quitting smoking is one of the best things you can do for your overall health.

: 5. Exercise regularly

Regular physical activity can reduce the risk of colon cancer by up to 50%. Aim to get at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming.

Conclusion

Sausages and other processed meats are linked to a higher risk of colon cancer, due to their content of preservatives, salt, and fat.

Reducing our consumption of these foods and adopting a healthy lifestyle that includes a diet rich in fruits and vegetables, regular exercise, and avoidance of smoking can help to reduce our risk of developing colon cancer. While it may be tempting to indulge in sausages or other processed meats from time to time, it’s important to remember that our health is worth prioritizing.