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Cutting back on processed meat in your diet may reduce your risk of serious diseases, including some cancers, according to a new research analysis.
A study published in the American journal Science found that reducing processed meat intake by just 30% could reduce the incidence of diabetes, heart disease and colon cancer in the United States by hundreds of thousands. The Lancet Planetary Health.
Researchers from the University of Edinburgh and the University of North Carolina at Chapel Hill developed a simulation tool based on CDC health data to estimate how simple dietary changes might affect disease rates in the United States.
Processed meats have long been thought to be responsible for chronic diseases such as heart disease. Bacon, sausages and ham contain preservatives called nitrates, and evidence suggests that nitrates may increase your chances of developing certain cancers. Red and processed meats have also been linked to an increased risk of diabetes.
Recent studies may help researchers understand the potential benefits of reducing processed meat intake and how much is needed to make a difference.
Researchers calculated that if Americans reduced their processed meat consumption by about one-third (the equivalent of about 10 slices of bacon per week), several leading causes of death could be significantly reduced over the next decade: about 352,900 cases of diabetes, 92,500 cases of heart disease, and 53,300 cases of colon cancer would decrease.
The study also found that reducing red meat intake may further reduce disease incidence, but more research is needed on unprocessed red meat such as steak, as some studies suggest it may be less harmful than processed meat when eaten in moderation.
An important caveat to the study is that the potential health benefits of giving up processed meat also depend on what you eat instead: Some evidence suggests that processed, plant-based foods, including meat alternatives, may also increase the risk of disease and premature death.
In contrast, a diet high in unprocessed whole foods such as grains, vegetables, legumes, fruits, nuts and seeds has been shown to lead to a longer, healthier life.
Our food choices also have an impact on the environment, according to Lindsay Jacks, a professor at the University of Edinburgh and co-author of the study.
Meat production is a notorious source of greenhouse gas emissions and consumes large amounts of natural resources such as land and water.
The latest findings add to the evidence that a more sustainable diet could also be beneficial for human health.
“This is clearly a win-win for humanity and the planet,” Jacks said in a press release.