A STUDY OF RED AND PROCESSED MEAT INTAKE IN RELATION TO CANCER RISK AMPLIFIES CONCERNS ABOUT CANCER AND EATING TOO MUCH RED MEAT AND PROCESSED MEAT
Too Much of A Good Thing A Thumbs Down to Too Much Processed Meats Bacon, Pastrami and Salami, as well as Hot Dogs and Sausages
Diet is thought to influence the incidence of several cancers but it's hard to unravel which aspects of diet are important.A new study in PLOS Medicine tries to shed light on cancer and what we eat. Let's face it, hot dogs,sausages,hamburger,steak,cold cuts all taste good. It would be an "unappetizing" notion to stop eating these tasty foods. However moderation certainly seems to be something to think about. The evidence that the intake of red meat (beef, pork, and lamb) and of processed meat (for example, bacon, ham, and sausages) is linked to cancer risk has been suspected and reported previously.A study released by the American Institute for Cancer Research (AICR) said that excess body fat as well as consumption of alcohol, red meat and processed meats like bacon, hot dogs and so on increase your risk of developing cancer.
PLOS Medicine reports on a new study of a link between processed and red meats and cancer. "Nearly half a million US men and women aged 50–71 years old joined the NIH-AARP Diet and Health Study. The participants none of whom had had cancer previously, completed a questionnaire about their dietary habits over the previous year and provided other personal information such as their age, weight, and smoking history". The study used these data and information from state cancer registries to look for associations between the intake of red and processed meat and the incidence of various cancers".
The prospective study( i.e a study in which people are identified and then followed forward in time) provided "strong evidence that people who eat a lot of red and processed meats have greater risk of developing colorectal and lung cancer than do people who eat small quantities". They also indicate that a high red meat intake is associated with an increased risk of esophageal and liver cancer, and that one in ten colorectal and one in ten lung cancers could be avoided if people reduced their red and processed meat intake.
"Red meat intake was calculated from the frequency of consumption and portion size information of all types of beef, pork, and lamb; this included bacon, beef, cold cuts, ham, hamburger, hot dogs, liver, pork, sausage, and steak. The processed meat variable included bacon, red meat sausage, poultry sausage, luncheon meats (red and white meat), cold cuts (red and white meat), ham,regular hot dogs,and low fat hot dogs made from poultry.
"Although the researchers allowed for factors such as smoking history that might have affected cancer incidences, some of the effects they ascribe to meat intake might be caused by other lifestyle factors. Furthermore, because the study's definitions of red meat and processed meat overlapped—bacon and ham, for example, were included in both categories—exactly which type of meat is related to cancer remains unclear".
"Most of the study participants were non-Hispanic white, so these findings may not apply to people with different genetic backgrounds. Nevertheless, they add to the evidence that suggests that decreased consumption of red and processed meats could reduce the incidence of several types of cancer".
This seems to go along with the previous report by the American Institue of Cancer Research which recommended:
"To reduce your cancer risk, eat no more than 18 oz. (cooked weight) per week of red meats, like beef, pork and lamb and avoid processed meat such as ham, bacon, salami, hot dogs and sausages."
"Red meat refers to beef, pork and lamb, - foods like hamburgers, steak, pork chops and roast lamb. The term processed meat refers to meats preserved by smoking, curing or salting, or by the addition of preservatives. Examples include ham, bacon, pastrami and salami, as well as hot dogs and sausages.
"The evidence from the Expert Report that red meat is a cause of colorectal cancer is convincing. This evidence is much stronger now than it was in the mid-1990s. Red meat contains substances that are linked to colon cancer. For example, heme iron, the compound that gives red meat its color, has been shown to damage the lining of the colon.Studies also show that people who eat a lot of red meat tend to eat less plant-based foods, so they benefit less from their cancer-protective properties".
There is also convincing evidence that choosing processed meat increases the chances of colorectal cancer. The expert panel advises limiting red meat and avoiding processed meat. Studies show we can eat up to 18 ounces a week of red meat without raising cancer risk. Research on processed meat shows cancer risk starts to increase with any portion.
"When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer".
Our daily intake of salt should be less than 2,400 milligrams. We actually need much less than this. Most people in the Untied States currently consume more than 2,400 mg, but there are simple ways to cut down on our intake.
"The Expert Panel found that salt and salt-preserved foods probably increase the chance of developing stomach cancer. Studies have shown that high salt intakes can damage the lining of the stomach. This is one way in which it might increase the risk of stomach cancer".
"Most of the salt in our diets comes from processed foods. We are not always aware that these foods are high in salt because they may not taste ‘salty,’ so make sure to read the sodium content on the Nutrition Facts label. Watch out for breakfast cereals, bread, frozen meals, pizza and chips. Also, check the amount of sodium in canned products, such as soups and sauces, and avoid processed meats. Even sweet foods like cookies can contain high levels of salt".
Special Population Recommendations
"The report was compiled by 21 of the world's top researchers in this area, with the support of independent observers. Each scientist brought a special area of expertise to the Report".
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