Eating Meat & Cancer: Is There a Connection?

It is believed minimizing red meat and increasing plant foods in diets can prevent cancer. The American Institute for Cancer Research recommends limiting red meat to one card-deck size serving per day. A number of studies have linked red meat and cancers, particularly colon, breast and rectal cancers.

There are several possible reasons. One is the high amount of saturated fat present in red meat, which has been linked to several cancers. Why the three ounce limit? Since most people donÕt get all their saturated fat from one food source, red meat must be minimized to lower overall saturated fat--to less than 10 percent of total calories.

Another cancer connection occurs when chemicals are created on meats when cooked at high temperatures. The compounds, heterocyclic amines (HCAs), which form on muscle meats cooked at extremely high temperatures, as in grilling or frying, have been found to be among the most mutagenic (causes changes in a cells' genetic material) agents ever discovered in foods. HCA's cause tumors in animals and may cause human cancer.

Fish and poultry are better choices because they are lower in saturated fats; however, these foods when grilled or broiled also form HCA's. Bread and vegetables do not contain high amounts of these compounds particularly creatine, therefore when charred do not form significant amounts of HCAÕs. With blackened dishes, the flour and seasoning is charred so these are also not major sources of HCA.

How are HCAÕs involved in the cancer process? When you eat foods with HCA's on them, your body tries to metabolize the compounds in order to get rid of them. During the process, some HCA metabolities attack the genetic material in cells that initiate cancer. This process may also be sped up or slowed down depending on a person's genetic disposition to being either a fast or slow metabolizer. Studies of fast and slow metabolizing rats found that among male rats, the faster metabolizers developed more precancerous colon lesions.

How can you tell if you're a fast metabolizer? Blood tests or even a simple caffeine test can tell whether someone is a fast or slow metabolizer. The same enzyme is used to metabolize caffeine as HCA's. So, in general people who can drink a caffeinated beverage at 8:30 in the evening and still get a good night's sleep are fast metabolizers; those who cannot are slow metabolizers. Everyone should try to avoid HCA's, but if youÕre a fast metabolizer, it may be particularly important to try and minimize the HCAÕs in your diet.

Although more research is needed to determine how strong the link exists between HCA's and cancer in humans, there is enough evidence to recommend people avoid eating meats cooked at extremely high temperatures.

In general, it is better to choose fish, poultry or meat from non-domesticated animals (game) in place of red meat to prevent cancer. White meat is lower in fat than red meat, but can produce HCA's if grilled or fried. Fish can also form HCA's, but certain types contain omega-3 fatty acids which may lower cancer risk.

For alternative ways of cooking try the following:

• Cook chicken in the microwave until almost done, then finish on the grill for flavor.
• Be careful not to overcook or undercook meat. Try baking or stir-frying rather than grilling, broiling or deep frying.
• Marinating meat or poultry before cooking may lower HCA formation by 94 to 96 percent. Try the easy mixes below to make a marinade--pick any 1 ingredient from each column, mix in a ceramic or glass bowl and marinade (red meat up to 24 hours, poultry no more than 2 hours). Lemon juice Tarragon Garlic Orange juice Dill Ginger Vinegar Thyme Soy sauce
• Bake a salmon fillet with diced vegetables and herbs in a tinfoil pouch instead of broiling. Information gathered from the American Institute for Cancer Research Newsletter, Summer 99, Issue 64.