Diets High in Red and Processed Meats Increase Cancer Risk

Put down the hot dog and step away from the grill. Further proof that a diet high in red meat and processed meats (hot dogs, sausages, and so on) significantly increases the risk of colorectal cancer -- the second most prevalent cancer killer -- has emerged from a broad-based European study.

A report in U.S. News & World Report provides the results of the study:
"Researchers in Europe have confirmed that a diet loaded with red and processed meats increases the risk of developing cancers of the colon and rectum by 35 percent. Likewise, a diet high in fish–a serving once a day rather than once a week–cuts the risk by 31 percent. Eating lots of red meat and almost no fish bumped the risk of developing these lethal cancers up to 63 percent."

The study involved 500,000 men and women between the ages of 25 and 70.

The study does not mention the fat content of the meats consumed in the study, nor does it mention the fiber intake of those who developed the cancer. Still, we can make a few assumptions based on the results:

* Do not eat processed meats -- they contain high levels of saturated fats and nitrates, both of which are linked to cancer. This includes hot dogs, bologna, and other forms of pre-packaged processed meats.
* Reduce your intake of red meat -- and if you do eat red meat, select extra-lean ground beef (at least 94 percent lean), select lean cuts of steak (top round and sirloin are often among the leanest), and limit intake to twice a week.
* Increase your fiber intake -- the daily intake should be around 25 to 35 grams, but most people are getting less than 15 grams a day.

I've been telling my clients to stay away from red meat, even those who do not have much fat to lose or are trying to bulk up. This study (and the previous 1990 Nurses Health Study) is why I make that recommendation.