Don’t be scared of red meat

10/12/2015 Help for Parents

A recent report from the World Health Organisation (WHO) about red meat consumption caused a media frenzy and widespread consumer confusion.

So we thought we’d provide a clear and simple rundown of the report itself, what Australian experts had to say, and what you should do about it.

Ultimately, the report does not ask people to stop eating red meat, but states that watching your processed meat intake, reducing portion sizes and eating it less often could lower your risk of cancer.

The report:

  • looked at associations between meat consumption and colorectal cancer;
  • was published by the International Agency for Research into Cancer (IARC), part of the WHO; and
  • evaluated the evidence on causes of cancer, but did not provide health recommendations.

The difference between red meat and processed meat:

Red meat: refers to lean muscle meat including beef, pork, veal, lamb, mutton and goat.

Processed meat: is transformed through methods such as salting, curing and fermentation. Examples include bacon, ham, sausages, corned beef and beef jerky.

The findings:

  • estimated that 50 grams of processed meat (sausage, ham, bacon, beef jerky etc.) consumed daily increases the risk of colorectal cancer by approximately 18% (as do other factors such as obesity, lack of exercise, smoking and certain cooking and preparation processes).

However, WHO also emphasised the health benefits of lean, red meat as a vital source of protein, iron, zinc and vitamin B12.

Number crunch:

WHO estimates that approximately 34,000 cancer deaths per year globally are caused by diets high in processed meats.

Compare this to the:

  • 1 million cancer deaths per year globally attributed to tobacco smoking;
  • 600,000 deaths per year due to alcohol; and
  • 200,000 deaths per year globally caused by air pollution.

What can you do about it?

CSIRO scientist, Dr Trevor Lockett, wrote a blog about the report and references the Australian Dietary Guidelines:

“What the report does provide, however, is an important reminder to take note of the amounts of red meat that we do consume, and what we eat it with. The Australian Dietary Guidelines recommend we consume no more than 455 grams of cooked of lean red meat per week – or around 650 grams of raw meat. This equates to 65 grams per day. As a rule of thumb, that’s around 100–200 grams of meat, three to four times a week, in order to maximise the benefits of red meat and minimise the risks.”

Specific recommendations for kids can be found on the Eat for Health website. 

Healthy Kids recommend:

References: