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 Meat on the Menu? |
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Red and processed meat have been in the media spotlight recently. How are these foods linked to cancer and what can we do to reduce our risk?
WCRF UK’s Recommendation on red and processed meat
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Limit the amount of red meat (beef, pork, lamb and goat) to no more than 500g (cooked weight) a week
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Avoid eating processed meats almost always
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What the science tells us
There is strong evidence to show that eating no more than 500g of red meat and cutting out processed meat can reduce our risk of bowel cancer (also known as colorectal cancer), the third most common cancer in the UK.
 Red meat
Research shows that people who consume more red and processed meat tend to have higher rates of bowel cancer.
The findings strongly suggest that consuming more than about 500g (cooked weight) of red meat a week raises the risk of the disease.
Processed meat
The scientific evidence linking processed meat and bowel cancer shows that the best amount to eat is none at all.
Why do red and processed meat increase cancer risk?
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They contain a red-coloured compound called haem, which has been shown to damage the lining of the colon |
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Red meat can also stimulate production in the gut of cancer-causing substances called N-nitroso compounds, which can damage DNA in cells.
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Processed meat may produce higher levels of N-nitroso compounds than fresh red meat. This may be why the evidence linking it to cancer risk is stronger.
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Red meat in moderation
For those of us who enjoy red meat, it’s great to know that it can still form part of a balanced diet.
We can choose smaller, leaner portions of red meat, and keep some days of the week red-meat free.
In meat-based dishes such as casseroles or stews, we can replace some of the meat with lentils or beans.
Fish and lean poultry, such as chicken and turkey, were not found to increase our cancer risk. These are good alternatives in recipes that use red meat.
How much is 500g of red meat?
As a rough guide, raw meat loses about a third of its weight when cooked, which is useful to keep in mind if you are looking at food packaging.
So, 500g of cooked red meat is about 700-750g of raw meat.
Here’s an example of how you could include average portion sizes of red meat in four main meals over the course of a week:
 • Spaghetti bolognese with minced beef = 140g red meat
• Pork chop = 75g red meat
• Medium steak = 145g red meat
• Roast beef = 90g red meat
• Total = 450g of cooked red meat
See our Braised Beef and Chickpea Stew below for an idea of how to transform your favourite recipes.
What is processed meat?
In relation to cancer risk, the term ‘processed meat’ refers to meats preserved by smoking, curing or salting, or by the addition of preservatives.
Processed meats include:
 • ham
• bacon
• pastrami
• salami
• hot dogs
• some sausages
Hamburgers and minced meats only count as processed meat if they have been preserved with salt or chemical additives – salt added for flavour does not mean the meat is processed.
Meat preserved only by refrigeration, however it is cooked, is not classed as ‘processed meat’.
Although most processed meat is red meat, sausages and ‘bacon’ made from poultry are also best avoided until we know more.
 Alternatives to processed meat
Choosing not to eat these foods might seem like a challenge, but research shows that people who don’t eat them are less likely to develop bowel cancer than those who do.
Simply cutting down on the amount of processed meat you eat is also likely to reduce your risk.
Tasty alternatives
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Canned fish including sardines, salmon, tuna and mackerel – all great in sandwiches or pasta dishes
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Beans or pulses such as kidney beans, chickpeas and lentils – tasty alternatives in dishes such as chilli or bolognese, and they can even be made into delicious burgers
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Eggs, cottage cheese and houmous – all make tasty sandwich fillers and are good sources of protein too
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A balanced diet
 Many people consider red meat to be an irreplaceable part of a balanced diet, as it is a good source of nutrients including protein, iron and zinc.
It’s important to remember that a varied diet that contains less red meat can still provide you with all the vitamins and minerals you need.
If you are thinking of cutting down on the amount of red meat you eat, but want to ensure you still get a good mix of the nutrients it contains, why not add some of these foods to your daily diet?
Some of these suggestions, such as cheese, should be eaten in moderation.
Other good sources of:
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Poultry
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Fish
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Eggs
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Pulses, such as beans or lentils
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Nuts and seeds
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Cheese
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Curly kale
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Spinach
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Canned anchovies
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Pulses, such as beans or lentils
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Sesame seeds
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Crab
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Pine nuts
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Seeds
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Food made with wholewheat flour, such as wholemeal bread
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Braised Beef and Chickpea Stew
This warming stew uses less beef than a traditional dish, but it is satisfying and filling thanks to the addition of chickpeas – a nutritious, low-fat alternative to meat.
You could also make a meat-free version by replacing the rest of the beef with kidney beans. If you like a touch of spice in your food, add half a teaspoonful of paprika or cumin.
Try out some more of our healthy recipes.
Ingredients - Serves 4, 370 calories and 12g of fat per serving
1 tablespoon olive oil
225g/8oz lean beef stewing meat, cut into 2.5cm/1” cubes
1 large onion, chopped
2 medium carrots, chopped
125g/41/2oz diced leeks, rinsed well
3 garlic cloves, finely chopped (or less, to taste)
1 can (400g/14oz) chopped tomatoes
140g/5oz tomato purée
425ml/3/4 pint low-salt stock
1 heaped tablespoon dried oregano
225ml/8fl oz water
1 can (410g/141/2oz) chickpeas
225g/8oz frozen green beans
75g/21/2oz chopped kale
Freshly ground black pepper
Method
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In a large pot, heat the olive oil over a medium-high heat. Add half the beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove the beef from the pot and set it aside. Repeat procedure with the remaining beef.
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In the same pot, sauté the onion for about 5 minutes, stirring often, until translucent. Remove the onion from the pot and set aside.
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Add the carrots, leeks and garlic, and sauté for about 5 minutes, stirring often, until almost cooked. Return the beef and onions to the pot.
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Add the chopped tomatoes, tomato purée, stock, oregano and water, and bring to the boil. Reduce the heat to low and simmer for about 1 hour, until the beef is almost tender.
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Add the chickpeas and bring back to the boil. Lower heat, cover partially, and simmer for about 15 minutes. Add the green beans and kale then cook for another 6 to 8 minutes, until the kale is tender. Season with pepper to taste then serve.
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Copyright
WCRF UK, 19 Harley Street, London W1G 9QJ - Tel: 020 7343 4200 - Fax: 020 7343 4201 - wcrf@wcrf.org
Registered Charity No. 1000739 |
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