Lower your cancer risk by eating less red meat
Lower your cancer risk by eating less red meat
So, now that you know that red meat and processed meat are associated with cancer, what’s a burger-lover to do? Does this mean you have to cut them out of your diet forever?
The IARC doesn’t provide any specific dietary recommendations, saying it doesn’t have enough data to define how much processed meat is dangerous. But it does say that your cancer risk rises with the amount of processed and red meat you consume.
“Each 50-gram portion of processed meat eaten daily increases your risk of colorectal cancer by 18%,” Dr. Khorana shares. “To put that in perspective, 50 grams of bacon is roughly 3.5 slices.”
This doesn’t mean that you can never eat a good steak or a ballpark hot dog again. But it does mean that you should seriously limit them. What should you be eating instead? Good question.
How to consume less of it
What you eat can play an important role in your risk of developing certain types of cancer. In fact, a 2024 report showed that diet is the No. 1 risk factor for colon cancer in younger adults.
“Researchers are always finding new links between specific environmental factors to specific bacteria, and then those bacteria are linked to specific steps in the way that colorectal cancer develops,” Dr. Khorana explains. “We know that dietary factors like too much red meat and too much sugar are associated with an increased risk.”
To lower your risk of colon cancer, scale way back on foods like red and processed meats, sugar and alcohol, or cut them out entirely. Instead, start loading up on fish and fresh produce, like by following the Mediterranean diet.
One study showed that a diet of mostly fruits, vegetables and a moderate amount of fish seems to offer the most protection against colorectal cancer. A pescetarian diet (also called a pesco-vegetarian diet) is associated with a 45% reduced risk for colorectal cancers compared to people whose diets include meat.
“A healthy diet is good for your cardiovascular health and your overall outcomes,” he adds, “and it turns out that it’s also good for preventing cancer.”
Edited by Hasbro,
