I recently appeared on CBC News Network to discuss a World Health Organization update classifying processed meat as a carcinogen — the same category that includes tobacco and asbestos. The segment summarized the WHO findings and what they mean for everyday food choices.
When I arrived at the studio, a security guard asked what the interview was about and joked, “You’re not gonna be too popular at the local deli now!” As someone who loves food and works as a dietitian, I admit I still enjoy the occasional Canadian bacon.
Is bacon the new smoking?
Not exactly. I tell my private clients and patients at The Princess Margaret Cancer Centre — and I told CBC anchor Andrew Nichols — that overall diet and lifestyle matter most. Following a balanced approach, such as an 80/20 rule where healthy choices like vegetables, legumes, fruit, nuts, seeds, fish and lean poultry make up about 80 percent of your intake, allows room for less-healthy options about 20 percent of the time. No diet is perfectly strict; moderation and pattern matter more than zero tolerance.
To put the WHO numbers into perspective: worldwide, diets high in processed meat are linked to roughly 34,000 cancer deaths per year, while smoking is linked to about 1 million cancer deaths annually. So processed meat doesn’t carry the same overall burden as tobacco, but it does contribute meaningfully to cancer risk.
Was I surprised by the WHO announcement? No. Organizations such as Dietitians of Canada and the World Cancer Research Fund have long advised limiting processed meat because of links to stomach and colorectal cancers. Processed meats are also typically high in saturated fat and sodium, which can negatively affect heart health when consumed regularly.
That said, you don’t need to swear off sausages forever. Cancer risk is influenced by overall dietary patterns rather than a single food.
How much processed meat is too much? Research suggests that consuming about 50 grams per day — roughly two slices of salami or one hot dog — is associated with an 18 percent increase in lifetime colorectal cancer risk. The more processed meat consumed, the higher the risk.
My practical advice: enjoying a couple of bacon strips on the weekend is reasonable. Regularly eating processed deli meats every day, however, especially in children’s lunches, is a pattern worth changing. Simple swaps include roasting a chicken for leftovers, using tuna or egg salad made with Greek yogurt or hummus, or choosing other wholesome sandwich fillings.
What about red meat?
The WHO classified red meat as “probably carcinogenic,” meaning it may increase the risk of pancreatic, colon and prostate cancers. The American Institute for Cancer Research recommends limiting red meat to about 18 ounces (cooked) per week to reduce colorectal cancer risk. Visualize a three-ounce portion as roughly the size of a deck of cards — that portion six times a week would reach the 18-ounce guideline.
Make “Meatless Mondays” a bigger part of your week
To lower cancer risk, consider replacing some red and processed meats with plant-based proteins like beans, lentils, chickpeas and modest amounts of nuts and seeds. Plant-forward diets reduce intake of saturated fat from animal sources and provide fiber, antioxidants and phytochemicals that support overall health and may help protect against cancer.
Processed meat defined:
Anything transformed to improve flavor or preserve it — examples include sausages, canned meat, beef jerky and smoked products.
Red meat defined: Beef, veal, pork, lamb, mutton, horse and goat.
The WHO report also advised avoiding high-temperature cooking methods such as pan-frying and grilling, which can form chemicals linked to cancer. Marinating meat with antioxidant-rich ingredients can significantly reduce formation of these compounds.
Small changes in daily habits — choosing plant-based meals more often, limiting processed and red meats, and adjusting cooking methods — can reduce cancer risk without eliminating foods you enjoy. Have you reconsidered your meat choices after hearing about processed meat and cancer risk? I’d love to hear your thoughts.
(Photo credits: Caro Wallis, Lamerie, Taryn and Alpha via Flickr)
This article was published on Huffington Post as “Get the Cured Pork Off Your Fork.”