Red meat and cancer: What you need to know

Research shows that eating too much red meat can increase your risk ofcolorectal cancer。Some evidence suggests that excess red meat can increase the risk ofpancreaticandprostatecancer as well.

So how much is too much? TheAmerican Institute for Cancer Researchrecommends eating no more than 18 ounces of cooked red meat a week. Less is better. Red meat is any meat from a mammal. That includes veal, mutton, beef and lamb. And yes, that includes pork, even though it has been marketed as "white meat."

The less red meat you eat, the better. A serving size of red meat is about three ounces, or the size of a deck of cards. It’s best to eat it only occasionally, as part of aplant-based diet。

Tips for choosing and preparing red meat

The cut of meat you choose, and how you cook it makes a difference when it comes to your health.

Choose lean cuts. Red meats are usually higher in fat, particularlysaturated fat, which can increase disease risk. So choosing lean cuts of meat can reduce both fat and calories. Extra calories can lead to weight gain, which is a risk factor for cancer.

当你准备好开始做饭,uselow-temperature cooking methods。Cooking meat at high temperatures, such as with grilling or pan-frying, can increase the formation of cancer-causing chemicals. It is safer to cook meat at lower temperatures and not expose them to an open flame.

Does red meat have any health benefits?

Eating red meat, like beef, pork and lamb, in modest amounts provides valuable nutrients, including protein, iron, zinc and vitamin B12.

But keep in mind, you can get these nutrients from other foods such as fish, poultry, eggs, nuts, seeds and a healthy plant-based diet.

If you do choose to eat red meat, opt for fresh meat rather than processed, and use low-heat cooking methods.

The only thing worse than red meat is processed red meat cooked over an open flame. Think all-beef hotdogs on the grill.

Tips to eat less red meat

If you want to eat the healthiest way possible and reduce your cancer risk, a plant-based diet is the way to go. Focusing on plants, you’ll find that red meat might get crowded out by healthier choices.

Here are some tips I give my patients to limit their red meat consumption:

• Eat more vegetables.Make meat the side dish instead of the main focus of your meal. Fill two-thirds of your plate with plant foods like vegetables, fruits and grains. The rest can be lean protein like chicken, fish, beef. Or skip the meat altogether and get your protein from plants.
• Eat more plant proteins.Beans, soy and quinoa are all excellent sources of protein. A half cup of beans contains as much protein as an ounce of broiled steak.
• Experiment with other sources of animal protein。It’s OK to skip meat altogether. You can get your protein from other animal foods, like low-fatcheese。例如，尝试番茄汤和奶酪三明治吃一顿饭。鸡肉，火鸡肉和鱼往往是在饱和脂肪和胆固醇低于其红肉同行。它们常常是低热量，这可以帮助你保持健康的体重，并减少你的风险，许多类型的癌症。
• 尝试replacements。Reduce the red meat in recipes by adding lentils, beans, grains or vegetables as part of the meat portion of the recipe.