IF YOU want to avoid cancer it may be time to ditch those breakfast fry-ups. A comprehensive report on the link between nutrition and cancer recommends avoiding all processed meats, including bacon and some sausages. It also advises against eating more than 6 grams of salt per day.
While a number of foods carry a cancer risk, most of them can be eaten in moderation without noticeably endangering health. However, for salted or cured meats there is no clear safe dose, says Martin Wiseman, project director of the report, which was published this week by the World Cancer Research Fund and the American Institute for Cancer Research.
One reason for avoiding processed meats is that they often contain nitrates 鈥� preservatives that may contribute to the production of suspected carcinogens called N-nitroso compounds. Processed meats also contain high levels of salt, which is linked to stomach cancer.
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The report gives 10 鈥渓ifestyle recommendations鈥� for those who want to reduce their cancer risk (see 鈥淭en ways to avoid cancer鈥�). While some of these measures are rather severe, Wiseman is optimistic that the report will persuade people to change their eating habits, at least in terms of cutting out unhealthy foods such as processed meat. 鈥淚t won鈥檛 be straightforward, but it鈥檚 not impossible,鈥� he says. 鈥淭here鈥檚 this idea that diet is immutable, but there have actually been huge changes 鈥� even in the last 10 years.鈥� For example, the BSE scare in the UK had a substantial impact on the nation鈥檚 beef consumption in the 1990s, he says.
The report also reveals clear links between obesity and a range of cancers, but Wiseman doubts that this will easily persuade people to lose weight. 鈥淭he public has the notion that fat gives you heart disease and diabetes, but they don鈥檛 realise it also gives you cancer,鈥� he says. 鈥淎fter smoking, obesity is the highest preventable cancer risk.鈥�
Wiseman concedes that 鈥渢he risk from processed meat is an order of magnitude less than that from smoking鈥� but is nevertheless 鈥渘ot trivial鈥�. For example, the risk of colorectal cancer increases by 21 per cent for every 50 grams of processed meat eaten every day, on average. By comparison, smoking 20 cigarettes per day can lead to a 20 to 40-fold increase in the risk of lung cancer.
Mike Richards, national cancer director for the UK鈥檚 Department of Health, welcomed the report as a robust analysis of the current evidence on diet and cancer. It 鈥渃onfirms the link between physical inactivity, unhealthy diets and cancer鈥�, he says. 鈥淲e all have to make decisions about what is right for us as individuals. At least we can now make these decisions based on authoritative advice.鈥�
Cancer 鈥� Learn more about one of the world鈥檚 biggest killers in our comprehensive special report.
Ten ways to avoid cancer
- Body fat 鈥� aim for a body mass index of 21 to 23 and avoid weight gain during adulthood
- Physical activity 鈥� aim for 30 to 60 minutes of moderate physical activity, like brisk walking, every day
- Junk food 鈥� avoid sugary drinks and energy-dense fast food
- Meat 鈥� eat no more than 500 grams of red meat per week and avoid processed meats
- Alcohol 鈥� limit daily intake to one drink for women, two drinks for men. Do not binge drink
- Fruit and vegetables 鈥� eat five portions of fruit and non-starchy vegetables each day and limit refined starchy food
- Preservatives 鈥� avoid salt-preserved foods. Limit salt intake to 6 grams per day
- Dietary supplements 鈥� avoid them, except in special cases such as folic acid during pregnancy
- Breastfeeding 鈥� try to breastfeed for six months
- Cancer survivors 鈥� seek professional nutritional advice
