Red and processed meat – cancer, health and fertility

Evidence has been building for some time linking consumption of animal protein, and red meat in particular, to negative health outcomes such as increased risk of type 2 diabetes, certain cancers and cardiovascular diseases such as coronary heart disease and stroke.

A recent review by the cancer branch of the World Health Organisation (WHO) indicates that processed meats in particular pose a significant risk and should be considered carcinogenic (bacon, lunch meats etc). They concluded that ordinary ie unprocessed red meat is probably carcinogenic, with increased risk of colorectal, pancreatic and prostate cancer.

Harvard Chan School of Public Health released a review study in 2012 citing evidence from two large-scale longitudinal studies linking red and processed meats to adverse health outcomes as above, and recommending replacing protein from red meat with other sources such as:

Nuts (19%)
Poultry (14%)
Whole grains (14%)
Legumes (10%)
Low-fat dairy (10%)*
Fish (7%)

The numbers in parentheses () above indicate the estimated reduced risk from using these protein sources as compared with red or processed meat.

Diet and fertility

* For optimising fertility, studies suggest whole milk rather than low-fat milk

The diet recommendations for general good health and prevention of chronic diseases such as those listed above tend to match quite closely with advice for optimising fertility (see below – what is a good diet).

The way I look at this is that it’s not a coincidence:

1. When the body is working harmoniously, the intelligence of nature is in place to re-create this optimum state via procreation
2. When the body is working harmoniously, all of the intricate and inter-related systems of the body work in a self-supporting manner, allowing us to reach our full lifespan’s potential
3. Making changes to “get pregnant” should not be the point. Diet and lifestyle measures that sustain life grant you both 1. and 2. above. You can procreate – create new life, and you can enjoy your family into your old age. It’s very well worth taking on these measures wholeheartedly and enjoying the feeling of living well. It is a gift to you and to your children.

How to start

There are plenty of delicious recipes available online, from vegetarian-only sites to others such as Teresa Cutter Healthy Chef. If you find a site you like, remember to bookmark it so you can return for new ideas – some will let you sign up to receive fresh recipes to keep you inspired. Many sites such as AllRecipes, Taste or BBC Good Food will let you search for vegetarian options or by specific ingredient.

The team at Harvard recommends consuming red meat as you would lobster – just for special occasions, a couple of times per year.

What about iron?

One of the mechanisms of red meat and risk of disease could be haem iron. For a description of the way the body handles haem iron versus non-haem iron (animal vs plant sources), see the Huntly Centre article on Iron. The body’s regulating mechanisms to keep iron levels within safe limits are much more sensitive to non-haem (plant) iron than haem (animal) iron. This article will also help you identify plentiful sources of iron, often the biggest worry for people who are reducing their meat intake.

What about B12?

Vitamin B12 is essential for health and is needed in very small amounts in the human body. It is produced by bacteria, and from there makes its way into certain foods. While meat, fish and poultry are good sources of B12, it is also available in eggs and dairy. For those following a vegan diet (no animal foods), fortified foods are available, such as cereals fortified with B12. This, however, is still a processed food. A better option is savoury yeast/ nutritional yeast, which is a natural whole food high in certain B vitamins and Lotus brand Savoury Yeast Flakes is grown with B12-generating organisms, a good dietary source of B12. Vegans can also supplement with B12  – on an optimal diet and with normal health, this is the only supplement needed by vegans.

What about my energy?

People who cut down on meat intake often feel as though their energy levels drop. There can be a period of adjustment as your body switches on the systems that gather life energy from a primarily plant-based diet. The feeling of living with a plant-focused diet is lightness, and this lightness can be an unfamiliar feeling – lacking a familiar heaviness associated with high meat intake, people can sometimes think they are feeling light-headed or tired.

If tiredness continues, however, this is an indication that the body needs help “recharging”. This is a crucial aspect of how we connect to life, maintaining the flow of life energy and material into and out of the body. The Hunyuan form of Chinese medicine is ideal for recalibrating our “recharging instrument” so that we sleep soundly, wake refreshed and have ample energy throughout the day, feeling clear and calm.

So what is a “good diet”?

It’s low-tech and simple: a plant-based, whole-food diet.

Plant-based means loads of fruit and veggies as the bulk of each meal, with lots of colour (varied colour means you’ll be getting a good spread of micronutrients).

Whole-food means as close to its natural state as possible. If it could grow, you’re on the right path – for example, you could plant a tomato and get some seedlings but you couldn’t get this from a tinned tomato. You could plant brown rice and get shoots but you couldn’t get the same from white rice (as the germ/seed has been removed). Get your oils from seeds, nuts and avocado (and whole-milk dairy if you choose) rather than adding oils and fats.

Whole-food is the opposite of processed food. For an eye-opening account of the food processing industry, see this article from the Huntly Centre. Also from the Huntly Centre, the human’s anatomical features that strongly suggest we are configured for a plant-based diet and explanation of the meat-colorectal cancer relationship.

Eat to Live is a great book that outlines the nutrient-dense plant-based diet and how it supports optimal health.

Remember the food pyramid, with bread and grains at the bottom? Nutrition organisations throughout the world are slowly revising this image, based on decades of mounting evidence. See the revised Healthy Eating Pyramid below from Nutrition Australia – click the image to go to their site for further information.