Red Meat and Processed Meats

Red meat includes beef, pork, goat and lamb. The consumption of more than 18 ounces per week of red meat has been shown to increase colorectal cancer risk. This is equivalent to approximately 2.25 half-pound (8 oz) steaks or burgers per week.

Additionally, the temperature at which meat, including fish, poultry, and red meat, is cooked, makes a difference. When meat is cooked at high temperatures, such as grilling or charring, a toxic compound called heterocyclic amine (HCA) amine is formed. HCAs have been found, in animal studies, to lead to the development of breast, colon, liver, skin, prostate, and other cancers. Additionally, when the fat or juices from meat on the grill drip onto the flames, or when meat is smoked, polycyclic aromatic hydrocarbons (PAH) are formed. PAHs are also known carcinogens that can promote DNA damage, leading to increased cancer risk.

Importantly, marinating meat in olive oil with added spices, onion and garlic prior to grilling reduces the formation of HCAs. Also, grilling at the lowest possible temperature and avoiding long cooking times needed for well-done meat will reduce HCA formation.

Processed and cured meats should also be avoided. Processed meat refers to the processes of curing, fermenting, smoking, or otherwise preserving the meat. Curing meats with nitrite and smoking meats produce cancer-causing compounds in the meat. Examples of processed meats include hot dogs, ham, bacon, sausages, corned beef, lunchmeats, beef jerky, canned meat, and meat-based preparations and sauces. Processed meats have consistently been associated with the risk of colorectal cancer. Salt-cured meats in Asia are associated with higher rates of gastric (stomach) cancer. Increased processed meat consumption has also been associated with greater risk of ovarian, breast and endometrial cancers.