Red Meat, Cancer Risk and the Power of Plants: What Six Major Studies Reveal about Colorectal Cancer
- Alastair Hunt
- 6 hours ago
- 7 min read
The link between red and processed meat and cancer has been under scrutiny for decades. As research evolves, so too does our understanding - not just of the risks, but of how dietary choices might help offset them. A series of large, high-quality studies released between 2016 and 2024 now paints a clearer picture: while high red and processed meat intake is consistently associated with increased cancer risk, diets rich in vegetables, fruit and fibre may significantly reduce this risk - even in people who still eat meat.
During the period from 2018 to 2022 in Singapore, the three most frequent incident cancers reported for males were: prostate (17.4%; learn more here), colorectal (16.2%), and lung (13.4%). In the UK, colorectal cancer is the third most common cancer among males, accounting for 14% of all new cancer cases in men (2017–2019) and, worryingly, people are getting colorectal cancer at earlier ages than every before.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
The Risks of Red and Processed Meat
A 2021 meta-analysis in the European Journal of Epidemiology reviewed 148 prospective studies and found high red meat consumption associated with increased risks of several cancers: breast (9%), endometrial (25%), colorectal (10%), colon (17%), rectal (22%), lung (26%), and liver (22%). Processed meats showed even stronger associations, especially with colorectal, colon, and rectal cancers.
A 2023 BMC Cancer review covering over 3.7 million participants confirmed these findings, particularly the risks linked to red and processed meat for colorectal and colon cancers, which rose by 13–24%. However, these studies found no clear associations between red meat and cancers such as pancreatic, gastric, or oesophageal.
One notable study from Sweden (American Journal of Clinical Nutrition, 2016) revealed that high red meat intake was associated with a 21% increase in all-cause mortality and a 29% rise in cardiovascular deaths. Yet, it found no increase in cancer-specific mortality, and interestingly, high fruit and vegetable intake did not mitigate these risks. This raises the possibility that the effects of meat consumption may extend beyond what a healthy diet can fully counterbalance - particularly for cardiovascular outcomes.
Looking Deeper at Unprocessed Red Meat
Most of the risks discussed above apply to red meat as a general category - encompassing beef, lamb and pork, in their unprocessed forms. These meats are rich in heme iron and, when cooked at high temperatures, can form compounds like heterocyclic amines and polycyclic aromatic hydrocarbons, both of which are linked to carcinogenesis.
A 2020 Canadian cohort study provided more nuanced insight. It found that men who consumed high levels of processed meat and low levels of fruit and vegetables had nearly double the risk of developing cancer compared to those with healthier diets. Importantly, at moderate levels of red meat intake - particularly when consumed with high amounts of vegetables, fibre, and whole grains - cancer risk was significantly reduced or absent. This highlights the role of dietary context in modulating meat’s impact.
However, none of the six studies you provided evaluated poultry or fish in detail. Broader literature generally finds neutral or even protective associations for fish, especially fatty fish rich in omega-3s. Poultry is typically seen as neutral in terms of cancer risk, likely due to lower levels of heme iron and fewer harmful compounds during cooking.
Notably, several studies, particularly the Italian MICOL cohort and the Canadian cohort, found that men were at greater risk than women, often due to higher meat consumption and lower intake of protective foods. In many cases, high meat intake was also associated with earlier cancer onset by as much as 6 to 7 years.
The Role of Vegetables and Diet Quality
Perhaps the most striking findings come from studies exploring the mitigating effects of vegetables, legumes and whole grains. In the 2024 Italian MICOL study, people with MASLD (a common liver condition) who consumed more than 50 g/day of red meat had double the cancer mortality risk. Yet those who also consumed at least 30 g/day of leafy vegetables saw a 22% reduction in that risk.
This reinforces a central theme: it’s not just about what you eat, but what you eat it with. Plant-based foods rich in fibre, antioxidants, and phytochemicals can play a protective role, helping reduce inflammation, oxidative stress, and the formation of carcinogenic compounds in the gut.
The 2020 Canadian study found that fibre and vegetable intake delayed the median age of cancer occurrence by around 6 to 7 years. While these protective effects were strongest at low to moderate meat intakes, they were less effective at high meat consumption levels, indicating a threshold beyond which even good dietary habits may struggle to compensate.
The 2021 PURE-China study also supports this. It found the lowest mortality rates among people who consumed four to five servings of fruit, vegetables, and legumes daily - regardless of whether they included meat in their diets. This suggests that overall diet quality matters more than the presence or absence of a single food.
Practical Ways to Reduce Red and Processed Meat, Without Giving It Up Entirely
Reducing your intake of red and processed meat doesn’t mean you have to give it up altogether. Here are some simple and realistic strategies to help ease the transition:
Downsize your portions: Opt for smaller servings when you do eat red or processed meat. For example, choose one sausage instead of two in a cooked breakfast, or go for a smaller cut of steak.
Swap smartly: Replace red meat with leaner proteins like chicken or turkey. Try using poultry mince instead of beef or pork in your bolognese or chilli. For sandwiches, swap ham for fillings like chicken, tuna or boiled eggs.
Mix in more plants: Add lentils, chickpeas, or beans to meat-based dishes to stretch the portion and boost the fibre. Mushrooms and chestnuts also make hearty, flavourful alternatives in ragù or pie fillings.
Explore new recipes: Get creative with meals that highlight chicken or fish, such as chicken wraps, grilled fish tacos or a light fish curry. These options can keep your diet varied and satisfying without relying on red meat.
Introduce meat-free Mondays: Choose one day a week to go without red or processed meat. It’s a simple way to cut down without feeling deprived.
Take a Veg Pledge: Try going vegetarian or vegan for a week or longer to discover new ingredients and plant-based meals. Even if you don’t stick with it long term, you’ll likely find dishes you enjoy that can become part of your regular routine.
Final Thoughts
Across six major studies, the evidence converges: high consumption of red and especially processed meat is linked with elevated cancer risks, particularly for colorectal cancers. However, this risk is not absolute. Eating red meat in moderation - as part of a diet rich in fibre, leafy vegetables and other plant-based foods - can mitigate much of the harm.
Importantly, not all red meat poses equal risk. Processed meats such as bacon, sausages and ham are consistently more dangerous than fresh, unprocessed cuts like beef or lamb. Fish and poultry remain largely unlinked to cancer in the available evidence.
If meat is an enjoyable part of your diet, the message is clear: keep portions modest (under 500 g/week for red meat), avoid processed varieties and prioritise whole plant foods at every meal. A healthier plate might not mean giving up your favourite meals, it may simply mean adding a bit more green.
Changing health for the better is about progress, not perfection, and even small changes can have a powerful and positive effect on health. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
See our articles on early onset colorectal cancer, prostate and breast cancer.
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Related Studies
Donghia R, Tatoli R, Campanella A, Cuccaro F, Bonfiglio C, Giannelli G. Adding a Leafy Vegetable Fraction to Diets Decreases the Risk of Red Meat Mortality in MASLD Subjects: Results from the MICOL Cohort. Nutrients. 2024 Apr 18;16(8):1207. doi: 10.3390/nu16081207. PMID: 38674896; PMCID: PMC11053907.
Di Y, Ding L, Gao L, Huang H. Association of meat consumption with the risk of gastrointestinal cancers: a systematic review and meta-analysis. BMC Cancer. 2023 Aug 23;23(1):782. doi: 10.1186/s12885-023-11218-1. PMID: 37612616; PMCID: PMC10463360.
Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021 Sep;36(9):937-951. doi: 10.1007/s10654-021-00741-9. Epub 2021 Aug 29. PMID: 34455534.
Liu W, Hu B, Dehghan M, Mente A, Wang C, Yan R, Rangarajan S, Tse LA, Yusuf S, Liu X, Wang Y, Qiang D, Hu L, Han A, Tang X, Liu L, Li W; PURE-China Investigators. Fruit, vegetable, and legume intake and the risk of all-cause, cardiovascular, and cancer mortality: A prospective study. Clin Nutr. 2021 Jun;40(6):4316-4323. doi: 10.1016/j.clnu.2021.01.016. Epub 2021 Jan 27. PMID: 33581953.
Maximova K, Khodayari Moez E, Dabravolskaj J, Ferdinands AR, Dinu I, Lo Siou G, Al Rajabi A, Veugelers PJ. Co-consumption of Vegetables and Fruit, Whole Grains, and Fiber Reduces the Cancer Risk of Red and Processed Meat in a Large Prospective Cohort of Adults from Alberta's Tomorrow Project. Nutrients. 2020 Jul 29;12(8):2265. doi: 10.3390/nu12082265. PMID: 32751091; PMCID: PMC7468967.
Bellavia A, Stilling F, Wolk A. High red meat intake and all-cause cardiovascular and cancer mortality: is the risk modified by fruit and vegetable intake? Am J Clin Nutr. 2016 Oct;104(4):1137-1143. doi: 10.3945/ajcn.116.135335. Epub 2016 Aug 24. PMID: 27557655.
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