How Red and Processed Meat Increase Colorectal Cancer Risk
My husband told me a funny story one time. A coworker of his had gone through a buffet line with a to-go order, filling his container with various breakfast items. Knowing that the total charge of his meal would be based on the weight of the box, he devised a clever strategy: to stuff his box full of bacon, a lightweight item. He emerged from the checkout line with a sense of triumph, having found a loophole in the system.
This story is amusing, but I think about the health ramifications of this coworker’s affinity for bacon, one type of processed meat. Red and processed meat are both strongly linked to the development of colorectal cancer. As March is National Colorectal Cancer Awareness Month, I thought it timely to share how our dietary choices increase or decrease our risk of this common cancer in men and women.
Popular red meats include beef, lamb, pork, and venison. Processed meats, defined as any meat that has been preserved by smoking, salting, curing, or adding chemical preservatives, include deli meats, hot dogs, ham, pepperoni, bacon, and sausage among others. Chemicals present in red and processed meats damage cells in the colon and rectum. As consumers incorporate these foods into their diets, damage accumulates over time and significantly increases cancer risk.
The American Institute of Cancer Research and the World Cancer Research Fund released a report that analyzed 99 studies, including data on 29 million people, of whom over 250,000 were diagnosed with colorectal cancer. A couple of significant findings from the report:
1. For every 50 grams (about one hot dog) of processed meat consumed daily, colorectal cancer risk increases by 16%.
2. Strong evidence showed that high amounts of regular red meat consumption (18 oz. or more per week) increases cancer risk.
So is there any good news about what we can eat to reduce cancer risk? Absolutely. Colorectal cancer prevention would be a dismal subject if it were only a long list of what not to eat. Thankfully, there are lots of delicious foods we can eat that protect against cancer. The same AICR / WCRF study concluded that eating about three servings of whole grains per day decreases colorectal cancer risk by 17%. Examples of whole grains include 100% whole wheat bread, whole wheat pasta, oats, brown rice, quinoa, and barley.
Emerging evidence also shows decreased risk with fish and foods containing Vitamin C, such as oranges, strawberries, and spinach. Limited evidence from the study also showed a relationship between high consumption of non-starchy vegetables and fruit, and lower cancer risk. Given that obesity is also a risk factor for colorectal cancer, and that whole food, plant-based diets naturally facilitate healthy weight, whole plant foods demonstrate yet another protective mechanism in this way.
While not the subject of this essay, other noteworthy findings from the study showed that smoking, alcohol, and physical inactivity are also linked to colorectal cancer.
But as for the influence of diet, whether or not you choose to eat fish, the takeaway is clear: a whole food, plant-predominant diet is the best eating pattern for the prevention of colorectal cancer.
For help adopting eating patterns that promote health and wellness, reach out here:
Resources:
https://www.cdc.gov/cancer/colorectal/statistics/index.htm
https://www.aicr.org/news/processed-meats-increase-colorectal-cancer-risk-new-report/
https://www.mdanderson.org/publications/focused-on-health/eat-less-processed-meat.h11-1590624.html