By Aaron Boike, B.S. Kinesiology, A.C.E. Certified Personal Trainer

On Monday, the International Agency for Research on Cancer, a part of the World Health Organization (WHO), released a statement based on a research review of over 800 studies performed by 22 scientists. The review examined the potential carcinogenic properties of red meat and processed meat. While many studies have come out in the last decade that suggest that processed meats may cause cancer, this review indicates that there is a nearly irrefutable body of evidence linking processed meats to cancer. The official statement classifies processed meats as a class one carcinogen, the same classification given to tobacco and asbestos. They also said that red meat is “probably carcinogenic.” The particular cancer of concern is colorectal cancer, the second leading cause of cancer deaths in the United States.

Now we’re left with the question of how to interpret this information. It is clearly outlined in the review that ones risk increases with greater consumption of processed meats. That means having some ham at this years holiday dinner probably won’t increase your cancer risk by any measurable degree. However, regular consumption of processed meats likely will lead to an increased risk. The WHO report estimated a person who consumes 50g (roughly two sausages or two slices of ham) of processed meats per day will likely increase their risk by about 18%.

An additional factor to be considered when interpreting this research is the strong link between consumption of processed foods and a low intake of vegetables, fruits, and whole grains. Increasing your intake of plant based fiber rich foods decreases your risk of developing colorectal cancer. Conversely, obesity, smoking, and heavy alcohol consumption all increase your risk. In my opinion, the best way to take this new information to heart is to increase your intake of natural plant based foods and make them the cornerstone of your diet….and if you want to have a strip of bacon with Sunday brunch, go for it.

References:

Bouvard et. al, Carcinogenicity of consumption of red and processed meat. The Lancet. Retrieved October 28, 2015. http://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/abstract

Processed meat and cancer – what you need to know. (n.d.). Retrieved October 28, 2015. http://scienceblog.cancerresearchuk.org/2015/10/26/processed-meat-and-cancer-what-you-need-to-know/