Could Eating Red Meat Increase Cancer Risk? A New Meta-Analysis of Studies Shares Insights

Key Takeaways:

• A meta-analysis of 95 observational studies found that high consumption of red and processed meats is linked to a higher risk of several gastrointestinal cancers, including esophageal, pancreatic, and colorectal cancers.
• Replacing red meat with plant-based proteins like beans and increasing fruit and vegetable intake may help reduce cancer risk.
• Adopting healthy habits, like quitting smoking, staying active, and undergoing regular screenings, may lower the risk of developing gastrointestinal cancers.

Consumption of red meat has been a topic of ongoing debate and research regarding its possible effects on human health. In a recent June 2024 meta-analysis involving 95 studies and over 5.7 million participants, researchers investigated the relationship between red meat consumption and gastrointestinal (GI) cancer incidence. 

Their findings revealed a concerning trend: higher intake of red meats was linked to a high increase in the risk of several types of GI cancers, like esophageal cancer, pancreatic cancer, and colorectal cancer. 

According to 2022 research, gastrointestinal cancers account for 26.4% of new cancer cases and 36.3% of cancer deaths worldwide.

How this study was carried out

The researchers of this study, which was published in PLOS ONE, looked at many studies together to find common patterns regarding how meat consumption relates to gastrointestinal cancers. They searched for studies in databases like PubMed, Scopus, and Web of Science, covering research published up to May 20, 2023.

Out of 21,004 studies found, 95 studies met their criteria. These studies included over 5.7 million participants and focused on the relationship between processed meat, fish consumption, and GI cancers.

The researchers assessed the quality of these studies and analyzed the data to calculate odds ratios (ORs). These numbers help us understand how likely someone is to get cancer based on their meat consumption. The main focus was on major GI cancers, which include esophageal, pancreatic, liver, colon, rectal, and colorectal cancers.

What the Study Found

Here are the findings of the study:

• Eating a lot of red meat raises the risk for several types of GI cancers, such as esophageal, pancreatic, liver, colon, rectal, and colorectal cancers.
• High consumption of processed meat also increases the risk of pancreatic, colon, rectal, and colorectal cancers. On a positive note, eating more fish was linked to a lower risk of colon, rectal, and colorectal cancers.
• The authors concluded that cutting down on red or processed meats while eating more fish might help reduce the risk of developing these cancers.

How Red Meat and Processed Meat Affect Health

Red meat may affect human health in the following ways:

• It creates harmful chemicals that may damage the DNA and lead to cancer, especially when cooked at high temperatures.  
• Red meat contains a substance called Neu5Gc that can cause inflammation. This inflammation might increase the risk of developing cancer.
• The heme iron found in red meat may produce harmful substances in the gut, which may also contribute to the risk of cancer.

Should You Cut Out Red Meat from Your Diet?

The study doesn’t say to completely eliminate red meat. Instead, it suggests that eating less of it and being mindful of how much you consume will be beneficial for your health.

Healthier Alternatives to Red Meat

In a brief chat with Elisa Bremner, a registered dietician at Green, she suggests that replacing most or all red meat (beef, pork, or lamb) with beans is a great start. Beans do double duty by decreasing carcinogens and increasing fiber, an important factor in cancer prevention, she stated.

Also, aiming for five or more servings per day of fruits and vegetables, and consuming whole grains rather than refined/ultra-processed ones will help to get the cancer-kicking balance right, Bremner added.

Tips for Reducing Your Risk of Gastrointestinal Cancers

Although there are no guarantees, adopting the following tips may help you to lower your risk of gastrointestinal cancers: 

1. Minimize Red and Processed Meat Intake

The study we analyzed earlier explains that red or processed meat has been linked to an increased risk of GI cancers, particularly colorectal cancer. To be safe, always choose lean meats like pork, chicken, or turkey instead of red meats. You can also introduce plant-based protein sources, such as beans, lentils, and tofu, into your meals.

2. Increase Fiber Consumption

A diet rich in fiber may help promote healthy digestion and reduce the risk of GI cancer. You can incorporate high fiber in your diet by eating more whole grains, such as oats, brown rice, and whole wheat bread.

3. Seek Help To Quit Smoking (or Don’t Start)

Research has shown that smoking tobacco is the leading preventable cause of gastrointestinal (GI) cancers in Germany. Currently, about 28% of Germans aged 18 to 64 are smokers, and another 11% are regularly exposed to secondhand smoke.

The longer and more frequently you smoke, the greater your risk of developing GI cancer. The good news is that quitting smoking will help lower the risk of developing these cancers associated with smoking or tobacco use.

4. Stay Physically Active

The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention notes that involvement in regular physical activity makes one less prone to cancer.

If you’re confused about how to begin physical activities, you can aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, swimming, or cycling. You can also incorporate strength training exercises at least twice a week to build muscle and improve metabolism.

5. Regular Screenings and Check-ups

Finally, as with every other condition, early detection is important. Through regular screenings, you will be able to identify GI cancer in its early stages when it is most treatable. You can always reach out to a gastroenterologist (a doctor who specializes in treating conditions affecting the digestive system) for screening recommendations.