What is Processed and Red Meat?
Processed meat is meat that’s been treated to make it last longer or taste better. This could be through smoking, curing, or salting the meat. Processed meat often has chemical preservatives like nitrates and nitrites added to it.
Examples include: ham, bacon, corned beef, sausages (like chorizo and hot dogs), deli meats (salami, pepperoni).
Red meat is any type of beef, pork, lamb or goat. It can be fresh, minced or frozen.
Are They Linked to Cancer?
Yes. Processed meat is a cause of cancer, like tobacco and alcohol. Even small amounts increase bowel cancer risk.
Red meat is a probable cause of cancer. There is good-quality evidence linking it to bowel cancer, though not as strong as processed meat.
Some evidence also links them to stomach and pancreatic cancers.
How Do They Cause Cancer?
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Nitrates and nitrites → form N-nitroso chemicals (NOCs) that damage bowel cells.
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Haem (iron in red meat) → breaks down into harmful NOCs.
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HCAs & PAHs → made during high-temperature cooking (grilling, frying, barbeque) and damage bowel cells.
How Much Can I Eat?
• Eat processed meat as little as possible.
• Eat no more than 3 portions of red meat a week (e.g., steak, quarter of 500g mince, burger, roast, sausage sandwich).
How Can I Cut Down?
• Have smaller portions
• Make swaps (chicken, turkey, tuna, eggs)
• Mix in pulses (beans, chickpeas, lentils)
• Try new recipes with chicken or fish
• Meat-free Mondays or a Veg Pledge.
MBH/AB