Does processed and red meat cause cancer?

What is processed meat and red meat?

Processed meat is meat that's been treated to make it last longer or taste better. This could be through smoking, curing, or salting the meat. Processed meat often has chemical preservatives like nitrates and nitrites added to it. 

Examples of processed meat include: 

• ham 
• bacon 
• corned beef  
• some sausages, like chorizo and hot dogs  
• deli meats, like salami and pepperoni 

Red meat is any type of beef, pork, lamb or goat. It can be fresh, minced or frozen. 

White meat, such as chicken and turkey, is not linked to an increased risk of cancer. Fresh, tinned or frozen fish is also not linked to an increased risk of cancer. 

Are processed and red meat linked to cancer? 

Yes, processed meat and red meat are linked to an increased risk of cancer. 

Eating processed meat increases the risk of bowel cancer. Research shows that eating even small amounts of processed meat increases bowel cancer risk. 

We know for definite that processed meat is a cause of cancer. We are sure about this link like we are for other proven causes of cancer, like tobacco and alcohol.  

This doesn’t mean that you will definitely develop bowel cancer if you eat processed meat, but the less you eat of it the lower your risk.  

It is likely that eating red meat also increases the risk of bowel cancer. 

Red meat is classed as a probable cause of cancer. There is lots of good-quality evidence of a link between eating red meat and bowel cancer, but it is not as strong as the evidence for processed meat. In scientific studies, it’s hard to investigate eating red meat separately from eating processed meat.  

There is some evidence that processed and red meat may increase the risk of other types of cancer, like stomach and pancreatic cancers. But we need more research to know for sure. 

Read more about the research on processed and red meat and cancer.  

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Processed meat and red meat contain substances that can damage the bowel and lead to cancer. These may be added during processing or are made when cooking the meat. 

These include: 

Nitrates and nitrites 

These are chemical preservatives used to keep processed meat fresher for longer. When we eat them, nitrates and nitrites can become N-nitroso chemicals (NOCs). These can damage the cells that line our bowel and lead to bowel cancer. Added nitrates might be why processed meat increases the risk of bowel cancer more than red meat does. 

Haem  

Haem contains iron and helps carry oxygen around the body in humans and some animals. Haem is naturally found in red meat. When eaten, haem also breaks down into harmful NOCs. 

Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)  

These substances are made when processed and red meat is cooked at high temperatures, or over open flames. This includes pan-frying or grilling meat and cooking it on a barbeque. HCAs and PAHs can damage cells in the bowel. 

How much processed and red meat can I eat? 

If you’re eating processed and red meat most days of the week, it’s a good idea to think about cutting down, to reduce your risk of bowel cancer. 

Consider: 

• Eating processed meat as little as possible 
• Eating no more than three portions of red meat a week 

One portion of red meat might be:  

• A quarter of a 500g pack of mince 
• A grilled beef steak  
• A quarter-pound beef burger  
• The meat in your Sunday roast  
• A sausage sandwich 

The less processed and red meat you eat, the lower your risk of bowel cancer. So, cutting down is good for you and your health, no matter how much you eat or ate in the past. 

How can I eat less processed and red meat?

Eating processed and red meat on fewer days in the week, eating fewer portions, and having smaller portions are all ways to cut down.  

Making small changes can help you cut down on processed and red meat.  

Here are some tips: 

• Have smaller portions: When you eat processed and red meat, try to have smaller portions - like one sausage instead of two in a cooked breakfast, or a smaller sized steak. 

• Make swaps: Use chicken or turkey mince instead of beef or pork mince. Try filling your sandwich with chicken, tuna or eggs instead of ham.  

• Mix in some pulses: Substitute some or all the red meat in your dishes for pulses, like chickpeas, beans or lentils. You can also make ragus from mushrooms and chestnuts. 

• Try new recipes: Choose dishes that use chicken or fish as the main protein, like chicken pasta, chicken wrap or a fish curry. 

• Meat-free Mondays: Pick a day of the week to not eat any processed and red meat.

• Try a Veg Pledge: Go vegetarian or vegan for a month to explore meat-free options. 

• Chicken, fish, milk, eggs, and pulses like beans and lentils, are high in protein.  

• Pulses, green leafy vegetables like spinach, and nuts and seeds, are good foods for iron.  

• Vitamin B12 can be found in dairy products and vitamin B12 fortified products, like cereals, breads and dairy-alternative products. 

Find out more about how to eat a healthy, balanced diet.