3 Key Facts About Red Meat Consumption and Cancer

1. Consumption of more than 500 grams of cooked red meat a week increases cancer risk

Red meat includes beef, lamb and pork. Poultry including chicken does not come under the red meat category. The review of all related research on red meat consumption shows that eating red meat excessively increases the risk of colorectal cancer. Colorectal cancer is now the commonest cancer in Malaysia. For those who like statistics and facts, a person who consumes 100 grams of red meat every day (or 700 grams per week) has a 17% higher chance of getting colorectal cancer compared to those who does not eat red meat. It easy to monitor your meat intake i.e. 3 ounces of red meat is about the size of a deck of cards or the iPhone. Do watch how much burgers and steaks you are consuming. Please do avoid processed meat including sausage, salami, pastrami, hot dogs, pepperoni, bacon, ham and corned beef.

2.The scientific evidence is strong

You may now ask, ‘How does red meat promotes cancer’? Red meat stimulates the production of N-nitroso compounds in the gut which promotes formation of cancer. For those who likes grilling, cooking meat at high temperature produces two cancer promoters i.e. heterocyclic amines (HCAs) and polycyclic hydrocarbons (PAHs). Red meat also contains the heme form of iron which can damage the lining of the colon.

3. How to reduce intake of red meat

Increase your consumption of fish and poultry (chicken etc.). There are also tofu and eggs which are also good sources of protein. Use red meat as a garnish or condiment to add flavour to the dish rather than red meat as the main dish. Be happy the next time you are served a smaller portion of red meat than your colleagues as it is healthier for you.

Top Tips: To prevent cancer, eat more vegetables, limit red meat intake, avoid processed meat, be physically active (jog, brisk walking or cycle) every day for 30 minutes or more, and maintain a healthy weight and BMI.

Professor Datuk Dr. A Rahman A Jamal