It’s easy to reach for quick and tasty options like bacon, hot dogs, and deli meats, but regularly eating these processed meats may do more than impact your diet. Sirish Dharmapuri, MD, gastrointestinal medical oncologist at Cooperman Barnabas Medical Center, explains how research shows processed meats could also increase your risk of cancer, especially early-onset colorectal cancer.
What’s the Risk?
Each year, about 150,000 Americans are diagnosed with colorectal cancer. The World Health Organization (WHO) has classified processed meats as a cancer-causing food (Group I Carcinogen). Just 50 grams a day, about six slices of bacon or one hot dog, has been linked to an 18% higher risk of developing colorectal cancer. That may not seem like much, but over time, it adds up.
Why Are Processed Meats Harmful?
Processed meats often contain preservatives like sodium nitrate, which help keep them fresh and flavorful. However, when digested these chemicals can form compounds in the body that may damage your cells and increase cancer risk. Other factors, like high heat cooking (like grilling) or added heme iron, may also contribute by promoting inflammation or changing how our gut works.
What Can You Do?
You don’t have to give up your favorite foods entirely, but cutting back can benefit your long-term health. Here are a few simple tips:
- Cut back where you can. Try saving processed meats for special occasions rather than daily meals. Take gradual steps to decrease your current intake and turn to more nutrient-dense foods (vegetables, fruits, whole grains, legumes).
- Look for alternatives. Fresh chicken, turkey, fish or plant-based proteins like beans and lentils are great options.
- Watch labels. Even items marked “nitrate-free” may still contain natural preservatives, so moderation is key.
- Be thoughtful of your cooking methods. Use safer cooking methods like steaming or boiling instead of charring, grilling, and frying.
What Does All This Mean?
It is important to understand that processed meats alone don’t directly cause colorectal cancer, but they may play a more significant role than once thought, especially when combined with other risk factors like smoking, lack of physical activity, or a family history of cancer.
If you enjoy a hot dog or a slice of bacon occasionally and are otherwise healthy, your risk is likely average. But if processed meats are a daily habit, especially alongside other risk factors, it could significantly increase your risk.
Takeaway?
Cutting back where you can and making time for regular screenings can go a long way in protecting your health. If you’re 45 or older or have a family history of colorectal cancer talk to your doctor about screening options. Preventative care, including colonoscopies and lifestyle changes, can make a big difference. To schedule a screening appointment or to learn more, visit rwjbh.org/colonscreening.
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