Red meat and Processed meat

Red meat and processed meat linked to higher mortality rates

The publication by Sinha et al in the Archives of Medicine in March 2009 about meat consumption and mortality in the US National Health Institutes –American Association of Retired Persons Study of some half million people, provides even more certainty that, in diverse populations, minimizing red meat intake and avoiding processed meats altogether is an important measure to reduce mortality from both cancer and cardiovascular disease. White meat in this study meant poultry and fish- for both men and women, it was protective against total mortality, cancer mortality and all other causes of death collectively assessed. This study was amongst White, Hispanic, Black, Asian and Native Americans .It is consistent with the Australian Health 2000 (Victorian Anti-Cancer Council ) of more than 30000 Australian ,Greek, and Italian born Victorians as well findings for meat and cancer. It also provides similar information to a similarly large study across several European countries (EPIC, the European Cancer study).The corollary is that a plant-based diet is a preferred orientation for food intake in the human species and many studies support this conclusion.The US study has taken into account energy (calorie) intake and physical activity which, along with obesity, are now known to be increasingly important risk factors for several cancers like large bowel and breast, as they are for cardiovascular disease. Nevertheless, meat, especially processed meat, might be a greater risk in populations with low physical activity and obesity. The recent (2007) WCRF (World Cancer Research Fund) report on Diet, Physical Activity and Cancer would support this view.What then is the place of meat in the human diet? In small amounts, even about an ounce of 30g, it can make a significant difference to the risk of micronutrient (vitamins and minerals) deficiency, protecting against such deficiency. Fresh, lean red meat of these amounts is likely to be of more benefit than harm. For most of the world’s food insecure, this would be an advantage.But, if meat production, with its land , energy and water requirements and green gas emission potential, is to be sustainable, it will need to be a little for most and not a lot for a few!

2005 Asia Pacific Journal Review on Red Meat and Heart Health

2004 Asia Pacific Journal in the NEWS on Red meat

The March 2004 issue of the journal contains 2 articles in the "News and Views" section on red meat:
1. Summary of a Scientific Meat Nutrition Workshop hosted by the New Zealand Beef and Lamb Marketing Bureau
2. Raising meat consumption in a contempory world by Dr Noel Solomon and Professor Annie Anderson
Read both articles to get the pros and cons about what the scientific community is saying about red meat and health. click here

Cooking meat (or any high protein food)

A 2005 report is available on charred meat intake and bowel cancer (available on-line) by the U.S. Department of Health and Human Services. Studies have shown that populations that consume well-done or grilled meat have an increased risk of developing stomach, colorectal, pancreatic. Read more about the evidence on the ABC website

Sprinkling some herbs (e.g rosemary, oregano) on meat before high temperature cooking (like frying, grilling, barbecuing) appears to counteract the formation of potentially dangerous (carcinogenic) compounds, according to a recent study from the US (Kansas State University). This applies to any high protein foods cooked at high temperatures like chicken, fish, pork.
Ideally, meat should be cooked long and slow with little or no burning such as in stews or casseroles. For barbecues, the researcher says wood smoke may be better than charcoal briquettes because earlier studies indicate tree and plant smoke contain antioxidants. Native Americans even used to treat certain illnesses with wood smoke. To find out more, read the Interview with the researcher on the ABC website

Curry, onions, processed meat and cancer

Researchers from the Karolinska Institute in Sweden have established a connection between processed meats and stomach cancer. They analysed the results of 15 studies published over the last 40 years from Europe, and North and South America – studies looking at groups of patients with stomach cancer. They found that, compared to the normal population, those people with stomach cancer were more likely to have processed meats in their diet – foods like bacon, sausages, hot dogs, salami, ham, liver pate, and devon. They calculated that adding 30 grams of processed meats a day raised the chances of developing stomach cancer by anywhere between 15 and 38 per cent, with bacon posing the highest risk. The results add to a growing body of other evidence linking processed meats to other cancers like pancreatic cancer and cancers of the colon and rectum. It has been suggested that the small amounts of preservatives in these meats, like nitrates, nitrites, sulphites and sulphides; or additives like phosphate, glutamate or ascorbic acid may be responsible. Or it could be due chemicals like nitrosamines that form in the manufacturing process, derived from the additives and preservatives.

Interestingly, curcumin found in turmeric (commonly used in curry powder) and quercetin found in onions may provide some protection against colon cancer. Researchers from Johns Hopkins University in the US did an experimental study on a small number of people who had precancerous polyps in the large bowel. They added 480 milligrams of curcumin and 20 milligrams of quercetin three times a day to the diets of patients with polyps for six months. After 6 months the size and number of polyps were reduced by 60%. This might explain why populations of Asian immigrants seem to have low rates of bowel cancer compared to non Asians. Also, marinading meat in herbs, spices, olive oil, lemon juice may counteract the development of carcinogens formed during cooking.

Red meat has also been linked to an increased risk of bowel cancer – though the evidence isn't as strong as for processed meats. Limit your consumption of red meat to no more than 100 grams (the size and thickness of your palm) three to four times a week, the Cancer Council advises. Also, limit your intake of processed meats and use herbs and spices/curry, onions and garlic in your marinades and during cooking.

Summary (as seen on HEC.iTV):

How much and how often is Red Meat recommended?

Around 3 serves of red meat a week is fine. However, having more than this has not been conclusively associated with any adverse health effects.1 serve is about 60-100g of cooked meat; 100g is the size of a pack of cards. HEC nutrition experts recommend up to 2 or 3 serves of red meat a week, for several reasons: firstly on the grounds of environmental sustainability and secondly to leave space in your diet for other beneficial meat alternatives which will also encourage the intake of a variety of foods across the week. However, having red meat less often than 2-3 times a week may increase your risk (especially young women) of having an inadequate intake of iron and zinc. If you are vegetarian/vegan or do not eat red meat often, it is advisable to have legumes (such as lentils, dried beans, chick peas) or nuts daily. So the questions is: if you eat red meat several times a week, what do you have on the other days of the week? Other meat alternatives, supplying nutrients found in red meat (like protein, iron, zinc, niacin), are recommended. These include fish, pork, chicken, eggs (omelette), nuts (in a stir fry), or legumes (bakedbeans). See also the HEC healthy eating pyramid.

Last Updated: September 2006