There has been a lot of breathless excitement in the tabloid media this morning comparing bacon to tobacco or asbestos as far as cancer risk. (which is actually no surprise) I thought Id go straight to the World Health Organisation and read their report on cancer risk. Here's some excerpts from the section on colorectal cancer (the whole thing is LONG so I have pulled out relevant bits - the whole report I linked at the end):
Studies have shown a strong association between per capita consumption of meat and colorectal cancer mortality but not with poultry or fish.... Overall, the evidence suggests that high consumption of preserved and red meat probably increases the risk for colorectal cancer.As with meat, international correlation studies show a strong association between per capita consumption of fat and colorectal cancer mortality ....
Many case--control studies have observed association between
the risk of colorectal cancer and high consumption of fruits and
vegetables and/or dietary fibre. On balance, the evidence that is currently available suggests that intake of fruits and vegetables probably reduces the risk for colorectal cancer....
Some prospective studies have suggested that a highintake of folate is associated with a reduced risk for colon cancer . Another promising hypothesis is that relatively high intakes of calcium may reduce the risk for colorectal cancer....
There is almost universal agreement that some aspects of the ‘‘westernized’ diet are a major determinant of risk; for instance, there is some evidence that risk is increased by high intakes of meat and fat, and that risk is decreased by high intakes of fruits and vegetables, dietary fibre, folate and calcium."
So based on this report we should eat more fruit and vegetables, more fibre, less fat, less meat and processed meat and if you do eat meat then focus on poultry and fish. Treat your bacon as a treat food. Make sure we get enough folate (from green leafy vegetables) and calcium (from vegetables, fish, dairy or calcium fortified alternatives) and avoid heavily processed foods.
Now, there's a surprise!! ;)
Oh and one more recommendation: don't get your health advice from the tabloid media!
Lyndal at Lean Green and Healthy HQ
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Full WHO report is here http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_cancer.pdf
Australian Dietary Guidelines recommendations on meat are here:
https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and
There are a few issues here that needs clarification.
ReplyDeleteBacon seems to be the boogie man today, while a few decades ago, before the 60s it was the best breakfast meal. I don't know how you jump from bacon to colon cancer, when bacon is high in fat, not in protein, like most meats, such as beef, veal, lamb and some pork. We know that meats high in protein causes cancer in the long term, with the phosphorylation of mTOR. This causes cell to initiate growth. Good if you are a teenager or younger, but bad if you're an adult, as it means cancer growth. The other factor of protein is that it causes glycation in tissue and thus oxidation damage. This increases IGF-1 as well.
The other thing about protein is that most of them are glucogenic, activates gluconeogenesis, decreasing insulin sensitivity and increasing insulin resistance. And it activates leptin too in the same way as the insulin. Proteins, (amino acids floating around in the blood) tend to glycate and oxidate (when there is too much) with temperate inside the body, this leads to cell deterioration in collage and elastin tissue. This means you age faster with more pronounce wrinkles.
I don't see Bacon which has an extreme amount of fat to protein ratio, 3:1 if not more, can be compared to meat, with a reverse ratio to fat of 3:1 if not more. Let me point out that we need saturated fat and cholesterol. The brain and hormones are the most demanding of these elements. The brain is composed of 80% fat, and very little protein, and about 20% is made of cholesterol.
The REAL boogie man is meat, it increases colon cancer, and other cancer around the body with mTOR activation, and glycation and oxidation of tissues in the body.