Protein is important for our health and immune system, but there are certain foods that can increase the risk of cancer and diabetes if they are consumed in high amounts
A large dose of protein can strengthen our immune system and keep our muscles in shape. However, the source of it could have a significant impact on our health.
Numerous foods can help you meet your daily protein intake. This includes fish, eggs, beans, and meat.
Yet although various types of meat can offer high-quality protein, it’s generally recommended to limit red meat consumption. This is due to the fact that red meats such as beef, pork, lamb, and goat can heighten the risk of numerous health issues, including heart disease, diabetes, and cancer.
Red meat, bowel cancer, and diabetes
Cancer Research UK classifies red meat as a ‘probable’ cause of cancer, with a particular link to bowel cancer. The International Agency for Research on Cancer (IARC) has categorised red meat as a Group 2a carcinogen.
This places it in the ‘probable’ cause of cancer category, based on the IARC’s confidence in something causing cancer according to available research and studies. This classification isn’t based on the actual number of cancers caused by red meat.
Meanwhile, a 2020 study which analysed data from half a million UK adults over a seven-year period found that people who consumed an average of 79g of red or processed meat per day had a 32% increased risk of bowel cancer compared to those who ate less than 11g.
READ MORE: GP reveals how many drinks it takes to get a hangover – and when you’re at riskREAD MORE: Warning as infections with grim symptoms at a ‘decade high’ in England
Studies have also discovered a strong correlation between consuming large quantities of red meat and an increased risk of developing type 2 diabetes. For instance, one meta-analysis that examined data from 31 groups found that both processed and unprocessed meat significantly heightens the risk of developing type 2 diabetes.
Alternatives to red meat
Luckily, red meat isn’t the only source of protein and there are plenty of alternatives that can offer high protein and nutrition while avoiding the health risks commonly linked with red meat. NHS guidance emphasises that you don’t need to consume meat to meet your daily protein requirements.
But if you do want to eat meat, you could opt for lean cuts of white meat and fish. Other alternatives include:.
- Chicken
- Turkey
- Haddock
- Cod
- Shrimp
- Crab
- Lobster
Further guidance on how protein plays a vital role in your diet and the best sources for it can be found on the NHS website here.