Maintaining a healthy diet is an important part of keeping your overall wellbeing in check. It could even help lower your risk of cancer as you age. Luckily, there are plenty of great, anti-inflammatory foods you can add to your plate to stay healthy and potentially prevent cancer. However, while many factors play a role in your risk of disease, there are certain foods that have been linked to a higher risk of cancer.
According to dietitian Alyssa Tatum in an article from the MD Anderson Cancer Center, processed and red meats, in particular, can introduce harmful compounds, such as carcinogens, into the body. These compounds can lead to cellular damage and contribute to the development of cancers like colorectal and stomach cancer. Below, we’ll break down six specific types of meats experts warn against and share expert tips from Tatum.
1. Burgers and Steaks
Red meats like burgers and steaks are popular choices, but the unfortunate truth is that they come with many health risks. That includes a potentially higher risk of cancer, according to Tatum. "Red meat such as beef, pork, venison, and lamb has been linked to colorectal cancer," she warns. Does that mean you have to give them up entirely? Not necessarily. "We’re not entirely saying 'Don’t eat it,' but we’re saying, 'Try to reduce the frequency of red meat intake and choose smaller portions,'" she notes.
Another factor to consider is cooking temperature. Tatum warns that grilling or cooking these meats at high heat can produce harmful carcinogens. "When they are being cooked at such a high temperature, they can produce carcinogens that are linked to cancer." To lower your risk, consider opting for gentler methods like baking or sous vide.
2. Bacon
Wake up and smell the bacon—but maybe don't eat too much of it. This tasty breakfast staple is highly processed. Tatum says that processed meats have been associated with increased cancer risk. Like other processed meats, bacon often contains nitrates and nitrites, which can contribute to colorectal and stomach cancers. "These options are often preserved using nitrates and nitrites, which can increase the risk of colorectal and stomach cancers," she explains. If you still want to eat bacon from time to time, look for nitrate- and nitrite-free options when available.
3. Sausage
Sausage, another processed breakfast meat, carries similar risks due to the preservatives. These are typically used to enhance its flavor and shelf life. Instead of reaching for your go-to sausage, it's best to swap this meat out for healthier options if you want to reduce your risk of cancer. Always check the nutrition label and go for choices with fewer additives. "I recommend seeing if there are healthy swaps available for that food and reading labels to compare products," Tatum says.
4. Deli Meats
We love an Italian sandwich as much as the next person, which is why we're so sad to say that deli meats like ham, salami, and sliced turkey are another processed option to steer clear of if you want to reduce your risk of cancer over 50. These cold cuts are packed with preservatives that are linked to increased cancer risk. When choosing deli meats, Tatum advises looking for products with lower sodium content and opting for nitrite-free options if possible.
5. Hot Dogs
Who doesn't enjoy a hot dog at a cookout from time to time? If you're looking to stay as healthy as possible, though, it's crucial not to eat this processed meat in excess. Hot dogs are another processed meat that is high in nitrates and nitrites, which contribute to cancer risk. As with other processed meats, Tatum suggests opting for nitrite-free versions or exploring healthier alternatives, especially if you eat hot dogs regularly.
6. Fatty Cuts
Fatty cuts of meat, such as pork ribs, can be another major culprit due to the fact that they often involve high-temperature cooking methods, such as grilling or smoking, which Tatum notes can produce carcinogens. Tatum recommends choosing leaner cuts of meat, trimming visible fat, and considering marinades, which can reduce the formation of cancer-causing chemicals when cooking. When it doubt, reach for plant-based options, too!
