Regardless of your dietary preference, humans are (by nature) omnivores. This means that your body depends upon a healthy mix of nutrition from meat and plant foods. Animal flesh -- meat -- is one ready source of protein that your body uses to grow and repair almost every tissue in your body. Your muscles, organs and even your skin is made from types of protein. It is a nutrient that we cannot live without. Unfortunately, you might need to re-examine your weekly protein source and intake. Research continues to support a link between eating a diet rich in red and processed meats and developing colon cancer.
If you are eating red meat three or more times weekly you might be inadvertently increasing your risk of colon cancer. In fact, most studies only show an increased risk for serious red meat eaters, whereas poultry and fish have not been proven to increase a risk of cancer. For the most part, these studies include people who eat some form of red meat almost daily -- and usually consume much more than the recommended four ounce serving.
There is good news for the occasional steak lover -- your risk increases exponentially by how often and how much red meat you consume. Meaning, someone who occasionally enjoys a cut of beef isn't significantly increasing their cancer risk over time.
The Good News: Why We Love Meat
We love meat. There, I said it, so now hopefully the hateful responses to this article will be limited. You can grill it, stew it, fry it, or even broil it -- meat is a very versatile ingredient that gives immediate texture and flavor to a dish. It also has a few dietary benefits that you won't find in plant foods. In particular, red meat contains a complement of B vitamins, selenium, iron, zinc and vitamin D.You might even be surprised to learn that beef is not the only type of red meat out there. The following choices are also considered "red meat":
- Goat
- Lamb
- Pork
- Venison
Why Red Meat Might Not Be a Healthy Choice
Aside from vitamins and minerals, red meats also contain compounds that are considered potentially carcinogenic -- or cancer causing. These chemicals, including carcinogenic heterocyclic amines (CHA) and N-nitroso compounds, help to mutate cells in your colon that precede cancer development, but the concentration of these compounds is minimal in regularly cooked (not charbroiled or grilled) meats.Certain cuts of meat also contribute to a high fat diet, which has been directly linked to an increased risk of many different types of cancer, not just colorectal cancer. Likewise, the carcinogenic properties of red meat can be amplified by cooking methods. As mentioned, grilled or blackened meats are worse for you than boiled or slow-cooked meat.
Smoked, Cured, and Processed Meats
There's meat -- and then there's processed, man-made concoctions that look like meat. Does it come from a can with a decade long shelf life or from a butcher? Studies linking meat to colon cancer include eating processed, cured, smoked and salted meats as potential risk factors. When you consider your weekly meat intake, include the bacon, ham and any other processed meats, such as cold cuts on sandwiches.Making Better Choices
Studies suggest that it is okay to eat one to two servings of red meat each week without increasing your cancer risk. However, make sure that you stick to the four ounce portion -- that's one serving of red meat and choose lean cuts, not fatty ones such as chuck or ground beef.Dietary sources of protein are found in both animals and plants. As the vegans out there already know, legumes and tofu are just two examples of lean proteins that originate from plants.If you're looking to mix up your menu and cut down on the red meats during the week, poultry, fish and plant proteins are healthy substitutes. If you like things on the wilder side, you can include pheasant, rabbit, and duck, which are also not red meats.
http://coloncancer.about.com/od/preventionandrecurrence/fl/The-Meat-Debate-Carnivores-and-Colon-Cancer.htm
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