Red Meat - Health or Hazard?

The answer to this question is not as cut and dry as we would like it to be. However, when it comes to cancer prevention and survival, the evidence on this subject brings more clarity. The connection to colon cancer has been well established for years, but red meat consumption and other types of cancers, such as breast cancer, have more recently gained a solid research base. A Harvard study published in the Archives of Internal Medicine in November of 2006 found that red meat intake, which includes beef and pork, increases risk for breast cancer in premenopausal women. The study followed over 90,000 women between the ages of 26-46 and concluded that there was a strong correlation with estrogen and progesterone positive breast cancers and consumption of more than 3 weekly servings of red meat. In addition, a study conducted at Harvard University in an analysis of almost 15,000 male physicians in the Physicians’ Health Study, found that men who consumed red meat at least five times per week had a relative risk of 2.5 for developing prostate cancer compared to men who ate red meat less than once per week.

While red meat has some redeeming qualities, such as protein and iron, the deleterious effects on the body are numerous. High fat foods are known to increase estrogen levels in women and testosterone levels in men which are risk factors for the development of cancer. In addition, HCA's (heterocyclic amines) and PAH's (polycyclic aromatic hydrocarbons) are produced during the cooking of meat, which includes pork and fish. The higher the temperature, the greater the production of these compounds which are believed to increase cancer risk. To add insult to injury, all meats are devoid of the protective effects of fiber, antioxidants, phytochemicals, and other helpful nutrients. The kicker with red meat in terms of cancer development, is the added risk associated with a specific type of iron found in it. Heme iron, which is found in animal products, stimulates the production of N-nitroso compounds in the intestines. These compounds are know carcinogens and in human studies it was specifically red meat that was responsible for high gut concentrations.

For many, the thought of giving up red meat is all they can bear. If avoiding red meat is out of the question for you, consider dramatically reducing intake to no more than once a week. Choose meat from grass-fed animals to eliminate hormone and antibiotic exposure and look for recipes that keep the cooking temperature low. Make meat the exceptional treat and do your health a great favor.