How to avoid meat to produce cancer


How to prevent meat from producing cancer

Meat is not a food that causes cancer. However, it is being linked to many harmful effects to health due to the enormous consumption of poor quality meat that is currently produced in many countries.

What is poor quality meat?

Bacon slice
Eating 50gr of processed meat daily (3 slices of bacon) increases the risk of colon cancer. (WHO report)

Whether a meat is good or of poor quality depends above all on how it is made. Processed meats are considered poor quality meats, that is, meats to which fats, salt and flavor enhancers are added.
These additives serve to make the meat more juicy, tasty, palatable and tasty, but this pleasure that comes from eating them has unwanted side effects:

On the one hand, being so appetizing and juicy produces that they eat more, which predisposes to obesity.

Nutritionally, they contain a lot of bad quality fat, a lot of calories (in addition to the added fat, they usually contain flours) and too much salt.

What is eating a lot of meat?

It is considered an exaggerated consumption of meat when meat, cold meats, sausages, burgers, bacon or sausages are included daily in the diet.

The first thing to prevent the meat from producing cancer is to eat it in adequate quantities and choose   meat of quality, avoiding processed meat and promoting instead the consumption of other foods such as legumes, cereals, nuts and fruits. For example, some governments have promoted initiatives such as “mondays without meat”, which could be implemented in schools and restaurants.

* More information: Substitutes of meat, sausages and deli meats

What nutrients are missing from meat?

Grated carrot salad with lemon
Grated carrot salad with lemon. If meat is consumed it must be accompanied by vegetables, not fried potatoes or similar

Meat is a nutritious food, but lacks fiber, starches, vitamin C, folic acid, and also provides few alkalizing minerals such as potassium, calcium, magnesium or boron. These nutrients are what should

For example, fiber prevents constipation and therefore the residues of the meat remain too long in the intestine, thus reducing the formation of putrefactions that would damage the intestinal mucosa.

Consuming starches and fiber increases the fermentative intestinal flora and decreases the harmful intestinal bacteria formed with protein waste (putrefactive bacteria).

On the other hand, vitamin C and flavonoids of vegetables prevent the formation of nitrosamines, carcinogenic components of processed meat. These are just some of the mechanisms by which a diet rich in fiber reduces the risk of certain cancers, especially colon cancer.


How is meat better consumed
Summary on some tips on meat consumption. You can take a vegetarian diet without full and healthy meat.

Of what to accompany the meat?

Therefore, it can be assured that combining vegetable meat has health benefits and is also much more nutritious.

Accompany the meat dishes of salads, avocado, lentil salad, vegetable creams, fruit salads or fruits, are excellent combinations. Another example, squeezing lemon on fish is a good way to consume it because it increases the vitamin C of the dish.

It is not recommended to eat meats with chips, pizzas, fatty cheeses and other options with too much fat, a lot of added salt and an excess of calories that harm the gut microbiota and overall health.

Raw garlic
Photo of garlic. It combines very well with meat

Combine meats with crushed raw garlic

Garlic is better the garlic when raw and crushed, because in contact with the oxygen is when the different components of the bulb interact and combine forming the medicinal principles such as allicin.

Garlic is an authentic food medicine, with properties to reduce cholesterol, circulatory, diuretic, anti-inflammatory and antioxidant.

In addition, garlic is a natural antibiotic, very suitable for mixing with minced meat and hamburgers to help control the possible microorganisms that can develop in these foods.

Another very antioxidant and antiseptic option is to add spices to meat, such as cumin, caraway, savory, oregano, turmeric or white pepper.

Do not burn  meat because it is very oxidizing

Hamburgers being cooked in barbacue
Barbecue meat is very unhealthy and should only be eaten occasionally, accompanied by salad and fruit.

When  meat is cooked, the formation of carcinogenic substances in the food occurs. Its concentration increases with cooking time and high temperatures.

Cooking such as barbecues, roasts, plates at high temperatures or frying produces the formation of toxic compounds such as nitrosamines, polycyclic aromatic hydrocarbons (PAH) and heterocyclic amines (AHC). These components have carcinogenic properties, that is to say, they  increase the risk of cancer.

The process of salting, smoking and curing meat also increases these compounds. All this is due to the decomposition of the amino acids of proteins and additives (nitrites and nitrates).

In all types of meat occurs the formation of these substances, but especially in processed meat, bacon and cooked sausages, because they contain nitrites, precursors of carcinogenic substances.

More  information on meat and zero waste

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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