Eating Habits That Increase Colorectal Cancer Risk

"You are what you eat" is a common saying that rings true more often than not.

It’s not literal, of course. While you most certainly aren't like that medium rare ribeye steak you’ve just eaten, what you eat has an effect on your overall health and well-being. It may differ between individuals, but there are certain eating habits that may put you at a higher risk of colorectal cancer.

Of the different fad diets targeted at weight loss enthusiasts, the carnivore diet is one that claims to help you lose those pounds through a diet consisting exclusively of meat and animal products. Naturally, this means that red meats such as pork, beef, and lamb are on the menu. While evidence of successful weight loss is largely anecdotal, a diet high in red meat can have serious health implications.

For a start, at least two independent studies have shown that the risk of colorectal cancer increases with diets high in red meat, while consumption of white meats such as fish and chicken did not have the same effect.

Similarly, scientists have found that the risk of colon cancer increases with the consumption of processed meats. Processed meats are usually red meats that have been treated in order to improve their flavor and meat quality, or to better preserve them. Some preservation techniques like curing and smoking are considered to be potentially hazardous.

But, what is it about red meat and processed meats exactly that increases the risk of colon cancer in both men and women?

In both red and processed meats, two different culprits have been identified as carcinogenic, or cancer-causing.

Polycyclic aromatic hydrocarbons (PAHs) and heterocyclic aromatic amines (HCAs) are compounds that are formed when meat is cooked at high temperatures. HCAs are formed when certain amino acids are exposed to high heat, while PAHs form during the incomplete combustion of organic compounds. Cooking methods like frying and barbecuing increase the production of these compounds.

Besides PAHs and HCAs, the body converts nitrates used as preservatives in processed meats into nitrosamines — yet another carcinogen.

These carcinogens can damage the DNA in our cells and cause cancerous mutations, leading to uncontrolled cell growth and the formation of polyps and tumors.

The evidence stacked against red and processed meats doesn’t bode well for meat lovers out there. The risk of colorectal cancer is especially compounded by how much more red and processed meat you eat.

Take a moment to reflect on your meat intake and how you can make changes to your diet that is both healthy and sustainable. Though abstaining from the food you love may be tough, prioritizing your well-being is of utmost importance.

Based on a study of almost half a million people, the risk of colorectal cancer rises by:

• 20% when red and processed meat is consumed more than four times a week
• 18% when 50g of red meat — about a quarter of a steak — is eaten daily
• 19% when the equivalent of a slice of ham is eaten daily

Thankfully, these risks can be reduced by changing how the meats are cooked or by switching to alternative animal meat like fish or chicken.

By avoiding cooking meat at too-high temperatures for too long or over open flames, you can minimize the formation of harmful PAHs and HCAs. Baking, broiling, or sous vide are just some of the ways you can cook meat at lower temperatures.

Meanwhile, white meats like fish and chicken do not increase your risk of colon cancer. In fact, recent studies suggest that increased fish consumption may even reduce the risk of colorectal cancer in humans.

Does this mean that red and processed meats should be avoided entirely? While reducing consumption is one way to mitigate colon cancer risks, complete avoidance is at times not feasible for practical or cultural reasons. Where it’s unavoidable, consume red and processed meats in moderation and include foods associated with protection from colon cancer, such as fruits, vegetables, whole grains, and fish.

Unfortunately, ensuring a diet that is low in red and processed meats does not completely eliminate the risk of colorectal cancer. Lifestyle habits like smoking and heavy alcohol consumption, a family history of colorectal cancer, and other health conditions like type 2 diabetes and obesity can also increase cancer risk.

Regular screening and early detection of colorectal cancer is by far the best way to improve the chances of complete recovery.