Red Meat, Western Diets, and Cancer Risk
This handout explains what scientists have learned about the connection between certain foods—especially red and processed meats and "Western-style" eating patterns—and the risk of developing cancer. It is meant for general education. It does not replace advice from your own doctor.
The Short Version
Eating a lot of red meat (beef, pork, lamb) and processed meat (bacon, sausage, hot dogs, deli meats, ham) is linked to a higher risk of some cancers—most strongly colorectal cancer (cancer of the colon and rectum). A "Western diet"—high in red and processed meat, refined grains, added sugar, and sugar-sweetened drinks, and low in fruits and vegetables—is also linked to higher cancer risk.
The World Health Organization's cancer research agency (IARC) classifies processed meat as a known cause of cancer in people and red meat as a probable cause of cancer, based mainly on the evidence for colorectal cancer (IARC/World Health Organization).
Cancers Linked to Red and Processed Meat
The strongest and most consistent link is with colorectal cancer. Large studies show that regularly eating red and processed meat raises the risk, and the risk goes up the more you eat—roughly about 12% higher for each additional 100 grams (about 3.5 ounces) of red meat per day (Vieira et al., Annals of Oncology, 2017; Ungvari et al., GeroScience, 2025).
Other cancers have also been linked to red and/or processed meat in research reviews, though these links are weaker and less certain than the colorectal link:
Breast cancer
Endometrial (uterine) cancer
Lung cancer
Esophagus, stomach, and nasopharynx (upper throat) cancers
Pancreatic cancer
Liver cancer
Kidney cancer
Bladder cancer
Prostate cancer
Non-Hodgkin lymphoma
(Farvid et al., European Journal of Epidemiology, 2021; Huang et al., Food Chemistry, 2021; Poorolajal et al., PLOS One, 2024)
Cancers Linked to a "Western" Eating Pattern
A Western eating pattern means a diet high in red and processed meats, refined grains (white bread, white rice), added sugars and sweets, high-fat dairy, and sugary drinks, and low in fruits and vegetables (Bamia, European Journal of Clinical Nutrition, 2018).
The clearest link is again with colorectal cancer, including a worrying rise in colorectal cancer among younger adults (Steck and Murphy, Nature Reviews Cancer, 2020; Du et al., Nature Reviews Endocrinology, 2025). Research has also suggested links with ovarian, prostate, pancreatic, and breast cancers, but for these the evidence is mixed and less certain (Steck and Murphy, Nature Reviews Cancer, 2020).
Why Might These Foods Raise Risk?
Scientists think several things may play a role, including natural compounds in red meat (such as heme iron), preservatives (nitrates and nitrites) in processed meat, cancer-causing chemicals formed when meat is cooked at high temperatures (grilling, frying, charring), and the effects of a low-fiber, high-sugar diet on inflammation, insulin, and gut bacteria (Song et al., Gastroenterology, 2015).
What You Can Do
The American Cancer Society recommends the following steps to lower your risk (Rock et al., CA: A Cancer Journal for Clinicians, 2020):
Limit red meat and processed meat. There is no proven "safe" amount of processed meat, so the less, the better.
Choose healthier proteins, such as fish, poultry, beans, and lentils.
Fill your plate with vegetables, fruits, and whole grains.
Cut back on sugary drinks, sweets, and heavily processed foods.
Cook gently when possible—stewing, baking, or steaming instead of charring or frying at very high heat.
Important to Remember
Diet is only one of many things that affect cancer risk. Family history, smoking, alcohol, physical activity, body weight, and recommended cancer screenings (such as colonoscopy) all matter too.
Eating red meat does not mean you will get cancer, and avoiding it does not guarantee you will not. These are risks across large groups of people, not certainties for any one person.
Talk with your doctor about your personal risk and about staying up to date on cancer screening.
Protein Hierarchy References
Comprehensive References & Publications: Protein Hierarchy - CRC Risk, Cholesterol & CVD Health
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