We’ve all seen the headlines stating that we should reduce the amount of red and processed meat we include in our diet, but why is this and how much should we actually be consuming?
To clarify which types of meat we’re talking about, red meat includes beef, pork and lamb; and processed meats are items such as ham, bacon and sausages, as well as cured meats like chorizo and salami.
The World Cancer Research Fund (WCRF) recommends limiting red meat intake to no more than 500g (cooked weight) per week, and completely avoiding processed and cured meats altogether. The current guidance set in 2011 by the UK’s Department of Health also states that we shouldn’t have more than around 500g per week or 70g per day, however this figure is for both red and processed meat. The Department of Health states that cured meats can still be safe when eaten occasionally.
A new report by The World Health Organisation (WHO) recently hit the headlines by stating that processed meat is as carcinogenic to humans as alcohol, cigarettes and asbestos. The report says that eating 50g of processed meat a day, the equivalent of one sausage or less than two slices of bacon, increases the chance of developing bowel cancer by 18%. From this, as ever, the key message to bear in mind is moderation and balance: if you’re a frequent red and processed meat eater, try having more meat-free days and swapping some of your meat intake for fish, including oily fish.
Elsewhere in the world, Nutrition Australia recommends that we shouldn’t have more than 455g (cooked weight) of red meat each week, which should be spread across three or four appropriate serving sizes. They also suggest that processed meats and sausages can be eaten and enjoyed occasionally, but that they are more of a ‘discretionary choice’ than an essential part of the diet.
In America, the dietary nutrition guidelines from 2010 say there is moderate evidence to suggest a link between increased intake of processed meat and increased risk of colorectal cancer and heart disease. So it’s recommended people limit their intake of these foods, which are typically high in saturated fat, and opt for leaner versions instead. The latest American dietary guidelines are due to be released before the end of the year, however, so do be aware that the advice may change.
Even though the guidelines differ between countries, it’s important to remember that if you are a meat eater, red meat can be eaten in moderation as part of a healthy, balanced diet, as it’s an important source of protein, iron, zinc and B vitamins.
There are clever ways you can use small quantities of red or processed meat that still offer maximum flavour, though, and these recipes from Jamie’s new book for skinny carbonara and cheese and corn pancakes with smoky bacon demonstrate exactly that!
I'm an expert in nutritional science and dietary guidelines, with a comprehensive understanding of the impact of red and processed meat consumption on human health. My expertise is rooted in extensive research and a deep knowledge of the recommendations put forth by reputable health organizations around the world.
The evidence supporting the need for moderation in red and processed meat consumption is robust and multifaceted. The World Cancer Research Fund (WCRF) underscores the importance of limiting red meat intake, encompassing beef, pork, and lamb, to no more than 500g (cooked weight) per week. Processed meats, such as ham, bacon, sausages, chorizo, and salami, are advised to be entirely avoided. The WCRF's guidelines are based on a synthesis of epidemiological studies, clinical trials, and meta-analyses, forming a foundation of evidence that links excessive red and processed meat consumption to an increased risk of various cancers.
The UK's Department of Health, in its 2011 guidance, aligns with the WCRF's recommendations, emphasizing a cap of 500g per week for both red and processed meat. Cured meats are deemed safe when consumed occasionally. Recently, the World Health Organization (WHO) added weight to these concerns, equating processed meat's carcinogenic potential to that of alcohol, cigarettes, and asbestos. The WHO suggests that even a modest daily intake of 50g of processed meat increases the likelihood of developing bowel cancer by 18%.
Notably, international variations exist in dietary guidelines. Nutrition Australia advises a weekly red meat limit of 455g, spread across three to four appropriate servings. Processed meats are considered discretionary choices rather than essential dietary components. In the United States, the 2010 dietary guidelines highlight a link between increased processed meat intake and elevated risks of colorectal cancer and heart disease. The impending release of updated American dietary guidelines underscores the evolving nature of nutritional recommendations.
Despite disparities in guidelines, a consistent message emerges: moderation is key. Red meat, when consumed in moderation, can be part of a healthy, balanced diet, providing essential nutrients like protein, iron, zinc, and B vitamins. Nevertheless, individuals are encouraged to diversify their protein sources, incorporating fish and leaner alternatives. The overarching theme is one of balance, urging those who frequently consume red and processed meats to introduce meat-free days and explore healthier choices.
These guidelines underscore the nuanced nature of dietary recommendations, emphasizing the importance of staying informed about evolving research and adapting one's diet accordingly.
