The Kinds of Meat that may Increase Cancer Risk

           With so many people on ketogenic and other low carb, high protein diets, the current known health effects of meat are an important topic. Recent research has looked at more specific correlations and provided some good news and perhaps bad news.

           It’s important to first distinguish between the types of meat. Unprocessed meat includes steaks, pork chops, and hamburgers. Processed meats have chemicals added to them before curing, smoking or otherwise processing them. Bacon, sausage, ham, beef jerky, deli meats, packaged luncheon meats, pepperoni, pastrami, corned beef, brats, hot dogs, and salami are processed meats.

            Both unprocessed and processed meat, as well as dairy foods, are a major source of saturated fat. This type of fat increases bad (LDL) and good (HDL) cholesterol, so it is classified as “cholesterol neutral.” That may sound like a green light, but those with cardiovascular disease (angina, history of heart attack, had a stent placed or bypass surgery, etc.) need to limit anything that increases their LDL cholesterol. Also, fats have a lot of calories so they shouldn’t be consumed with abandon.

            But when it comes to cancer risk, there is a difference between the effects of processed versus unprocessed meats. Processed meat is a group one human carcinogen, per The International Agency for Research on Cancer, associated with increased colon cancer risk. The correlation between unprocessed meat and colon cancer isn’t as strong. Similarly, two meta-analyses came to the conclusion that high processed meat consumption was linked to a higher breast cancer incidence, but unprocessed meat wasn’t. This information is not meant to replace the advice of your health care providers.

Excellent YouTube video on Processed Meats https://www.youtube.com/watch?v=lsycTcjJz0M

References:

1. Chlebowski, Dr. R. “Factors that modify breast cancer risk in women.” Up to Date, May 13, 2021.

2. Colditz, Dr. G. “Overview of cancer prevention.” Up to Date, 9/30/2021.

3. Farvid, M., et al. “Consumption of red and processed meat and breast cancer incidence:  A systematic review and meta-analysis of prospective studies.” International Journal of Cancer, 2018; 143 (11):  2787. E-published 10/3/2018.

4. Mozaffarian, Dr. K. “Dietary Fats.” Up to Date, 2/15/21.

Colon Cancer: What increases and decreases the risk

Colon cancer is one of the most common cancers, and a common cause of death from cancer. It affects about 4% to 5% of those living in developed countries, but the risk is much higher for some with an inherited disorder that increases cancer risk. Those with a close family member who had it, especially if they were young, are more likely to develop this cancer. Those with ulcerative colitis, who have received abdominal radiation, and African Americans (especially males), are more prone to develop colon cancer.

             Other possible risk factors include diabetes, obesity, and alcohol use. The higher the amount of alcohol consumed the greater the risk. Studies have found that regularly eating charred beef or processed meats like sausage, bacon, ham, corned beef or beef jerky more than twice a week have an increased colon cancer risk.

              Regular physical activity helps prevent colon cancer. Some other possible protective factors with less research support are: getting enough vitamin D, and regular consumption of cruciferous vegetables like broccoli and cabbage.

References:

1. Macrae, Dr. F. “Colon Cancer:  Epidemiology, risk factors and preventative measures.” Up to Date, content last updated 2/17/2021.

2. Mankaney, Dr. G. “Colorectal cancer:  Risk stratification and screening.” Audio Digest Family Medicine, Volume 68, Issue 48, December 28, 2020.

3. “Alcohol and Digestive Cancer.” United European Gastroenterologists, 2017.

What to avoid if you want to lose weight and be healthier

What to avoid if you want to lose weight and be healthier

     Adding positive habits and good foods to one’s life takes work but is relatively easier than giving up practices and foods that have a hold on us. This is the real work of watching what goes in and building a foundation for good health. Following are some of the key things that need to be avoided if living longer and living a fuller, unimpeded life.

     Sugar

It isn’t needed and often leads to fat storage. It is also addictive, so the more of it you eat, the more you crave it. High fructose corn syrup is the worse of the worst, promoting fatty liver and potentially leading to liver failure. It also increases uric acid production and thus gout can develop or worsen.

Fruit juices

These are bad since they have sugar but no fiber. Many have as much sugar as soft drinks.

Artificial sweeteners

Although they don’t have any calories, they can cause hunger. Research studies have linked daily use to weight gain, as well as increased stroke and dementia risk.

Saturated fat

It’s found in beef, lamb, pork, chicken skin, and dairy products made from whole milk. They have a lot of calories, easily leading to weight gain. It also increases the bad type of cholesterol.

Trans fats

It deserves it title as the unhealthiest food. It increases bad cholesterol, decreases the good form of cholesterol, cause a heart attack, stroke, or Alzheimer’s disease. It is found in fried foods, fast foods like French fries, peanut butter, salad dressings, potato chips, crackers, cookies, doughnuts, pies and cake.

Processed meats

Meats like salami, as well as bacon, sausage, and hot dogs are high in saturated fat and thus a concentrated source of calories. They are also high in salt. Some have a lot of nitrate compounds. These chemicals are converted to carcinogens in the body.

Late night snacking

Will power often dwindles by the end of the day. Heading to bed with calories on board when they are least needed, can support weight loss. There is a lot to be said for fasting twelve hours each day. If you wake up in the middle of the night with stomach pain that is relieved with food, it could be the sign of an ulcer and warrants medical evaluation. Treating yourself with an over-the-counter acid reducer could result in inadequate treatment, especially for ulcers caused by a bacterial infection.