Red meat has been linked to an increased risk of cancer for several decades now. Studies have confirmed that people who consume a high amount of red meat tend to have a higher risk of developing cancer than those who consume less.

The World Health Organization (WHO) even declared in 2015 that processed meats like sausage and bacon are carcinogenic to humans.

This is a scary thought, especially for those who love their red meat. However, there are several ways you can cut back on red meat-induced cancer without giving up meat altogether. Here are some smart ways to do just that:.

1. Choose Lean Cuts

One of the easiest ways to cut back on red meat-induced cancer is to choose lean cuts of meat. This means going for meats like chicken, turkey, fish, and lean cuts of beef and pork.

Lean meats have less fat than their fatty counterparts, which means that they contain fewer calories and are less likely to contribute to obesity, another cancer risk factor.

When buying red meat, look for cuts that are labeled “lean” or “extra lean.” Examples of lean beef cuts include sirloin, flank, and tenderloin. Pork cuts like tenderloin, loin chops, and ham are also lean.

When choosing ground beef, look for 90% lean or higher.

2. Eat Smaller Portions

Another way to cut back on red meat-induced cancer is to eat smaller portions of meat.

This is because studies have shown that people who consume large amounts of meat tend to have a higher risk of developing certain types of cancer, such as colon cancer.

To eat smaller portions of meat, try using a smaller plate, and fill up on fruits, vegetables, and whole grains instead of meat. This will not only help you reduce your risk of cancer, but it will also improve your overall health.

3. Choose Plant-Based Proteins

Plant-based proteins like beans, lentils, tofu, and tempeh are a great way to cut back on red meat-induced cancer. These protein sources are not only low in fat, but they are also high in fiber, which has been shown to reduce the risk of colon cancer.

Try incorporating more plant-based proteins into your diet by using them in place of meat in your favorite recipes. For example, use lentils instead of ground beef in your spaghetti sauce, or use tofu or tempeh instead of chicken in your stir-fry.

4. Limit Processed Meats

Processed meats like sausage, bacon, and deli meat have been linked to an increased risk of cancer. The WHO even classified processed meats as a Group 1 carcinogen, which means that there is sufficient evidence that they cause cancer in humans.

If you must eat processed meats, try limiting your intake to once or twice a week. You can also opt for lower-sodium varieties or choose meats that are labeled as “nitrate-free.”.

5. Cook Meat Properly

The way you cook your meat can also affect your risk of cancer. When meat is cooked at high temperatures, such as grilling or pan-frying, it can produce chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

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These chemicals have been shown to cause cancer in animal studies.

To reduce your exposure to HCAs and PAHs, try cooking your meat at lower temperatures, using a marinade, or adding herbs and spices. You can also try cooking meat in the oven or slow cooker instead of on the grill or stove.

6. Add More Fruits and Vegetables to Your Diet

Eating a diet rich in fruits and vegetables has been shown to reduce the risk of cancer, including red meat-induced cancer. Fruits and vegetables are loaded with vitamins, minerals, and antioxidants that can help protect against cancer.

Try adding more fruits and vegetables to your diet by filling half your plate with them at each meal. You can also try adding them to your favorite dishes, like omelets, salads, and stir-fries.

7. Choose Grass-Fed Beef

Grass-fed beef has been shown to be lower in fat and higher in beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA) than conventionally raised beef.

Grass-fed beef is also less likely to contain antibiotics and hormones, which have been linked to an increased risk of cancer.

If you choose to eat beef, try opting for grass-fed beef whenever possible. This type of beef is typically more expensive than conventionally raised beef, but it’s worth it for the added health benefits.

8. Try Meatless Mondays

Meatless Mondays are a great way to cut back on red meat-induced cancer. The idea is to go meatless for just one day a week, which can have a big impact on your health and the environment.

Meatless Monday recipes can be found online, or you can try creating your own meatless meals using plant-based proteins like beans, lentils, and tofu. You may be surprised at how delicious and satisfying meatless meals can be!.

9. Choose Healthier Cooking Methods

The way you cook your meat can also affect your health. Try choosing healthier cooking methods like baking, broiling, or roasting instead of frying or grilling. These cooking methods can help reduce your exposure to harmful chemicals like HCAs and PAHs.

Another way to reduce your exposure to harmful chemicals is to avoid charring or burning your meat. This can be achieved by using a lower heat setting or by using a meat thermometer to ensure that your meat is cooked to a safe temperature.

10. Educate Yourself

Finally, the best way to cut back on red meat-induced cancer is to educate yourself. Learn about the risks associated with red meat and processed meats, and try to make informed decisions when it comes to your diet.

Talk to your doctor or a registered dietitian if you have any questions or concerns.

By following these tips, you can reduce your risk of red meat-induced cancer while still enjoying the foods you love.