Does eating meat increase my cancer risk?

Some research has suggested that diets high in red meat are associated with a modest increase in risk of bowel cancer; processed meat seems to be of most concern.

There is not enough evidence to draw any conclusions on eating poultry and the risk of cancer. However, eating fish may help to reduce the risk of bowel, breast and prostate cancer.

Meat may affect cancer risk because of the amount of fat in it, the way it is cooked or because big meat eaters miss out on other protective foods such as fruit and vegetables or wholegrain cereals.

What we do know is that meat plays an important part in the Australian diet. Lean red meat is an important source of iron, zinc, vitamin B12 and protein. In terms of cancer risk there is no reason to cut meat completely from your diet, but there are steps you can take to have a healthier eating pattern.

How much meat should I eat?

Cancer Council recommends eating moderate amounts of fresh red meat. A moderate intake of meat is 65-100g of cooked red meat, 3-4 times a week – this is also the recommendation in the Australian Guide to Healthy Eating.

Cancer Council recommends people limit or avoid eating processed meats, which are high in fat, salt and nitrates. Processed meats include sausages, frankfurts, salami, bacon and ham.

Try to choose lean cuts of meat or chicken, have more fish and make sure you eat plenty of plant-based foods such as fruit, vegetables and wholegrain cereals.

What is a recommended serve?

The following are examples of 1 serve of meat:

• ½ cup mince
• 2 small chops
• 2 slices roast meat.

This should roughly fit into the palm of your hand.

Other substitutes for 1 serve of meat include:

• 65-100g cooked chicken
• 80-120g cooked fish fillet
• 2 small eggs
• 1/3 cup cooked lentils, chick peas, split peas, dried or canned beans
• 1/3 cup nuts (eg peanuts or almonds).
  

Tips and ideas on meat and low-fat cooking methods

• Fill half your dinner plate with vegetables and don't think of meat as the main part of the meal.
  
• Include at least three different coloured vegetables with your main meal.
  
• Have some legume-based meals each week. Legumes include lentils, chickpeas, baked beans and red kidney beans. There are many types of dried peas and beans, which can be added to casseroles, soups or salads.
  
• Buy lean cuts of meat – those that have most of the fat trimmed off and where there is not much marbling of fat through the grain of the meat.
  
• Trim any visible fat off the meat before you cook it.
  
• Choose chicken pieces without the skin or remove skin before cooking.
  
• Canned fish like tuna and salmon make an easy sandwich with salad.
  
• Adapt your recipes to include more vegetables, eg add carrot, celery and peas to Bolognese sauce.
  
• For stir-fries, reduce the amount of meat and add extra vegetables.
  
• Experiment with vegetable risottos, frittatas made with vegetables and eggs, hearty vegetable soups, vegetable curries.

Barbecues Some research suggests that burnt or charred meat may increase the risk of cancer. Substances called heterocyclic amines are formed in foods that are cooked at high temperatures and blackened or charred. In animal studies, heterocyclic amines are carcinogenic (cancer causing). However, the evidence in human studies is not clear. It is recommended not to overcook or blacken meat on the barbecue. Marinating meat first prevents foods from charring. As well as keeping potential cancer causing agents down in the meat, marinating also keeps meat tender and adds flavour to your meal. You can also use gentler cooking methods such as casseroling, boiling or microwave heating rather than high-temperature grilling, pan-frying or barbecuing when cooking meat.