In recent years, the popularity of veganism and vegetarianism has skyrocketed. This is not just in America but also worldwide. More and more people in the United States are adopting this way of life, for various reasons. For some people, it’s because of health concerns, while for others, it is their religious convictions. There are even those that adopt it for the sake of animal welfare. It is estimated that currently, there are roughly six to eight million people in the United States that do not include products like meat, poultry, and fish in their diet. However, there is research that suggests that adopting this lifestyle can help reduce the risk of developing cancer.

A vegetarian is a person that excludes meat products from their diet, namely red meat, poultry, and fish. Vegans, on the other hand, avoid all animal products, even products like eggs and various dairy products. In the years’ past, there has not been much research conducted on how these lifestyles help reduce the risk of developing cancer. Instead, previous research focused on the various nutritional deficiencies brought about by adopting this lifestyle. However, with the number of people taking up this type of lifestyle steadily rising, the focus of current studies has changed. Veganism and vegetarianism have several health benefits, such as reducing the chances of developing cancer, heart disease, and type 2 diabetes.

Red meat and cancer

For those that love red meat, it is an excellent source of several vital nutrients such as zinc, calcium, vitamin B12, and protein. However, excessive amounts are not suitable for the body. Red meat increases the chances of developing cancer during the process of digestion. When it is being digested, red meat produces some naturally occurring chemicals. Studies show that these chemicals slowly damage the cells that line the walls of the bowel. This phenomenon may encourage the development of cancer. This is the reason why red meat is said to increase the chances of developing colon and colorectal cancer.

However, meat lovers should not despair. They do not have to do something as dramatic as completely cut off their meat consumption. However, they should change their intake. Firstly, you should focus on lean meat and avoid fatty meat. Saturated fats increase the chances of developing heart disease. Secondly, you should reduce the amount of red meat that you eat. The World Health Organization suggests that a person should only consume 455g of cooked red meat per week. This can translate into small servings of 65g of cooked red meat per day, or 130g of meat every two to three days.

Processed meat and cancer

Similar to red meat, processed meat also increases the chance of developing colon and colorectal cancer. The International Agency for Research on Cancer (IARC) states that processed meats such as bacon are in the same risk classification as tobacco. There is a higher probability of developing cancer from processed meats than from red meat. There are three main chemicals found in processed meats that are a risk to bowel health. These are:

1. Haem – this is the red color pigment that is located in red meat.

2. Nitrates and nitrites – these are found in the chemicals that are applied to the meat so that it can stay fresh for longer.

3. Heterocyclic and polycyclic amines – this is a chemical that is produced when meat is subjected to high temperatures.

All these factors, in combination, exponentially increase the risk of cancer. Therefore, it is advisable to reduce or completely cut off the consumption of processed meats. The IARC determined that amounts as minimal as 25 grams a day are a health risk.

Advantages of adopting a vegan diet

Though reducing the amount of meat consumed is just as effective as completely cutting out meat, there are some additional advantages of adopting veganism. The most important benefit of choosing a vegan diet is eating more fruits, vegetables, and whole-grain cereals. For those that have a mostly meat-based diet, they are unlikely to ingest the recommended amount of fruits and vegetables. However, for vegans, this is usually an essential part of their diet. There are two main ways in which fruits and vegetables help prevent cancer. These are:

1. Directly, when the food in question contains anti-carcinogenic agents. The various combinations of nutrients in whole grains (vitamins, antioxidants, minerals, fiber, and phytochemicals) help the body protect itself and fight cancer.

2. Indirectly, by helping you maintain and manage a healthy body weight. Though fruits, vegetables, and other whole foods are rich in nutrients, they have low caloric values. Therefore, people that have a plant-based diet are highly unlikely to be an unhealthy weight. Excess fat that is typically found around the stomach area is linked to various cancers such as colon, stomach, and liver cancers.