Avoiding Cancer: What's The Skinny On Red Meat

As mothers and gourmet cooks alike were planning their holiday feasts in December, a large study hit the headlines, announcing an elevated risk of cancer in those who consume red and processed meats. This National Institutes of Health-AARP study of roughly 500,000 people showed an increase of 20 to 60 percent in the risk of esophageal, colorectal, liver, and lung cancer in those who made red and processed meat a regular part of their diet.This study joins earlier studies that have shown an association between red meat consumption, and, in addition to the above cancers, cancers of the breast, pancreas, uterus, stomach, and ovaries, in those who eat more than seven servings of red meat per week.

Does this mean we should all become vegetarian? We have one family member who states she feels poorly if she does not get red meat in her diet. Is her body telling her something? We don't know (except perhaps a need for vitamin B12, which, according to a holistic practitioner we know, she should be taking as a supplement anyway at her age). What we do know, with apologies to vegans, is that some people crave red meat, for whatever reason. If you happen to be a meat lover, and will accept a little risk for your culinary delight - there are still things you can do to lower your risk.

Tips for Those Who Eat Red Meat:

Limit portion size. The American Institute for Cancer Research recommends that portions of meat be roughly the size of a deck of cards. This also leaves plenty of room for the next tip.Fill the rest of your plate with a variety of fruits and vegetables rich in antioxidants. Studies on rats demonstrate that heme in red meat is damaging to the lining of the colon, possibly accounting for the increased risk of colon cancer in both rats and homo sapiens who consume beef. When meat was combined with spinach, however, this damage did not occur. Reduction in inflammation from red meat has also been noted with dietary calcium and fiber.

Limit meat to a third of your plate and fill the remainder with green vegetables, and foods high in fiber such as couscous. Consider an appetizer of artichoke or hummus. Conclude with a serving of mixed berries for dessert.Moderation.As with many studies that look at cancer risk, some of the studies evaluating red meat involve those who consume this on a daily basis. Try to limit red meat to once a week, perhaps as a special treat to TGIF. Go organic/hormone free/grass-fed.

We do not know the impact of hormones in beef, which constitutes most beef we purchase in the US. We do know that the European Economic Community placed a ban on importation of US beef nearly two decades ago that is still in place -because we treat cattle with hormones. Learn to read labels - and find a grocer that cares. If a product says "nothing artificial added" it simply means nothing was added to the meat after slaughter. Look for a label that indicates no hormones were used. In addition, try to purchase beef from animals that were grass fed. Conjugated linoleic acid (CLA), a powerful cancer-fighting fat, is more abundant in grass-fed animals. Play it safe and eat red meat like the Europeans - Hormone Free Only.

Consider your cooking methods. Beef, cooked at higher temperatures,results in the production of more heterocyclic amines, chemicals associated with cancer. Choose roasting, baking, or boiling over frying, broiling, and grilling. Grilled beef is a tasty memory for those of us in colder climates as we wait out the winter months, but poses its own risks. Those who consume grilled meats appear to have an elevated risk of pancreatic cancer. To mimimize risk, try these tips:

- Marinate meats for at least 40 minutes. This decreases the formation of heterocyclicamines up to 90 percent.

- Microwave meats for two minutes prior to grilling. While we recommend skipping the microwave for preparation of veggies, pre-heating meats decreases the production of carcinogens formed with grilling.

- Prepare meats before and after grilling. Cut off fat that could result in flare-ups. After cooking cut off any areas that are charred or burned.

- Technique - Choose natural charcoal. Use a fire chimney instead of lighter fluid.

- Choose rare, with the exception of hamburger which should always be cooked thoroughly. Those who choose their meat rare or medium rare appear to have a lower risk of cancer than those who prefer them well-done.Live a healthy lifestyle that lowers cancer risk overall.

Smoking remains the leading preventable cause of cancer in the US. If you smoke, quit. In addition, the AICR concludes that eating right, staying active, and watching your weight, can cut your risk of developing cancer by 30 to 40 percent. January is a great time to do a mental checkup on your health and lifestyle practices and begin a new year fresh and motivated!

For further information on the role of diet and the environment in cancer prevention, and a multitude of simple steps you can take to lower your risk, read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer," or visit http://www.avoidcancernow.com/.