What’s the deal with red meats and processed meats?

I told a friend about the recent finding on red and processed meats from the World Health Organization’s (WHO) International Agency for Research on Cancer (IARC). My friend is your typical meat and potato guy. He loves his burgers and steaks. Below are some of the questions he asked. 

Photo courtesy of Food Explorer RD: flaming chorizo

What was the finding? The IARC analyzed more than 800 different studies on red and processed meat’s role in increasing cancer risk. The report places processed meats in Group 1: Carcinogenic to Humans (same category as cigarettes). Red meat was classified as Group 2A: Probably Carcinogenic to Humans. They classified carcinogenic status into 5 different groups: Group 1- carcinogenic to humans, Group 2A- probably carcinogenic to humans, Group 2B- possibly carcinogenic to humans, Group 3- not classifiable, Group 4- probably not carcinogenic.

According to the IARC, the evidence for an association with eating red meat is for colorectal cancer, but there are also some links with pancreatic cancer and prostate cancer. It is estimated by the Global Burden of Disease Project that 34,000 cancer deaths per year worldwide are due to diets high in processed meats. Eating red meat has not yet been found to cause cancer.

I think it is important to note that the American Institute for Cancer Research (AICR) and the World Cancer Research Fund have found convincing evidence that red and processed meats were a cause for colorectal cancer since 2007. They’ve even updated their research in 2011. As a dietitian working with cancer patients, my colleagues and I have cautioned my patients about limiting red meats and avoiding processed meats even before the news on the recent meat classification broke out. Thus, it is good to know that the IARC’s report supports AICR’s research analysis on red and processed meats role in increasing cancer risk.

What is processed meat? What is red meat?

According to the American Institute for Cancer Research, processed meats are meats that are not fresh. These meats have been transformed by smoking, curing, salting, or adding other chemical preservatives in order to enhance flavor or preserve them. Some examples of processed meats are bacon, sausage, hot dogs, ham, pastrami, cold cuts, and beef jerky.

Red meats are meats that come from a mammal such as cows (beef and veal), pigs (pork), sheep (lamb and mutton), horses, goats, and bison. It is called red meat because of the amount of blood in the tissue.

What is in processed and red meat that lead to this finding?

It may be the added nitrates and nitrites, the smoking, or cooking at high temperatures used in processing the meats. It could also be the heme iron in red meats or the carcinogenic chemicals that form during meat processing such as N-nitroso compounds and polycyclic aromatic hydrocarbons. High heat cooking of red meat and processed meats can also produce heterocyclic aromatic amines and polycyclic aromatic hydrocarbons.

Does it make a difference if it’s organic meat?

For now, the research analyzed by the WHO didn’t differentiate between organic or conventional meats.  It is the chemical properties in all forms of meats that may make it more carcinogenic.

Does this finding mean NO MORE red or processed meat is allowed EVER?

The bottom line is that research has found that processed meats, even small amounts daily, increase cancer risk. Avoid processed meats except for special occasions. Meanwhile, red meats contain other beneficial nutrients such as complete protein, B vitamins, iron, and zinc. The AICR recommends to limit eating cooked red meats to 18 ounces or less per week, which is approximately 4 hamburgers (quarter-pounders) weekly.

Keep in mind the saying, “the dose makes the poison”. Eat less of ALL meats. By doing so, you not only reduce your risk of some types of cancers, but also reduce your risks for heart disease, diabetes, and other illnesses.

My friend's next question will be explored in another blog post soon: what does 18 ounces mean? What does it look like?

Sources:

Bacon, Processed Meats a Cause of Cancer- Your FAQs from the American Institute for Cancer Research. http://blog.aicr.org/2015/10/23/red-meat-bacon-and-other-processed-meats-and-cancer-back-in-the-news/. Accessed October 26, 2015. 

Q & A on the carcinogenicity of the consumption of red meat and processed meat from the International Agency for Research on Cancer. http://www.iarc.fr/en/media-centre/iarcnews/pdf/Monographs-Q&A_Vol114.pdf. Accessed October 26, 2015. 

FAQ: Exactly what processed meat should I avoid, and other questions by Nsikan Akpan. http://www.pbs.org/newshour/updates/faq-exactly-processed-meat-avoid-questions/. Accessed October 26, 2015. 

Do Bacon, Hot Dogs and Red Meat Cause Cancer? Facts andWhat You Need to Know by Julie Lanford. http://www.cancerdietitian.com/2015/10/do-bacon-hot-dogs-and-red-meat-cause-cancer-facts-and-what-you-need-to-know.html. Accessed October 26, 2015. 

The blog content and information provided by Food Explorer RD is provided for informational purposes only. It is not intended nor recommended as a substitute for medical advice, diagnosis, or treatment. Seek the advice of your own physician or other qualified health care professional regarding any medical questions or conditions. 

7 Ways to Make Halloween Safer for Kids with Food Allergies

It's the holiday sweets kickoff! Store shelves are filled with candy or chocolate sales for Halloween trick or treaters and for sweets lovers. Thanksgiving and Christmas-inspired treats are starting to pop up everywhere. 

For me, the best part of Halloween is seeing our dogs donning their costumes attending the door and the kids in adorable costumes trick or treating. However, it is important to beware not only of goblins, witches, and scary ghosts, but also kids with food allergies. Parents should reinforce to their kids about specific food allergens and how to manage potential allergic reactions.

Below are tips for an allergen-free Halloween adapted from the Academy of Nutrition and Dietetics.

1. Read all food labels.
2. Talk to your neighbors for suggestions for “safe” candy
3. Look for the Teal Pumpkins.
4. Instill the “always ask first” rule.
5. Keep safe at school.
6. Trade or donate.
7. Start a new tradition. Consider giving away non-candy items instead of candy. 

Happy Halloween to all!

Photo courtesy of Food Explorer RD and Hope and Sammy

Source:

7 Ways to Make Halloween Safer for Kids with Food Allergies from the Academy of Nurition and Dietetics

Tips for Adding Fiber to Your Daily Meal Pattern

1)      Slowly and gradually increase the amount of fiber you eat to meet the daily requirement of approximately 20-35g.

2)      Choose whole grains (eg: whole wheat, oats, rye, barley, quinoa, amaranth, spelt, buckwheat, sorghum, wild rice, brown rice, farro, or kamut)

3)      Select 100% “whole” grains mentioned above. Make sure to take a look at the ingredients list and that the whole grain is the first or second ingredient.

4)      Eat brown rice or wild rice instead of white rice or potatoes.

5)      Replace some, if not all, white or all-purpose flour in recipes with whole wheat flour.

6)      If you prefer to eat white flour, add on fruit(s) or vegetable(s) to increase the fiber content of that particular food. (see below picture)

7)      Have a fruit or vegetable as a snack.

8)      Choose fresh fruit and vegetables instead of juices.

9)      Eat fruits or vegetables with peels or skins on.

10)   Read and compare Nutrition Facts label to find higher- fiber foods (at least 3 grams per serving or more)

11)   Drink plenty of fluids, at least 8 cups per day, depending on your activity level and medical issues. 

Photo courtesy of Food explorer RD

In the above photo, my friends and I added arugula to a margharita pizza to increase our dietary fiber! Whenever possible, customize and ADD ON more fruits or vegetables!




The blog content and information provided by Food Explorer RD is provided for informational purposes only. It is not intended nor recommended as a substitute for medical advice, diagnosis, or treatment. Seek the advice of your own physician or other qualified health care professional regarding any medical questions or conditions.