Health Benefits Of Meatless Meals
Red meat and colorectal cancer risk is linked to a lot of red and processed meat consumption. Red meat, such as beef, lamb, and pork is a good source of protein, vitamins, and minerals. And can be a good part of a balanced diet. Then again, eating a lot of red and processed meat increases your risk of bowel (colorectal) cancer, according to a 2015 study.
Findings On Red Meat And Colorectal Cancer
The study reported a strong link between eating high amounts of red meat and an increased risk of colon cancer. This finding supports and extends the results of several previous studies. However, for consumers who want to apply these findings to best protect their health, questions still remain about specific food choices.
After an average of almost five years, people who ate the most processed meats and red meat had a 35% greater risk of developing colon cancer than those who ate the least amounts. In fact, the cancer risk actually rises with fairly small amounts of these foods. In other words, eating more than five-and-a-half ounces of red meat and processed meat per day put people in the most at-risk group. A smaller change in risk was even seen with 10 ounces per week. The meats responsible for increased risk include beef, pork, lamb, and veal, plus sausage, ham, bacon, and cold cuts.
Nevertheless, not all studies support a link between red meat and colon cancer, though majorities of the research do. For instance, a study, of more than 148,000 Americans, tracked people for 9 to 19 years. Those who ate the most processed meats and red meat faced a 13 to 15% increase in the risk of colon cancer.
How to Reduce Your Meat Consumption
While red meat is associated with an increased risk of colorectal cancer, evidence also suggests it is associated with some other cancers, such as prostate and pancreatic cancer.
So how much meat is too much? The recommendation is that people who eat more than 90g (cooked weight) of red and processed meat a day cut down to 70g or less. This could help reduce your risk of bowel cancer. Therefore, you can cut down on red and processed meat by eating smaller portions. And by eating them less often.
Recommendations
The American Institute for Cancer Research’s expert panel report, Food, Nutrition and the Prevention of Cancer recommends:
- Limiting red meat consumption to three ounces (about 2 small pieces) a day or less.
- Choose poultry and stew it or bake it.
- Prepare fish two times a week since studies show it offers protective benefits, apparently through its special omega-3 fat.
- Make meatless dishes with beans, nuts, or seeds for protein, because none of the risks connected with red meat apply to plant-based dishes.
- Choose lean cuts and stick to the recommended 3 ounces or less a day, if you continue to include red meat in your diet.
- If you eat more than 90g of red or processed meat a day, the advice is that you reduce your intake to 70g or less a day. You can do this by eating smaller portions of red and processed meat. Or eat these meats less often or swap them for alternatives.
- Children over 5 years should eat a balanced diet that includes meat or other sources of protein.
- For babies and children below 5 years, get advice on how to introduce them to white and red meat, and other solid foods.
Try to have a meat-free day each week. Swap red or processed meat for fish or shellfish, or have a vegetarian meal.
Treatment and Prevention of Colorectal Cancer
If colorectal cancer is detected early, it can be treated with targeted therapies. In terms of prevention, for example, the strategy might be to identify people prone to colorectal cancer and encourage them to limit their intake of red meat.
Other healthier lifestyle choices, such as maintaining a healthy weight, physical activity, and not smoking can also reduce your risk. Above all having a balanced diet is the key to a healthy lifestyle.
Bottom Line
Lastly, the good news is that even if you have eaten large amounts of red meat your entire life; studies suggest that changing your eating pattern now can have a positive effect within a few years. When you eat any kind of animal protein, however, make sure the focus of your meals is vegetables, fruits, whole grains, and beans. This is because these are the source of many health-promoting nutrients and phytochemicals.
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