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  5. Limit red and processed meat

Limit red and processed meat

  1. Home
  2. Cancer information
  3. Reduce your risk
  4. Eat well
  5. Limit red and processed meat

Why you should choose alternatives to red and processed meat more often 

Eating red and processed meat increases cancer risk.

A family eating at a picnic table outdoors

Our recommendation

The Canadian Cancer Society recommends eating a variety of protein foods and choosing alternatives to red and processed meat more often.

What is red meat?

Red meat is any type of meat from mammals, such as beef, veal, pork, lamb, mutton or goat.

What is processed meat?

Processed meat is any meat preserved by smoking, curing or salting or by adding preservatives. Most processed meats are made from beef or pork, but they can also be made from turkey and chicken. Ham, bacon, salami, hot dogs and sausages are examples of processed meats. Sliced deli or luncheon meats made with chicken or turkey are also processed meats.

How do red and processed meats increase cancer risk?

Researchers are studying this. It may be that red meat increases cancer risk because of a substance called heme. Heme contains iron and gives red meat its colour. When heme breaks down in the gut, it forms N-nitroso compounds. These compounds can harm the cells lining the colon, possibly leading to cancer.

When any meat is preserved by smoking, curing, salting or adding preservatives, cancer-causing substances can be formed.

Research shows a connection between processed red meat and cancer. For other processed meats like chicken, turkey or fish, check the label for preservatives like nitrates or nitrites. If these preservatives are not listed, these meats are usually a better choice than processed red meats.

If I cut back on red meat, how will I get enough protein?

Good question! Your body needs protein to grow cells, heal tissue and maintain a healthy immune system to fight disease. Red meat is high in protein but you can still get the protein you need from many other protein foods.

Other excellent protein foods include:

  • fish and seafood
  • poultry like chicken and turkey
  • dairy products such as yogurt, cheese and milk
  • legumes such as beans, peas, lentils and soybeans
  • nuts and seeds
  • eggs

6 ways to reduce red and processed meat

Check out these 6 ways you can reduce red and processed meat in a healthy diet.

Make healthier choices when buying and cooking meat

Choose the leanest cuts of meat and trim any visible fat before cooking. A serving of red meat is 85 grams (3 ounces) when cooked – smaller than a deck of cards.

Cut back

When making a chili or stew, cut the meat quantity in half and replace it with double the amount of beans or other legumes. Make meat go further by chopping it into small pieces, buying ground meat and using smaller amounts in stir-fries, salads and pasta sauces.

Save processed meat for special occasions

Save hot dogs for baseball games and occasional barbeques and smoked hams for holiday dinners instead of making them part of your regular diet.

Make at least one meatless dinner each week

Choose dishes like vegetarian tacos, chili or hearty salads with legumes for a fun and filling meal without the meat.

Replace processed meat with veggie options

Try a veggie wrap with hummus on whole grain bread for lunch instead of a sandwich with cold cuts. Make a pizza without pepperoni. Add boneless chicken chunks with lots of veggies and herbs instead.

Switch out red meat for poultry or fish more often

Make up the rest of your meal with vegetables and whole grains.

Research shows that cooking meat, poultry and fish at high temperatures (frying, broiling or barbecuing) may increase your risk of cancer. Why? Cancer-causing substances are formed when these foods are cooked at high heat.

A roasted chicken and veggies being taken out of the oven

5 cooking habits that will reduce your cancer risk

Here’s how to take care when cooking meat, poultry and fish.
Cook at lower temperatures
Braise, stew, steam or roast your meat, poultry and fish more often.
Marinate before cooking
Studies have shown that marinating meat, poultry and fish can prevent the formation of cancer-causing chemicals. Use an oil-free marinade that contains a strong acid like lemon juice or balsamic vinegar.
When barbecuing, choose lean cuts with less fat
When fat is cooked on high heat, the smoke that develops contains harmful chemicals. Reduce your exposure by trimming the fat you can see.
Barbecue slowly
Keep food away from hot coals so that flames are less likely to char the food.
Grill vegetarian options
Try vegetables, veggie burgers and fruit slices on the barbecue. Most experts agree that plant-based foods do not form cancer-causing substances when cooked at high heat.

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