What to know about red meat and breast cancer risk

The next time you choose a meal, you may want to skip that hot dog and opt for a lean protein like chicken, fish, or beans. Some research suggests that people who eat a lot of red or processed meats have a higher risk for breast cancer.

Meanwhile, diets low in red or processed meat may be linked to a smaller chance of developing the disease. One such eating plan is the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and lean protein like chicken, beans, and fish. It’s also low in salt, added sugars, and saturated fat (which is solid at room temperature, like butter).

How red or processed meat may increase breast cancer risk

While an exact reason for the connection isn’t clear, there's scientific evidence for several possibilities, and it may be the combination of different factors.

One possibility is that red meat that's been cooked at high temperatures has been shown to release potentially cancer-causing substances. Using high-heat cooking methods—such as grilling—causes fat to drip onto coals, which generates compounds called polycyclic aromatic hydrocarbons (PAHs). These can end up on your burger or steak, and when eaten, PAHs may harm cells.

Other possibilities include:

• Hormones given to cattle to increase their growth may raise certain hormone levels within humans, which could increase the risk of breast cancer.
• Processed meats like deli meats and cold cuts contain nitrates and nitrites, compounds associated with greater odds of developing the disease.
• Red and processed meats are often more calorie-dense and higher in saturated fat than plant-based proteins. These can contribute to inflammation and weight gain. Being overweight or obese is a risk factor for breast cancer, as well as multiple other cancers.
• People who eat less red or processed meat may also tend to have other healthy habits that help lower the chances of breast cancer.

Breast cancer isn’t the only health issue associated with red and processed meat consumption. There’s compelling evidence that diets high in these types of meat may raise a person’s risk for additional health problems. These include heart disease, Alzheimer’s disease (a brain condition that causes problems with thinking, memory, and making decisions), stroke, type 2 diabetes, and several cancers, including pancreatic, stomach, and colorectal cancer. Limiting your consumption of red meat and processed meats may lower your risk for these conditions.

Limiting your red meat intake

Health groups including the American Cancer Society and the American Heart Association recommend avoiding processed meat. If you eat red meat, choose lean, skinless cuts, and be aware of portion sizes. One 3- or 4-ounce serving of red meat cooks down to the size of a deck of cards or the palm of your hand.

You can also do the following to cut down on red and processed meats:

Try alternative burgers

Pick leaner, healthy proteins—plant-based whenever possible. Veggie patties, turkey or chicken burgers, and large mushroom caps can be flavorful, heart-healthy substitutes for red meat patties.

Add more beans

Soups, stews, and casseroles can still taste great with less beef and more beans. Beans are an excellent meat substitute because they are high in protein, filled with fiber, low in fat, and low in cost.

Look for realistic areas to adjust

For example, if you’re having a hamburger for lunch, try a turkey or chicken breast sandwich. As you get used to eating less red or processed meat over time, you might find that you don’t miss it.