Do Processed Meats Increase Cancer Risk?

by AZ Dietitians | Nov 11, 2024

Does eating processed meats increase your risk for cancer?

Nutrition and cancer risk will always be a hot topic, especially when it comes to prevention. Colon cancer is on the rise in young people, according to the American College of Surgeons National Cancer Database. According to the recent data, there has been a 15% increase in adult cases aged 18-50 since 2004. The rise in cases is understood to be a multifactorial issue with ultra-processed food consumption, including processed meats, beginning to be recognized as a potential culprit and risk factor.

What are Processed Meats?

Processed meats have been identified as potentially increasing colon cancer risk. This is primarily because of the substances that form within the product due to processing. Processed meats include deli meat products, bacon, sausages, spam, corned beef, ham products, as well as canned, cured, dried, or smoked meats. The term “processing” for meats includes anything to preserve the meat, such as smoking, drying, casing, curing, and salting. Hot dogs, types of jerkies, and pepperoni and other sausages are all considered processed meats. The harmful substances that are produced because of processing include heme, nitrates and nitrites, and heterocyclic amines and polycyclic amines.

Heme is the iron-containing part of the hemoglobin molecule that is the red pigment in meat. It has important biological functions. However, overconsumption of heme is correlated with an increased risk of colorectal cancer. Nitrates and nitrites are added to further preserve processed meats like bacon and sausage. Even products with nitrate and nitrite free labels still contain nitrates and nitrites that naturally occur in the process of preserving the meat. Both heterocyclic amines and polycyclic amines are produced when meat is cooked at high temperatures or for prolonged periods that results in the charring of the meat.

Mitigating Risk for Cancer or Other Health Issues Related to Processed Meat Consumption

Mitigating risk includes exploring alternative options to processed meats that still align with health needs, taste preferences, and budgeting. The MD Anderson Cancer Center offers helpful tips and easy ways to reduce processed meat consumption. Hardboiled eggs, tofu, tempeh, canned beans, grilled or baked chicken, or canned tuna or salmon are easy and convenient alternatives to processed meats. Adding cheese or avocado to breakfast sandwiches instead of bacon and adding veggies like mushrooms, tomatoes, and spinach to burgers and egg scrambles instead of bacon are other delicious alternatives and are nutrient dense. It is crucial to read food labels to understand what counts as a processed meat in addition to cooking meat at safe temperatures to avoid charring.

The Bottom Line: Mitigate Cancer Risk with Food and Lifestyle Choices

At the end of the day, it is impossible to completely eliminate cancer risk, but risk can be mitigated through both food and lifestyle choices. Eating a hot dog at a fourth of July or Labor Day barbecue will not result in your demise. The dose of something can determine both its benefit and risk. Having pepperoni on your pizza for an occasional pizza night or enjoying a charcuterie board with friends at a get together is not something that is going to substantially increase risk if done on occasion.

It is important to explore alternative options for processed meats that align with both your lifestyle and health goals in addition to being enjoyable. Eating a balanced diet is a part of a healthy lifestyle, and opting for more nutrient dense foods over processed foods can help in reducing disease risk and increasing overall health. Need help determining what a healthy diet looks like for you? Reach out to our Registered Dietitians today!