I am sorry, colon, for all of the delicious charcuterie spreads I have fed you in my lifetime.
Colorectal cancer is the third most common cause of cancer in men and women in the world. Could it be preventable by modifying your diet? Yes, it looks that way, and processed meats have a lot to do with it. This is not an alarmist thing. There is real and extensive research on the connection between processed meats (and red meat) and cancers, specifically colon and rectal cancers.
The World Health Organization’s International Agency for Research on Cancer (IARC) names processed meat as a carcinogen and the American Institute for Cancer Risk (AICR) included avoiding processed meat as one of its recommendations for cancer prevention.
I love putting together a charcuterie spread for friends and family gatherings and can get down on a turkey sandwich, so I get it, this is a big old bummer! No pun intended.
Here’s a quick overview of some stats, what’s considered a processed meat and recommendations for some dietary swaps.
The Scary Cancer Statistics
Both IARC and AICR found that for processed meat, even small amounts eaten daily, such as 50 grams or 1 small hot dog, increases risk for colorectal cancer by 18% compared to eating none. This meta-analysis study of 148 other studies found that processed meat consumption was significantly associated with a an 18% greater colorectal cancer risk, a 21% greater colon cancer risk, a 22% greater rectal cancer risk, as well as a 6% greater breast cancer risk and a 12% greater lung cancer risk. (Reminder to get your colonoscopies and breast cancer screenings done.)
What’s Considered a Processed Meat?
This is any type of meat, including poultry, pork or beef (though typically most tend to be pork or beef), that has been changed by the processes of salting, curing, fermentation, smoking or something else to enhance its flavor profile or preserve it. We’re talking bacon, cold cuts, hot dogs, sausage, jerky, jarred meat sauce and charcuterie..
How Do They Cause Colon Cancer?
While there’s more research that’s needed to fully understand this, the MD Anderson Cancer Center points out that there are a few chemicals in particular that have been linked to colorectal cancer. A couple of them (heterocyclic amines and polycyclic amines) develop when meat is cooked at high temperatures and others (nitrates and nitrites) are added to keep processed meat fresh for a longer period of time. And then there’s naturally occurring heme iron in red meat. MD Anderson says that as these chemicals damage the cells in the colon and rectum over time, cancer risk increases.
Other Lifestyle Factors Also Make a Difference
Now could other things you eat or do regularly also play a role in cancer risk? Yes, of course, in both reducing and increasing it. The WHO notes that “the risk of colorectal cancer can be reduced by eating a healthy diet, staying physically active, not smoking tobacco and limiting alcohol.” That said, even if you are the pillar of health, don’t use that to brush off regular processed meat intake.
So How Often Can You Eat Them?
There isn’t a hard and fast rule, but based on research findings, I would think of them more as a “treat” than as a regular fixture in weekly meals…like maybe once a month or less. So save processed meats for special occasions and choose fresh meats most of the time.
What Can You Eat Instead of Processed Meat to Lower Cancer Risk?
Instead of grabbing a cold cut and slapping it on that sammie, opt for fresh grilled or baked chicken or fish (or canned tunafish) or a veggie burger. Your palate might need to get used to a vegetarian sausage instead of bacon, salami and meat sausages. When used in dishes like a stew, soup or chili, go for beans or lentils over sausage and bacon. If you do buy meat sausages and bacon, at least opt for “nitrate and nitrite free,” though you’re still not totally in the clear there. Make that charcuterie board heavy on fruits and veggies, nuts, hummus (sprinkle on some everything bagel seasoning for fun), cheese and whole grain crackers instead of meat.
Do your best and good luck.
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