June is Bowel Cancer Awareness Month, so we're shining a spotlight on this topic with the help of one of our Accredited Practising Dietitians, Evan. We sat him down for a chat about the link between processed meats and cancer. Here's what he has shared with us on the topic.

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The Link Between Processed Meats and Cancer: What You Need to Know

Processed meats have long been a staple in many diets, but growing evidence shows they may significantly increase the risk of colorectal cancer. According to the International Agency for Research on Cancer (IARC), processed meats are classified as Group 1 carcinogens (same group as smoking and asbestos but not the same cancer risk), meaning there is sufficient evidence that they cause colorectal cancer in humans. Aiming to eliminate these from our diets may be too extreme/unrealistic but trying to moderate the amount that we eat could have significant health benefits.  

What are Processed Meats?

Processed meats are those that have been modified through smoking, curing, salting, or the addition of chemical preservatives to enhance flavour or improve preservation. Common examples include sausages, bacon, ham, hot dogs, salami, deli meats, corned beef, jerky, pâté, canned meats, and bologna.

‍Why Are Processed Meats Harmful?

Processed meats can form carcinogenic compounds such as N-nitroso compounds (NOCs), heterocyclic amines (HCAs), and polycyclic aromatic hydrocarbons (PAHs) during processing and cooking at high temperatures. These compounds can damage DNA and promote the development of cancer cells.

Healthier alternatives:

To reduce cancer risk, it’s advisable to limit the intake of processed meats and opt for healthier protein sources. Here are some suggestions:

Less of:  

• Sausages

• Bacon

• Ham

• Hot dogs

• Salami

• Deli meats

• Corned beef

• Jerky

More of:  

• Fresh, unprocessed meats such as chicken, turkey, and lean cuts of beef or pork.

• Fish and seafood, which provide essential omega-3 fatty acids.

• Plant-based proteins like beans, lentils, tofu, and tempeh.

• Eggs and dairy products such as yogurt and cheese, in moderation.

Incorporating a variety of fresh, unprocessed meats and plant-based proteins into your diet not only helps reduce the risk of cancer but also promotes overall health. By making mindful choices, you can enjoy delicious meals while safeguarding your well-being. Remember: “Moderation not Elimination”.

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