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Cutting back on processed meat in your diet may reduce the risk of serious diseases, including some cancers, a new research analysis predicts.
By eating 30% less processed meat alone, the US could reduce the rate of diabetes, heart disease, and colon cancer by as many as hundreds of thousands of cases, according to the study published in The Lancet Planetary Health.
Researchers from the University of Edinburgh and the University of North Carolina, Chapel Hill, developed a simulation tool based on CDC health data to estimate how a simple dietary change might affect disease rates in the US.
Processed meat has long been thought to be a culprit in chronic illnesses like heart disease. Bacon, sausage, and ham contain preservatives called nitrates, which previous evidence has linked to higher odds of developing certain cancers. Red meat and processed meats have also been linked to a higher risk of diabetes.
The recent study could help researchers understand the potential benefits of cutting back on processed meat and how much it would take to make a difference.
The researchers calculated that if Americans reduced their processed meat consumption by about a third (the equivalent of about 10 slices of bacon a week), there would be significantly fewer cases of some of the leading causes of death over the next decade. Specifically, there would be about 352,900 fewer cases of diabetes, 92,500 fewer cases of heart disease, and 53,300 fewer cases of colorectal cancer, according to the estimate.
The study also found that eating less red meat could reduce rates of illness even more. However, more research is needed on unprocessed red meat like steak, as some studies have suggested that, in moderation, it may be less harmful than processed meat.
One important caveat to the study is that the potential health benefits of cutting out processed meat also depend on what you replace it with. Some evidence suggests plant-based processed foods, including meat substitutes, are also linked to a higher risk of illness and early death.
In contrast, diets high in unprocessed whole foods such as grains, vegetables, legumes, fruits, nuts, and seeds have been linked to a longer, healthier life.
Our food choices also matter for the environment, according to Lindsay Jaacks, coauthor of the study and a professor at the University of Edinburgh.
Meat production is a notorious contributor to greenhouse gases and uses a huge amount of natural resources, such as land and water.
The findings of the latest study add to a growing body of evidence that eating more sustainably is also good for our human health.
"This is a clear win-win for people and planet," Jaacks said in a press release.
