Washingtonpost By Ariana Eunjung Cha October 26 at 1:30 PM
In an announcement that has alarmed bacon lovers and sent the beef industry into a furor, the
World Health Organization's cancer research arm on Monday
declared processed meat a carcinogen, like tobacco, and said red meat is probably one, too.
Here's what experts have to say about what this new warning means for your diet:
What meats are they talking about exactly?
The
International Agency for Research on Cancer's definitions of processed
meat and red meat are very wide. Processed meats encompass any meats
that have been "transformed through salting, curing, fermentation,
smoking, or other processes to enhance flavor or improve preservation."
This would include sausages, corned beef, hot dogs, beef jerky, canned
meat, meat-based preparations and sauces, turkey and chicken cold cuts,
as well as bacon.
Red meat refers to "all types of mammalian muscle meat," such as beef, veal, pork, lamb, mutton, horse — even goat.
What kind of cancers did the scientists look at?
For
processed meat, the carcinogen label was given based on studies about
colorectal cancer. They also found an association between processed meat
and stomach cancer. For red meat, the data pointed to associations with
colorectal, pancreatic and prostate cancers.
Why do they think these are dangerous to our health?
Scientists
think that something bad happens to meat during the process of salting,
curing or other treatment that causes the build up of carcinogenic
chemicals such as N-nitroso-compounds (NOC) and polycyclic aromatic
hydrocarbons (PAH) in the food. In red meat, cooking can also produce
suspected carcinogens — in this case heterocyclic aromatic amines (HAA)
and PAH. The IARC's report, published in
Lancet Oncology,
notes that "high-temperature cooking by pan-frying, grilling or
barbecuing generally produces the highest amounts of these chemicals."
[Whole milk is okay. Butter and eggs too. What’s next?]
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| (AP/Tyler Morning Telegraph/Sarah A. Miller) |
Oh-oh. I eat a lot of meat. What do I do now?
The
IARC's director, Christopher Wild, said that the group's findings
support recommendations to "limit" intake of meat. But Wild also hedged a
bit saying that red meat has "nutritional value."
The American
Cancer Society's Susan Gapsur recommends that people who do eat meat
begin to cut back on the amount of red meat they consume and "really
limit" their intake of processed meat. Gapsur, a vice president for
epidemiology, said people should be moving toward a more plant-based
diet and choose fruits, vegetables, and beans as alternatives to meat.
Marion
Nestle, a professor of nutrition, food studies and public health at New
York University, said her recommendation on processed meat and red meat
the same: Eat less. But Nestle stops short of recommending everyone
should become a vegetarian.
"Some people are interpreting it as don’t eat meat at all. I don’t know if that's reasonable," she said.
"The
evidence against processed meat is very strong, but it's very hard to
consider giving up. A BLT is really a wonderful thing."
She
said that a number of the studies that link meat to risk of cancers
involve individuals who eat meat multiple times a week, if not at every
meal, rather than occasional consumers of meat. These people may have
other unhealthy habits like exercising less that elevate their risk of
cancer. Nestle emphasized that "you don’t need a special diet for
cancer."
"You just need to eat a healthy diet. That takes care of everything," she said.
That's
helpful, but what I really need to know is the bottom line. What's a
safe level of meat consumption? Is it okay for me to eat a
hamburger with bacon twice a week? Once a week? Once a month?
While
scientists have come up with those sorts of general recommendation for
alcohol consumption (one drink a day), none exists for meat. A person's
individual biology is complex and a safe level for one person may not be
safe for another. It depends on what the rest of your diet looks like,
how often you exercise, your genes and a whole slew of other factors.
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U.S. dietary guidelines recommend that Americans eat diets rich in
fruits
and vegetables, whole grains, seafood, legumes and dairy and stay away
from red meat but they don't offer any specific numbers. The
World Cancer Research Fund International comes the closest
— suggesting that people who eat red meat consume less than 500 grams
(18 oz) a week and very little if any processed meat.
But American Cancer Society's Gapsur emphasized in an interview that "we don’t know if there is any perfectly safe level."
"The risk increases with the amount consumed," she said. "The best we can recommend is decreasing your consumption."
The IARC's
report that came out this week says that if you eat 50 grams of
processed meat (the equivalent of a few slices of bacon) every day — or a
total of 350 grams a week — your risk of colon cancer goes up by 18
percent. That's a lot.
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