Red meat has been a part of human diet for centuries. But now, scientists and health experts have warned about the risks associated with consuming it. Evidence shows that eating red meat can lead to cancer.

This article looks at the link between red meat and cancer, the science behind it, and ways to reduce the risk of cancer.

What is red meat?

Red meat is muscle meat from mammals, such as beef, pork, lamb, and goat. It is a good source of protein, iron, and various vitamins and minerals. However, some studies have associated red meat consumption with health problems, particularly cancer.

What is cancer?

Cancer is a group of diseases characterized by the uncontrolled division of abnormal cells in the body. These abnormal cells can invade nearby tissues and organs, and spread to other parts of the body through the bloodstream and lymphatic system.

There are many types of cancer, including breast cancer, lung cancer, colon cancer, and prostate cancer. Cancer can be caused by various factors, including genetic mutations, exposure to radiation, tobacco use, and a poor diet.

The link between red meat and cancer

There is evidence to suggest that consuming large amounts of red meat, particularly processed meat, can increase the risk of certain types of cancer.

According to the World Health Organization (WHO), processed meat is classified as a Group 1 carcinogen, which means that it is a substance that is known to cause cancer in humans. Red meat is classified as a Group 2A carcinogen, which means that it is probably carcinogenic to humans.

The substances in red meat that have been linked to cancer include heme iron, nitrates, nitrites, and heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are produced when meat is cooked at high temperatures, such as grilling, frying, and broiling.

Heme iron is an iron-containing compound that gives red meat its characteristic color and flavor. Studies have shown that heme iron can damage the lining of the colon, leading to the formation of abnormal cells and increasing the risk of colon cancer.

Nitrates and nitrites are preservatives that are commonly added to processed meat to enhance its flavor and color. They can be converted into nitrosamines, which are known carcinogens. HCAs and PAHs are formed when meat is cooked at high temperatures, and studies have shown that they can damage DNA and increase the risk of cancer.

How to reduce the risk of cancer

Although red meat has been linked to cancer, it is not necessary to avoid it completely. Experts suggest the following tips to reduce the risk of cancer:.

1. Limit the amount of red meat consumption

The WHO recommends limiting the consumption of red meat to no more than 500 grams per week, which is about 17.6 ounces. High amounts of red meat intake have been linked to an increased risk of colon, prostate, and pancreatic cancer.

2. Choose lean cuts of red meat

Lean cuts of red meat have less fat, which means they can be healthier. Trim visible fat from cuts of meat and remove skin from poultry to lower the fat. Lean cuts of red meat include sirloin, tenderloin, and flank steak.

3. Include more plant-based foods in your diet

Plant-based foods, such as fruits, vegetables, whole grains, and legumes, have been associated with a lower risk of cancer.

Aim for at least five servings of fruits and vegetables per day, and replace some of the red meat in your meals with plant-based proteins such as beans, lentils, and tofu.

4. Avoid processed meats

Processed meats, such as bacon, sausage, hot dogs, and deli meats, are high in sodium and often contain preservatives that have been linked to cancer. Choose fresh, unprocessed meats instead.

5. Cook meat properly

Cooking meat at high temperatures, such as grilling or frying, can produce harmful compounds such as HCAs and PAHs. Cook meat at lower temperatures and use cooking methods such as baking or stewing that don’t produce these harmful compounds.

Conclusion

Consuming red meat has been linked to an increased risk of certain types of cancer. However, it is not necessary to avoid red meat completely.

By limiting the amount of red meat intake, choosing lean cuts of meat, including more plant-based foods in your diet, avoiding processed meats, and cooking meat properly, you can reduce the risk of cancer and still enjoy red meat as part of a healthy diet.