Red Meat and Cancer: 6 Expert Nutrition Tips You must Focus

Unless you've been hiding under a rock, you'll know that earlier this week the World Health Organization declared processed meat as definitively carcinogenic to humans and red meat as "probably" carcinogenic. As a nutritionist and an avid follower of dietary trends and analysis, I found this one interesting. Vegetarians and vegans rejoiced and the media cranked out a combination of sensationalist and alarmist headlines
Firstly, the news that processed meat is carcinogenic (cancer-causing) is not new but has been brewing for decades. That shouldn't necessarily be surprising - especially if you've seen documentaries like "Food, Inc." (essential viewing.) So you mean Spam and hot dogs aren't good for us? No way! Come on everyone, whether you want to believe it or not, it's hard to see how processed meat can be either health-promoting or nourishing in any shape or form.

1. Avoid processed meat the vast majority of the time. 

Remember this includes ham, bacon (cue weeping), sausages and any meat item (turkey/chicken included) that has been salted/cured/fermented/smoked or otherwise "preserved". If you are going to have it, try choosing an ethical brand such as Applegate or Niman Ranch. But do note that according to the IARC, the Applegate/Niman Ranch deli meats and sausages would still fall into this category as they are either salted, smoked or contain nitrites (albeit naturally occurring nitrites from celery.) If you or your children rely on deli meat for lunch boxes, it's time to start branching out. Try hummus and cucumber, nut butter and fruit-only jam, home roasted organic chicken, avocado and tomato.... there are lots of options! We're in this one together friends, it's going to mean a change in my house too.

2. Pick good quality, grass-fed (and preferably organic) red meat options, occasionally.

Every food purchase you make casts a vote at the checkout so buying organic and grass-fed supports animal welfare. If you think that's pointless (given that your meat, after all, is ultimately dead, then watch this video and get back to me!) If you like red meat, try grass-fed beef or lamb in small portion sizes (1/4 of your plate max). Grass-fed meat tastes different - it is more rich and has an intense flavor, so a little goes a long way. You may also find it more tough. That's not because there is anything wrong with it, but rather we are used to corn-fed beef which is softer (and less healthy.) It's more expensive so to manage the costs, dilute it with beans, lentils and vegetables - and have it less often.

3. Always eat your vegetables!

Regardless of whether you are having red meat or not, always fill half your plate with non-starchy vegetables or salad. These are packed full of cancer-preventing antioxidants that help to neutralize oxidative damage in the body.

4. Be careful how you cook red meat.

Processing red meat triggers the formation of cancer-causing chemicals such as n-nitroso-compounds (NOCs) and polycyclic aromatic hydrocarbons (PAHs). Cooking even good quality red meat at a high temperature also forms PAHs and herterocyclic aromatic aminos (HAAs) too. I have written a column with specific recommendations on this previously (especially regarding BBQ!)

5. Be a healthy vegetarian.

If you're vegetarian or vegan, be a healthy one! There's no animal products in french fries or soda but they are arguably disease-promoting too (especially on a large scale.) Get your veggies in and stick to good quality vegetarian protein instead of processed veggie burgers and sausages.

6. Manage your health holistically. 

Remember, although it's a huge part of the picture, nutrition is not the whole picture when it comes to cancer prevention. Managing stress, taking exercise and staying well hydrated (with water!) are all important too.