Key takeaways
- Meat is a valuable source of nutrition, including protein and essential micronutrients
- Eating red and processed meat increases the risk of bowel cancer
- The World Cancer Research Fund (WCRF) recommends eating only moderate amounts of red meat, and little to no processed meat
- To cut back on red meat, think about substituting white meat, fish, dairy or pulses
Research by the WCRF has found that eating red and processed meat increases the risk of bowel cancer. If you’re interested in reducing cancer risk, you do not have to eliminate these meats from your diet, but eat moderate amounts. In this article, Perci dietitian Rachel White shares how much red and processed meat is recommended, some ideas for cutting back and the ways a dietitian can help.
Is there a link between eating meat and cancer risk?
Yes. The WCRF states that, ‘One of our Cancer Prevention Recommendations is to eat no more than moderate amounts of red meat, such as beef, pork and lamb, and eat little, if any, processed meat. There is strong evidence that consumption of either red or processed meat are both causes of colorectal (bowel) cancer.’
Should we cut out meat altogether?
The WCRF recommendations do not suggest completely avoiding meat. Meat is a valuable source of nutrition, particularly protein, iron and Vitamin B12, which are essential for good health. However, if you want to reduce your cancer risk, the recommendation is to limit the amount of red meat you eat to three portions or fewer a week (a portion is one pork chop, one fillet steak or two lamb chops). This is the equivalent of 350–500g of cooked weight in total, or 700–750g raw.
To reduce your cancer risk, consider limiting the amount of processed meat you eat. This includes sausages, bacon and ham.
There are benefits to following a vegetarian or vegan diet, however, I recommend thinking about how you will ensure you’ll get enough essential nutrients in your diet: protein, iron and Vitamin B12.
What are some easy ways to eat less meat?
If you’re looking to eat less meat, it’s a good idea to think about what you like to eat, and to find some alternatives. For instance, where can you substitute the red meat in your meals for white meat (chicken and turkey), fish, eggs or dairy products?
You might want to explore meat alternatives like tofu or Quorn. These are good sources of protein and can be a helpful stepping stone on the way to eating less meat.
Pulses also make an easy and healthy meat replacement. You could try swapping out half the meat in a bolognese or lasagne, for lentils, and then all of it. Remember that you don’t need to make this change all at once. Small steps in the right direction are usually easier and more successful in the long run.
How could a dietitian help me to eat less meat?
A dietitian can be a helpful source of information, ideas and support as you transition to eating less meat. We’d usually start by making a food diary and deciding which meals could be swapped for a healthier alternative, for instance, a ham sandwich for lunch with a baked potato, soup or salad.
If you’re looking to become totally vegetarian or vegan, a dietitian can support you to get the essential nutrients you need from plant-based sources, and advise you about supplements that can help.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References:
‘Limit red and processed meat,’ wcrf.org, accessed July 2024, https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/