When the World Health Organization (WHO) announced that processed and red meats can cause cancer, many friends asked if that meant I would change my diet. As someone who has followed a paleo diet for many years, I don’t consider processed meats – or any processed foods – to be part of my paleo way of eating. The meat I eat is grass-fed, pasture-raised and comes to me in its most natural state. Since starting the paleo diet, my health has improved far more than it ever was before.
Dissecting the misconception
However, it is a common misconception that eating paleo means consuming mass quantities of meat. If you’ve been reading my posts, you know I advocate a well-rounded diet that includes vegetables and fruits. Meat is part of that diet, including chicken, fish and some red meat. However, I know there are some people who went paleo as an excuse to eat meat, meat and more meat. And they’re the ones who need to change their ways – somewhat.
Cancer claims and paleo diets
Past studies have shown that paleo eaters have a lower cancer risk. A study conducted at Emory University in Atlanta found that eating a paleo diet, which consists of fruits, vegetables, seeds, nuts, meat and fish, offered the best protection against colorectal cancer. Compared to people eating a typical western diet, the cancer risk for women eating paleo was cut by 29 percent. For men, the paleo diet reduced risk by 51 percent.
It is important to note that several past cancer classifications have shown that consuming high amounts of processed meat can contribute to higher risks of developing health issues such as cancer, compared to eating fresh red meat. Consuming processed foods high in preservatives and additives can have detrimental effects, whereas consuming fresh, grass-fed meat provides the body with essential nutrients.
Should you change your diet?
What should I recommend, then? Stay away from processed meat anyway (and all processed foods!), and if you eat red meat, do so in moderation, which is what we’ve been advised to do for years. Add more free-range chicken and cold water fish to your diet. There’s no strong evidence linking fresh white meats such as chicken, turkey, or fish to any types of cancer. And don’t forget the all-important fruits and vegetables which are full of anti-cancer properties.
When shopping for meat, focus on buying grass-fed, pasture-raised and organic products whenever possible. By doing so, you ensure the meat you consume is free of harmful chemicals, hormones and other potential toxins. Consuming a diet that is rich in whole, nutrient-dense foods ensures not only that you receive the essential nutrients your body needs but that you also minimize consuming potentially harmful ingredients and additives.
If you are considering adopting a paleo diet, it is essential to remember the importance of a well-rounded approach. Including a diverse range of plant-based foods alongside high-quality proteins will provide an array of essential nutrients, antioxidants, and fiber, which contributes to overall health and well-being.
In conclusion, what we should take away from the WHO announcement is not to stop eating red meat altogether but to be more conscious of the quality of the meat we consume, the way we prepare it and the quantities in which we eat it. Eating a balanced diet that is rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats will always be the best approach to a healthy lifestyle.
