Red and processed meat: how much to eat and why it is recommended to cut down

What are red meat and processed meat?

Red meat is the unprocessed muscle meat of mammals, including minced or frozen meat [2]. It includes beef, veal, pork, lamb, goat and horse [2]. Pork belongs in this category, even though it is sometimes described as white meat. Chicken and turkey are poultry and are excluded. Rabbit is a separate case, and Spanish recommendations group it with poultry [3].

Processed meat is meat that has been transformed by salting, curing, fermentation, smoking or other processes to add flavour or make it last longer [2]. Examples include cured and cooked ham, chorizo, salchichón, fuet, sausages, bacon, cecina, pâtés and canned meat. Most is made from pork or beef, but sliced turkey or chicken cold cuts also count.

The distinction matters because recommendations do not treat the two in the same way. A grilled beef steak and a plate of cold cuts are not counted alike.

What did IARC say about meat and cancer in 2015?

In October 2015, the cancer agency of the World Health Organization, the IARC, reviewed more than 800 studies [2]. It classified processed meat in Group 1, “carcinogenic to humans”, and red meat in Group 2A, “probably carcinogenic” [2].

The clearest link is with colorectal cancer [2]. Eating 50 g of processed meat every day, about three slices of cooked ham, is associated with an 18% higher risk of colorectal cancer [4]. The evidence for red meat is more limited and also points to pancreatic and prostate cancer [4].

The group classification is what causes the most confusion. Processed meat shares Group 1 with tobacco, and this was read as if they were equally dangerous. The group indicates how certain the evidence is that something can cause cancer; it does not say how much risk it poses or at what amount [4]. Being in the same group does not make them equally dangerous [4].

The group measures the strength of the evidence. The size of the risk is measured separately.

An 18% increase is a relative increase. It applies to a baseline risk that also depends on age, family history and other habits.

How much red meat is reasonable per week?

The World Cancer Research Fund sets a maximum of 350 to 500 g of cooked red meat per week [1]. It recommends eating very little or no processed meat [1].

This figure refers only to red meat. When planning your week in Spain, also count servings of chicken, turkey and rabbit towards your total meat intake [3].

Spanish recommendations suggest no more than three servings of meat a week, prioritising poultry and rabbit [3]. Keep red and processed meat to a minimum [3]. This is the starting point we usually suggest in consultations, and then tailor it to each person.

Are there other reasons to eat less red meat?

Yes, and not all of them are related to cancer. Dietary recommendations also limit red and processed meat because of their association with heart disease and type 2 diabetes [4]. The European cardiovascular prevention guideline sets the same limit of 350 to 500 g of red meat per week and calls for processed meat to be reduced to a minimum [5].

Processed meat also contains a lot of salt. And in fattier cuts, the fat is mostly saturated, the type best limited to help manage cholesterol.

The other reason is sustainability. Producing meat, especially beef and lamb, has a high environmental impact, while legumes have one of the lowest [3]. That is why the 2022 Spanish recommendations advised eating less meat and more legumes in the same review [3]. In this case, what supports your health and what helps the planet point in the same direction.

Can I eat red meat if I have gastritis?

In general, yes. The answer depends more on the cut and how it is cooked than on the meat itself. With gastritis, fat, fried foods, strongly flavoured sauces, and fatty or spicy cured meats such as chorizo often cause discomfort. Lean cold cuts, such as cooked ham or turkey, are usually better tolerated.

Lean meat, such as pork loin or tenderloin, or beef trimmed of visible fat, grilled, baked or gently stewed, is often easier to tolerate. Eating moderate portions slowly and chewing well can help.

Tolerance varies from person to person and can change at each stage. The full guidance, including what may be best to avoid for a while, is in the diet for gastritis. It also describes digestive warning signs that mean you should see a doctor.

What can I replace red meat with?

The important thing is to make sure your meal does not lose protein when you remove meat. Spanish recommendations suggest legumes at least four times a week, fish at least three times—especially oily fish—and up to four eggs [3]. This way, meat no longer has to be the centre of almost every meal.

People who notice the change most are those who relied on red meat as their main source of iron. Iron from legumes is less well absorbed. You can make better use of it by including peppers, tomatoes, broccoli or a citrus fruit for dessert in the same meal.

If you have anaemia, speak to your doctor. If it is due to iron deficiency, you need prescribed iron: diet alone will not correct it. If you are pregnant, plan the change with a dietitian.

Do I need to give up red meat completely?

No. Meat provides valuable nutrients and can be part of a healthy diet [4]. It provides complete protein, readily absorbed iron, zinc and vitamin B12. The recommendation is to eat it in moderation and choose your cuts carefully.

If you prefer to stop eating meat for personal reasons, that is a valid choice. Plan your diet so that you still get everything you need. If you choose a vegan diet, vitamin B12 supplementation is essential, and a health professional should advise you on the dose.

There are also times when reducing meat is not the priority. If you are being treated for cancer, find it difficult to eat and are losing weight, the urgent priority is to get the protein you need. Meat may help. We explain this in the diet for people with cancer.

What mistakes do we see in consultations?

• Replacing ham with sliced turkey. It is leaner, but it is still processed meat.
• Thinking pork is white meat. It counts as red meat in the recommendations.
• Removing meat without replacing it with anything. The meal ends up being pasta with tomato, and hunger returns by mid-afternoon.

Another question we hear almost every week in consultations is whether having a ham sandwich now and then is a problem. What matters is the daily habit; a one-off day has very little impact.