Update on Processed Meats

An Update on Processed Meats

At the end of 2015, the World Health Organization (WHO) made a big announcement about processed and red meats. This announcement really shook the world; both meat producers and consumers. They classified processed meats as a carcinogen similar to smoking and asbestos. They also classified red meats as “probably a carcinogen.” So what does this mean for your health and diet?

 

First off, let’s discuss what defines a processed meat. The first things that may come to your mind are bacon, sausages, and deli meats. The official definition is any meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance the flavor or preserve freshness. Most of the processed meats we consume are from the grocery store, but you can also create processed meats in your own home with a smoker. During the curing of meats, nitrites and nitrates are used which are considered carcinogens. Other types of processing develop these cancer-causing chemicals (aka carcinogens). These carcinogens are what can cause cancer in our bodies.

 

The WHO ranked processed meats in the same category as well-known carcinogens smoking and asbestos. But don’t freak out right away. The risk of cancer from processed meats is dose-dependent meaning the more you consume, the higher your risk. Smoking increases your risk of lung cancer 2000%. Processed meat intake at 50 grams a day increases risk of colorectal cancer 18%. The conclusion on processed meat: limit intake to less than 50 grams a day. That’s about one hot dog or 6 slices of bacon.

 

Red meat doesn’t have it as bad. Red meat was classified only as “probably carcinogenic to humans.”  This means that some studies showed red meat as cancer-causing and some did not. Therefore, it could not be in the same category as processed meat which has much stronger evidence that it is cancer-causing. But, what you should note is that red meat consumption has been shown consistently to increase risk of other chronic diseases like heart disease, diabetes, and stroke. The conclusion on red meats: limit intake to 500 grams per week or about 16 oz. Red meat includes beef, veal, pork, and lamb.

 

So, cut back on your favorite grilling meats and add some fresh chicken or fish to the grill.