Red alert: the perils of processed meat
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Suzanne Harrison
Updated on Sep 14, 2009
A ham and salad sandwich for lunch is a daily staple for children and adults alike. Bacon or ham and eggs for breakfast is another firm favourite. And let's not forget honeyed Christmas ham, stir-fried beef or rack of lamb ... the list goes on.
So what will people make of a new warning from the World Cancer Research Fund that processed meats (ham, salami, bacon, pastrami and so on) and red meat (including pork) cause bowel cancer?
Like those in the diet industry, the public are likely to be divided over the news and possibly cynical of constant, sometimes contradictory, food warnings. The fund says not eating processed meats greatly reduces the risk of bowel cancer. It also advises people to drastically reduce their consumption of fresh red meat.
"Avoid eating processed meats almost always," the report says.
"There is strong evidence to show that eating no more than 500 grams of red meat and cutting out processed meat can reduce our risk of bowel cancer, the third most common cancer in the UK.
"The scientific evidence linking processed meat and bowel cancer shows that the best amount to eat is none at all."
Meanwhile, [red meats] contain a red-coloured compound called haem, which has been shown to damage the lining of the colon.
"Red meat can also stimulate production in the gut of cancer-causing substances called N-nitroso compounds, which can damage DNA in cells.
"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."
However, there is a way meat eaters can reduce the risk. "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, the report says.
"Fish and lean poultry were not found to increase our cancer risk. These are good alternatives in recipes that use red meat."
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.
Also, 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.
Although most processed meat is red meat, "sausages and bacon made from poultry are also best avoided "until we know more", the report says.
The report sparked accusations of scaremongering in the British media.
"In the latest in a long line of food scares, this one scares me more than most," writes columnist Jan Moir in the Mail Online after a charity there warned parents not to make sandwiches for their children containing processed meats. Moir goes on to call the report "sly, anti-meat propaganda".
There's no need to panic, according to the Asian Food Information Centre, a Singapore-based group of scientific, health and communications professionals who provide information on food safety, health and nutrition for the region.
"In Asia, we try to achieve moderation in all things and a balanced diet should be no exception," the centre says.
"Always beware of extreme warnings telling you to stop eating a certain food item and look for the science behind it, if there is any. Usually the correct conclusion is that informed moderation is the best way to go in dietary choices."
Meanwhile, the British Food Safety Authority says that while there is some evidence linking bowel cancer to red and processed meats, "there is no evidence that the occasional ham sandwich will increase the risk".
Processed meats, such as ham and salami, can form part of a balanced diet, the authority says.
"However, processed meats can contain high levels of fat, particularly saturated fat, and salt, so we wouldn't recommend eating them too often. Parents should try to include a variety of sandwich fillings [for school lunches], including chicken and fish.
"Meat is a good source of iron, zinc, B vitamins and protein, but, due to its high saturated fat content, it should be eaten in moderation."
In Hong Kong, Sally Lo, chairman of the Hong Kong Cancer Fund, says the link between red and processed meats and bowel cancer has been widely circulated for some time. Lo says bowel cancer is a major problem in Hong Kong.
She says the fund advocates healthy eating and exercise in helping to minimise the risk of cancers, particularly those relating to the stomach and colon.
"It has long been reported that a poor diet, particularly those high in red meat and processed foods, can heighten the risk of developing cancers, which is why we suggest that these food items [processed meats and red meats] be enjoyed in moderation," Lo says.
"Bowel cancer is the second leading form of cancer diagnosed in Hong Kong, and is set to overtake lung cancer as the leading form of cancer affecting our community in the next 10 years.
"It's vitally important for people to recognise that diet plays a key role in their health long-term and that everyone is in a position to reduce their cancer risk by consuming more fruit and vegetables and less red meat and processed foods."
Phoebe Ng, a registered public health nutritionist (UK) and the creator of Hong Kong dietary website Sparklife, says it comes down to the quantity of meat you eat. She believes the World Cancer Research Fund has not overreacted by giving the warning.
"It is not necessary to avoid all red meat as it provides a good source of iron, vitamin B12 and so on," says Ng. "However, it is not overreacting to say people should eat less red meat and that it is better not to have processed meat."
Ng says many other medical experts and researchers have found a link between red and processed meats and some cancers.
She says the increased cancer risk from eating processed meat is due to the salt and nitrates in it.
For more information, go to wcrf-uk.org, sparklife.com.hk, or afic.org
Source: www.scmp.com
