Processed meat increases risk of bowel cancer - but three in five don't realise

19 February 2023 , 09:00

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One in four meat-eaters eat 50g of processed meat a day (Image: Stefania Pelfini/La Waziya Photography/Getty Images)

One in four meat-eaters eat more than 50g of processed meat a day – with six in ten unaware that this increases their risk of bowel cancer, research has found.

For every 50g of processed meat people eat, when eaten on a regular basis, they are 16% more likely to develop bowel cancer compared to those who don't consume it.

The global research also indicates that one in ten female bowel cancer cases, and 14.5% of male cases, are linked to regular consumption of processed meat such as bacon, sausages, ham, and luncheon meats.

But a survey of 2,000 adults found that more than a quarter (27%) have no concerns over the impact processed meat could have on their health, or their increased danger of bowel cancer.

And of the eight in ten respondents who eat meat, only 24% feel they eat too much, while 58% believe they consume just the right amount.

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But nearly half would be willing to cut back on the amount of processed meat they eat (World Cancer Research Fund)

Processed meat is defined as any meat that has been preserved by smoking, curing, salting, or adding chemical preservatives.

Certain chemicals added to meat to preserve it, such as nitrates and nitrites, react with the body when eaten – and it is this reaction, among other things, which contributes to the increase in risk of bowel cancer.

It also emerged four in five of those surveyed were meat-eaters, who eat an average of 40g of processed meat a day, with a quarter eating more than 50g per day.

The research was commissioned for World Cancer Research Fund’s Cancer Prevention Action Week, which runs from 20th-26th February, and this year aims to highlight the link between processed meat and bowel cancer.

Dr Helen Croker, head of research interpretation at World Cancer Research Fund, said: “We know bowel cancer is the fourth most common cancer in the UK, and that 54% of bowel cancer cases could be prevented.

“Our analysis of global research also shows that those who regularly eat processed meat have an increased risk of bowel cancer.

“We want to raise awareness of this, and highlight steps that people can take to help reduce this risk.

“The work we do centres around prevention – which is why we carried out this research, to understand how many people are aware of the link between processed meat and bowel cancer, and how we can help people reduce this risk.

“This Cancer Prevention Action Week, we are encouraging people to take part in the Great British Sarnie Swap and to reduce how much processed meat they eat – helping to lower their risk of bowel cancer, by swapping the processed meat in their sandwiches for heathier and affordable alternatives.”

The research also found just 53% have even a rough idea of what goes into making processed meat, with 25% admitting they had no idea at all.

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Just 50% and 43% were aware a sausage sandwich and ham sandwich, respectively, contain processed meat.

Chicken, turkey, or fish are good, healthy alternatives for processed meats (World Cancer Research Fund)

The poll, carried out by OnePoll, found bacon was the most commonly consumed processed meat (66%) by meat-eaters, followed by sausage (65%) and ham (63%).

And bacon (15%) is the nation’s favourite sandwich filling, along with cheese (14%) and egg mayo (13%).

It also revealed the main reasons people liked processed meat were for the taste (55%), cost (44%), and convenience (41%).

However, almost half of meat-eaters (48%) would be willing to reduce the amount of processed meat they eat, with 67% of adults open to reducing their consumption in favour of healthier alternatives.

To help with this, the charity is encouraging people to take part in its Great British Sarnie Swap, and has a fact sheet and quiz to help cut out the confusion around processed meat.

Matt Lambert, health information and promotion manager at World Cancer Research Fund, said: “It’s great to see that many people want to swap out processed meat for alternatives.

“We want to help people make changes to their diet by giving them some healthier swap ideas.

“Consider ingredients such as chopped boiled eggs, tinned fish, or hummus with roasted vegetables. You could also use up any leftover roast chicken for a next-day sandwich.

“We know that in the current economic climate, cost is a big factor when choosing food, which is why our website has a number of affordable and healthy sandwich filling ideas.”

TOP TIPS TO EAT LESS PROCESSED MEAT:

1. Check the ingredients list for words like nitrate, nitrite, cured, or salted. If you see these words, it’s processed meat.
2. Reduce your portion sizes of processed meat – for example, if eating ham, have one slice rather than two.
3. If you tend to eat processed meat most days, why not challenge yourself to have more days meat-free?
4. Include more plant-based protein sources like beans, lentils, and chickpeas, soya-based food like tofu and tempeh, plain nuts and seeds, and grains like quinoa.
5. Swap processed meat for chicken and turkey or fish (white or oily). This will also help you to eat less saturated fat.
6. Choose more vegetables, pulses, and wholegrains, and make these the focus of your meals. Adding herbs, spices, or a squeeze of lemon boosts the flavour.
7. Use smoked paprika to lift the flavour of dishes.
8. Instead of ham or other processed meat in sandwiches, wraps, and salads, choose canned fish such as tuna, or boiled eggs, hummus, peanut butter (no added salt or sugar), avocado, cheese (like cheddar and cottage cheese), roasted vegetables, or leftover home-cooked meat, such as roast chicken.
9. For a healthier fry-up, rather than bacon or sausages with your eggs, add more grilled mushrooms and tomatoes – or why not try halloumi or avocado?

Martin Winter