On any given day in the US, up to nearly three-quarters of Americans eat either red or processed meat, according to the National Institutes of Health. This could be anything from pork sausages to beef burgers to steak. However, research suggests that eating all of this meat on a regular basis could have a major impact on health. Back in 2015, the World Health Organization classified red meat as a probable carcinogen for the first time, and now a new study claims to have discovered why it leads to a higher risk of cancer.
Red meat and cancer risk
According to the Colorectal Cancer Alliance, every year, around 150,000 people in the US are diagnosed with colorectal cancer, which is also commonly referred to as bowel cancer or colon cancer. Currently, in the US, the lifetime risk of developing the disease is around one in 24.
Research is still ongoing into exactly what causes the development of colorectal cancer, but per the American Cancer Society, there are a few known factors that can likely increase the risk. Alongside inherited gene mutations, type 2 diabetes and obesity are both key risk factors. Smoking and excessive alcohol use are also linked with a higher risk, and diet is also key.
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It notes: “A long-term diet that’s high in red meats (such as beef, pork, lamb, or liver) and processed meats (like hot dogs and some lunch meats) raises your colorectal cancer risk.”
A new study published in the journal Cancer Discovery builds on this knowledge. Conducted by the Agency for Science, Technology, and Research and the National Cancer Centre Singapore, the research identifies why excessive consumption of red meat increases the risk of colorectal cancer.
According to the study, the iron in red meat seems to activate an enzyme called telomerase, which helps cancer cells grow in the colon. Essentially, this means that eating red meat might be helping cancer cells to spread. According to the researchers, this new discovery could help scientists understand how to tackle colon cancer more effectively.
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“Our future research will focus on refining therapeutic strategies that target this mechanism, with the hope of developing more effective treatments for patients, particularly those with high iron levels,” Vinay Tergaonkar, PhD, the study’s senior author, said in a statement.
Reducing the risk of disease through diet
Red meat isn’t just linked to a higher risk of colorectal cancer. According to a recent study from Harvard T.H. Chan School of Public Health, red meat could increase the risk of developing type 2 diabetes by as much as 62 percent. It has also been linked with an increased risk of heart disease. In fact, one 2022 study suggested that it could increase the risk by 22 percent per serving. It has also been linked to increasing the risk of conditions like endometriosis.
Increased intake of plant-based whole foods, on the other hand, has been linked with a reduced risk of all of these diseases.
Speaking about cancer risk specifically, Australian dietitian and doctor of food and nutrition Shy Vishnumohan, PhD previously told VegNews: “Switching to a plant-based diet can be a wise choice for reducing the risk of certain cancers. However, it is important to bear in mind that multiple factors contribute to cancer risk, including genetics, lifestyle habits, and environmental factors.”
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Plant-based whole foods can help to reduce the risk of disease because they are chock full of beneficial vitamins, minerals, antioxidants, and anti-inflammatory plant compounds. When consumed regularly and in abundance, they help to protect our cells from damage that, over time, can increase the risk of diseases.
“It’s just one part of a larger picture of wellness,” Vishnumohan added. “Life is like a stack of cards—while there is no magic bullet that will guarantee 100-percent immunity, making healthy food choices that are plant-forward can be powerful and stack the deck in our favor.”
When it comes to colorectal cancer, the fiber in plant-based foods is particularly beneficial. Eating plenty of fiber helps to support digestive and gut health, and, in turn, keeps our bowel movements regular and healthy. When poop stays in the gut for too long, it can lead to the production of toxic metabolites, which increase the risk of disease, including colorectal cancer.
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Right now, research suggests that only five percent of Americans are getting enough fiber in their diets. To increase your intake, look to plant-based foods like broccoli, spinach, sweet potatoes, and corn, Carmen Fong, MD, FACS, and author of Constipation Nation: What to Know When You Can’t Go told VegNews earlier this year.
“I love cooked vegetables because they’re easier to digest and you can actually consume larger amounts, stay fuller, get more fiber, and still be low-calorie,” she said.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
