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A collective groan echoed across the country this morning as bacon lovers grappled with the World Health Organization’s (WHO) declaration that processed meat definitely causes cancer.
The move puts bacon, sausages, salami, baloney, chorizo and ham into an official “carcinogenic to humans” category, alongside cigarettes, alcohol and asbestos. Red meat, meanwhile, was in the less serious “probably carcinogenic to humans” category.
But is there more to this story than what the headlines would have us believe? Do we need to swap our snags for tofu immediately to avoid bowel cancer or can bacon, burgers and steaks still have a place in a healthy diet?
The WHO announcement hits Australia particularly hard, given we eat more meat per capita than any other country. We are, after all, the land of sausage sizzles and weekend barbecues.
As a nation, it has to be admitted, our dietary habits leave a lot to be desired. We should be eating more vegetables and fruits, pulses, fish and wholegrains. And less of the junk, including fried foods, confectionery and processed meats.
Nevertheless, from today’s news, you’d be forgiven for concluding that vegetarianism is the only answer. But, as with many health messages, it’s not that simple.
Context is important, says Dr Kellie Bilinski, spokesperson for the Dietitians Association of Australia (DAA).
“You’ve got to look at overall diet,” she says, “and consider what other foods you’re including, like fruits and vegetables and grains and legumes.”
Here are some points to consider:
1.How you cook it
Cooking red or processed meat at very high temperatures so it becomes blackened, charred or burnt creates carcinogenic compounds, which explains some of the cancer risk. Ask the person on barbecue duty to reduce the heat. Marinating, slow cooking and stewing are good options.
2.How much you eat
“One in five women are iron deficient,” says Dr Bilinski, pointing out that red meat can be a good source of nutrients like iron, zinc and B vitamins. Most women don’t eat as much as the recommended 450g per week, she says (although men surpass it).
3.How often you eat it
Processed meat has moved from a core protein category into discretionary items in the latest Australian Dietary Guidelines. That makes it, in the words of school children, “a sometimes food”. So an occasional bacon sandwich won’t kill you but it definitely shouldn’t be the cornerstone of your diet.
4.What else is on the plate
As a rule of thumb, says Dr Bilinski, aim to have a quarter of your plate as protein, half a plate as different coloured vegetables, and a quarter grains. Getting enough fibre can offset your risk of bowel cancer.
“I encourage people to think of their plate as a rainbow,” she says. “It’s all about variety.”
5.The rest of your diet and lifestyle
Keeping your weight within the healthy range, not smoking and keeping alcohol consumption down are more powerful ways to reduce your risk of cancer than fixating on specific foods. Keep an eye on the big picture.
