Do you love sausage and bacon? Is red meat a staple in your diet? If you care about your health, go meatless! According to researchers, processed meat is just as harmful as smoking. The same goes for red meat, which increases the risk of colorectal cancer, breast cancer, heart disease, obesity, and high cholesterol. The World Health Organization has placed deli meats in the same category as tobacco, alcohol, asbestos, and arsenic.
Why Is Processed Meat Bad for You?
A growing number of studies indicate that red and processed meats cause cancer. These foods are ranked as group 1 carcinogens. Evidence shows that daily consumption of processed meat raises colorectal cancer risk by as much as 18 percent. Hot dogs, sausage, deli meats, smoked meats, and ham are notorious for their harmful effect on health. Red meat isn’t safer either; it has been linked to higher rates of prostate, pancreatic, and colon cancer.
Researchers have found that red meat stimulates the production of N-nitroso compounds in the gut, leading to cancer. It also contains heme iron, which may damage the lining of your colon. During cooking, red meat produces PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines), which are two of the most dangerous carcinogens.
How to Cut Back on Meat
Cutting back on meat doesn’t have to be difficult. With so many delicious foods available, it’s easy to cook savory meals that support health and well-being. Mushrooms, tofu, and beans are rich in protein and can successfully replace meat. If you work out regularly or play sports, sip on protein shakes.
Start by eliminating all processed meats. Stick to organic and farm-raised meat for a week or two. Later, ditch the red meat from your diet. Poultry and turkey are better for your health compared to pork, lamb, and beef. Reduce your serving size of meat by half and fill your plate your veggies, quinoa, and legumes. Build your meals around vegetables and experiment with new foods to keep your diet varied.
