ESTRALAIn 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), published an assessment of meat consumption. The conclusions travelled around the world — unfortunately, most often in a heavily distorted form. It is worth knowing what was actually written.
Two different verdicts
IARC assessed two categories separately:
- Processed meat (cured meats, sausages, bacon, hot dogs, tinned meat) was classified in group 1 — that is, factors with a proven carcinogenic effect in humans, in the context of colorectal cancer.
- Red meat (beef, pork, mutton, lamb) was placed in group 2A — that is, factors probably carcinogenic to humans.
The most common misunderstanding
The IARC groups speak of the strength of the evidencethat something causes cancer — not the magnitude of the risk. The fact that processed meat and tobacco smoke are in the same „group 1" does not mean they are equally dangerous. It only means that in both cases the evidence of a link with cancer is strong.
What scale of risk are we talking about
According to the data cited by IARC, every 50 g of processed meat per day was associated with an increase in the relative risk of colorectal cancer of about 18%. It sounds like a lot — but it is a relativeincrease, calculated from a relatively small baseline risk. In absolute terms, the difference for an individual is moderate. It is different, however, at the scale of entire populations: there, even a small increase in risk translates into real numbers of cases.
Why processed meat fares worse
Researchers point to several likely mechanisms: compounds formed during curing and smoking (e.g. N‑nitroso compounds), high salt content, and substances created during high-temperature processing. This explains why heavily processed products cause greater concern than fresh, briefly cooked meat.
Dietary prevention is not about prohibitions, but proportions. It is not about never eating a sausage — it is about ensuring that your daily diet is not based on products from the highest-risk group.
What to do about it — without panic
The conclusion of health institutions is moderate and practical:
- Limit processed meat — treat it as an occasional extra, not a daily staple.
- Eat red meat in moderation — many recommendations suggest not exceeding around 350–500 g (cooked) per week.
- Favour vegetables, pulses, fish and fibre — these are elements of the diet consistently associated with lower risk.
- Pay attention to the method of cooking — avoid charring and very high temperatures (we write about this in more detail in another article).
Where do healthy fats fit in
A diet with a preventive profile is not only about „what to avoid", but also „what to add". Omega‑3 fatty acids — from fish and from plant sources (ALA) — are one of the elements that fit well into this way of eating. A plant source of ALA can be a convenient supplement for people who limit meat but do not always reach for fish.
The key points at a glance
- Processed meat — IARC group 1 (strong evidence of a link with colorectal cancer).
- Red meat — group 2A (probably carcinogenic).
- The IARC groups describe the strength of the evidence, not the magnitude of the risk.
- Sense, not panic: limit processed meat, eat red meat in moderation, add vegetables, fibre and Omega‑3.
Building a diet with prevention in mind?
Add a plant-based Omega‑3 to it. ESTRALA Pure ALA is a convenient, everyday source of alpha‑linolenic acid.
Sources and further reading
- IARC / WHO. IARC Monographs evaluate consumption of red meat and processed meat. Press release no. 240 (2015).
- Bouvard V. et al. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology (2015).
- World Cancer Research Fund / AICR. Recommendations regarding red and processed meat.