October 8, 2024 • 10 mins
🥩 The Meat Debate: Unpacking Cancer Risks! 🥩
In this thought-provoking episode, our AI hosts, Kai and Sarai, delve into the complex relationship between red and processed meat consumption and colorectal cancer risk.
What do the latest studies reveal about the potential mechanisms behind this link?
With many studies using higher-than-normal levels of meat, is the risk as clear-cut as it seems?
Join them as they explore the evidence, discuss protective compounds in whole foods, and emphasize the need for further research.
Don’t miss this enlightening conversation!
In this thought-provoking episode, our AI hosts, Kai and Sarai, delve into the complex relationship between red and processed meat consumption and colorectal cancer risk.
What do the latest studies reveal about the potential mechanisms behind this link?
With many studies using higher-than-normal levels of meat, is the risk as clear-cut as it seems?
Join them as they explore the evidence, discuss protective compounds in whole foods, and emphasize the need for further research.
Don’t miss this enlightening conversation!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Ever get that feeling when you're grilling up a juicy
steak and a tiny voice in the back of your
head whispers, should I really be worried about this?
Speaker 2 (00:07):
Oh?
Speaker 1 (00:07):
Yeah, we're diving into that age old question today. Does
red meat really increase your risk of colon cancer?
Speaker 2 (00:14):
It's a question with a surprising amount of nuance, it
really is.
Speaker 1 (00:18):
And luckily for us, you have been digging through the
research for this.
Speaker 3 (00:22):
Deep dive I have.
Speaker 1 (00:23):
We're talking about a twenty seventeen review published in Experimental
Biology and Medicine.
Speaker 2 (00:29):
Right, that's right, And this review analyzed over forty different
studies on red meat and colon cancer, so it gives
us a much broader perspective than any single study ever could.
Speaker 1 (00:41):
Yeah, that's really helpful for something like this, it is. Okay,
so let's break this down. Okay, the review really hones
in on something called ham iron. Right now, I know
that iron is in red meat, but what makes hem
iron different?
Speaker 2 (00:53):
So hem iron is a specific type of iron, Okay,
that's found in red meat, and it's been kind of
a primary suspect and a lot of these colon cancer studies.
But here's the catch. A lot of these studies use
crazy high levels of hem like nine to twenty two
times what you'd find in like a typical serving of steak.
Speaker 1 (01:11):
Wait, twenty two times, So we're talking about amounts that
you would like practically never consume in real life, exactly.
Speaker 2 (01:17):
Like comparing an apple to a truckload of apples.
Speaker 1 (01:19):
Oh yeah.
Speaker 2 (01:20):
One study even used blood sausage as their like realistic
source of heam blood sausage.
Speaker 1 (01:27):
Okay, so you're telling me that my weekend brunch just
became a scientific study. Hinda, that's both concerning and intriguing
at the same time, Right, But seriously, how can we
take those findings seriously if they're based on such extreme amounts.
Speaker 2 (01:42):
That's a very valid point, and I think the amount
of hem iron and blood sausage is in a whole
different lead compared to a burger or a steak. Right,
So those studies kind of raise more questions than the answer,
especially when you consider how our gut plays into all
of this. Right.
Speaker 1 (01:56):
We hear a lot about the importance of gut bacteria
these days all the time. Has that fact turned to
the equation?
Speaker 2 (02:01):
So your gut microbiota, all those bacteria living your gut,
they're like this complex ecosystem, and they're crucial for colon health.
Speaker 3 (02:10):
Okay.
Speaker 2 (02:11):
And interestingly, some studies suggest that the positive changes in
your gut bacteria that we get from fiber, okay, fruits, veggies,
whole grains might actually counteract some of the potential downsides
of red meat.
Speaker 1 (02:24):
So it's like a balancing act in our gut, eat
our veggies. Maybe still enjoy a burger occasionally.
Speaker 2 (02:29):
In a way. Yes, And what's really fascinating is that
it might not even be about having specific good or
bad bacteria. It's more about the overall balance in your
gut interesting, specifically the ratio of gram negative to gram
positive bacteria.
Speaker 1 (02:44):
Okay, So it's not as simple as just red meat
equals bad. There's a whole microscopic world influencing things.
Speaker 2 (02:50):
There is.
Speaker 1 (02:50):
But before I go build a shrine to fiber, this
review did mention some limitations in the studies, right, Yeah,
not everything is as cut and dry as it may seem.
Speaker 2 (03:01):
You're right, and these limitations are really crucial, I think
to understanding the bigger picture. We can't just extrapolate from
these studies and apply the findings directly to humans without
considering the real world.
Speaker 1 (03:13):
Okay, so what kind of factors are we talking about
that might be skewing the results.
Speaker 2 (03:18):
Well, a lot of these studies use purified diets, which
are nothing like what people actually eat.
Speaker 3 (03:23):
Right, because who only eat steak?
Speaker 1 (03:25):
Unless you're a cartoon character, your diet is a bit
more diverse than that exactly.
Speaker 2 (03:29):
For example, many of these studies use unrealistically low levels
of calcium, Okay, which is important because calcium may actually
reduce some of the negative effects that are associated with
red meat.
Speaker 1 (03:40):
Really, yeah, so it's not just about counteracting the iron.
Tell me more about this calcium connection.
Speaker 2 (03:45):
It's true.
Speaker 1 (03:46):
Yeah.
Speaker 2 (03:46):
One study even found that high calcium in the control
group Okay, these were the animals not even getting the
high heen actually increase the number of precancerous lesions. Wow.
So it really highlights how important context is.
Speaker 3 (04:02):
Okay, so context is key.
Speaker 1 (04:03):
We've got to look at the whole picture, not just
single out red meat, but besides calcium, what other factors
might be playing a protective role here.
Speaker 3 (04:11):
It's like they always say, it's.
Speaker 1 (04:13):
Complicated, it is, But seriously, I'm starting to see that
this red meat and colon cancer connection has a lot
more layers than I think.
Speaker 2 (04:21):
I realized it does. And you know, one of the
biggest takeaways for me from this review was the importance
of looking beyond just hem iron. Right.
Speaker 1 (04:30):
We've talked about calcium, but what about other things we eat?
Could they be affecting the results of these studies too.
Speaker 2 (04:36):
Absolutely, And a lot of research doesn't fully account for
the sheer variety of compounds we consume in just a
typical meal. Yeah, vitamin's, minerals, antioxidants, even how the food
is cooked, right, it all plays a role.
Speaker 1 (04:49):
It's a good reminder that we're not living on these
purified diets in a lab. Speaking of which we briefly
touched on cooking methods earlier. Yeah, does how we cook
our meat really affect cancer risk?
Speaker 2 (05:01):
It can, Okay. The review highlighted that like cooking meat
at really high temperatures like grilling or frying, can create
compounds that have been linked to an increased risk of cancer.
Speaker 1 (05:11):
Okay, So maybe swapping out those grill marks for a
roast in the oven every now and then isn't a
bad idea.
Speaker 2 (05:17):
It's something to consider for sure, Okay. And this actually
ties back into the importance of looking at dietary patterns
as a whole okay, rather than just demonizing specific.
Speaker 3 (05:27):
Foods, so zoom ountains see the whole picture exactly.
Speaker 2 (05:31):
So instead of getting bogged down in whether or not
a single steak will send you running to the doctor, right,
think about what else is on your plate consistently.
Speaker 3 (05:38):
Okay?
Speaker 2 (05:38):
Are you eating a variety of fruits and vegetables. Are
you getting in a fiber from sources like whole grains
and legumes.
Speaker 1 (05:45):
This is starting to feel less like a red meat
witch hunt and more like a friendly reminder to just
eat our veggies.
Speaker 2 (05:51):
That's a really good way to put it, Okay, And
remember all those other components of a healthy diet. They
can work together to offset potential risks from meat. We
see this with a fiber example. And there's also interesting
research on resistant starch.
Speaker 3 (06:06):
Oh yeah, resistant starch.
Speaker 1 (06:08):
We did a deep dive on fiber a while back,
all about keeping things moving, if you know what I mean.
But resistant starch sounds a bit more resistant.
Speaker 2 (06:18):
It's a type of fiber that's well resistant to digestion
in the small intestine. Okay, So it actually ferments in
the colony, creating beneficial byproducts that may actually help protect
against cancer.
Speaker 1 (06:31):
Okay, So It's not just about bulk, it's about what
those fibers are doing in our gut. So more beans
with my steak, got it?
Speaker 2 (06:39):
Not a bad idea? Yeah, there's research showing that including
resistance starch alongside red meat can actually reduce DNA damage
in the colon.
Speaker 1 (06:48):
Now, that's what I'm talking about, turning a potentially risky
meal into a health conscious choice.
Speaker 2 (06:52):
Right.
Speaker 3 (06:53):
I love it when a plan comes together.
Speaker 2 (06:54):
It's all about finding that balance. And speaking of balance,
you mentioned earlier how everyone's gut is different. That's another
factor that makes it really difficult to just make blanket
statements about.
Speaker 1 (07:04):
Red meat, right, because we're all walk around with our
own little internal ecosystems exactly.
Speaker 2 (07:07):
Your gut microbiome is unique to you, Okay. It's shaped
by your genetics, your environment, even your diet over time. Wow,
what might cause a negative reaction in one person's gut
could be perfectly fine for someone else.
Speaker 3 (07:21):
It's mind boggling when you think about it.
Speaker 2 (07:23):
It is, and it.
Speaker 1 (07:24):
Really highlights how important it is to pay attention to
your own body, talk to your doctor or registered dietitian
about your individual needs. Absolutely, because what works for one
person might not work for another.
Speaker 2 (07:37):
We each have unique genetic makeups, lifestyles, and health histories. Yeah,
there is no one size fits all approach when it
comes to diet and health.
Speaker 1 (07:46):
So we've covered hem iron, the incredible world of our gut, microbiome,
confounding factors that make research tricky, and those protective elements
like fiber and resistant start. It's a lot to digest.
So it is where does that leave us? What do
we want our listeners to kind of walk away with?
Speaker 2 (08:04):
It really all comes back to the bigger picture. The
relationship between red meat and coalon cancer is so much
more complex than like any headline can ever really capture.
Speaker 1 (08:13):
It's like we're trying to solve a jigsaw puzzle, but
we only have a few pieces. We're learning all about
these individual factors, but it's like putting it all together
into a really clear picture. Yeah, it's still a work
in progress.
Speaker 2 (08:24):
It is. But I think the most important message for
our listeners is this, Okay, focusing on a healthy dietary
pattern as a whole is so much more impactful than
just fixating on any single food.
Speaker 1 (08:36):
So instead of like interrogating our grocery list, we should
be asking ourselves, am I eating a variety of colorful vegetables.
Am I getting enough fiber from different sources?
Speaker 2 (08:46):
That kind of thing. It's about making, you know, sustainable,
healthy choices that support your overall well being.
Speaker 3 (08:53):
Okay, So it's really a holistic approach.
Speaker 2 (08:55):
It is. Okay, And don't forget about like those other
really important but often overlooked aspects of a healthy lifestyle,
managing stress, getting enough sleep, moving your body regularly.
Speaker 1 (09:08):
Right, because it's not just about what we're eating, it's
about how we're living precisely.
Speaker 2 (09:11):
It's all connected. Yeah, But going back to the research
for a moment, there's one final point I wanted to highlight.
This review didn't just focus on the potential like negative
impacts of red meat. It really reminded us of the
incredible power of our bodies to adapt and protect themselves,
especially when we give them the right tools.
Speaker 3 (09:32):
That's a really empowering way to think about it.
Speaker 1 (09:34):
That's not just about avoiding harm, it's about actively supporting
our bodies like natural defenses exactly.
Speaker 2 (09:41):
And that's where all those healthy habits that we talked
about come into play. A diverse diet, regular exercise, stress management.
You know, these things don't just impact our risk for
like specific diseases, they actually give our bodies the resources
that they need to really thrive. I love that right. Well,
this deep down has definitely given me a lot to
(10:01):
think about good and hopefully it's done the same for you,
our listeners. Yeah. Remember, knowledge is power, and now you're
armed with a much deeper understanding of this whole red
meat and colon cancer conversation.
Speaker 1 (10:13):
But as we always say, there's always more to learn.
Always keep asking those questions, stay curious, right, and most importantly,
enjoy your food, yes mindfully of course. Of course, thanks
for joining us for another deep dive. We'll be back
soon with a brand new topic, I'm good and a
whole new set of fascinating insights.
Speaker 3 (10:33):
Until next time,
Ever get that feeling when you're grilling up a juicy
steak and a tiny voice in the back of your
head whispers, should I really be worried about this?
Speaker 2 (00:07):
Oh?
Speaker 1 (00:07):
Yeah, we're diving into that age old question today. Does
red meat really increase your risk of colon cancer?
Speaker 2 (00:14):
It's a question with a surprising amount of nuance, it
really is.
Speaker 1 (00:18):
And luckily for us, you have been digging through the
research for this.
Speaker 3 (00:22):
Deep dive I have.
Speaker 1 (00:23):
We're talking about a twenty seventeen review published in Experimental
Biology and Medicine.
Speaker 2 (00:29):
Right, that's right, And this review analyzed over forty different
studies on red meat and colon cancer, so it gives
us a much broader perspective than any single study ever could.
Speaker 1 (00:41):
Yeah, that's really helpful for something like this, it is. Okay,
so let's break this down. Okay, the review really hones
in on something called ham iron. Right now, I know
that iron is in red meat, but what makes hem
iron different?
Speaker 2 (00:53):
So hem iron is a specific type of iron, Okay,
that's found in red meat, and it's been kind of
a primary suspect and a lot of these colon cancer studies.
But here's the catch. A lot of these studies use
crazy high levels of hem like nine to twenty two
times what you'd find in like a typical serving of steak.
Speaker 1 (01:11):
Wait, twenty two times, So we're talking about amounts that
you would like practically never consume in real life, exactly.
Speaker 2 (01:17):
Like comparing an apple to a truckload of apples.
Speaker 1 (01:19):
Oh yeah.
Speaker 2 (01:20):
One study even used blood sausage as their like realistic
source of heam blood sausage.
Speaker 1 (01:27):
Okay, so you're telling me that my weekend brunch just
became a scientific study. Hinda, that's both concerning and intriguing
at the same time, Right, But seriously, how can we
take those findings seriously if they're based on such extreme amounts.
Speaker 2 (01:42):
That's a very valid point, and I think the amount
of hem iron and blood sausage is in a whole
different lead compared to a burger or a steak. Right,
So those studies kind of raise more questions than the answer,
especially when you consider how our gut plays into all
of this. Right.
Speaker 1 (01:56):
We hear a lot about the importance of gut bacteria
these days all the time. Has that fact turned to
the equation?
Speaker 2 (02:01):
So your gut microbiota, all those bacteria living your gut,
they're like this complex ecosystem, and they're crucial for colon health.
Speaker 3 (02:10):
Okay.
Speaker 2 (02:11):
And interestingly, some studies suggest that the positive changes in
your gut bacteria that we get from fiber, okay, fruits, veggies,
whole grains might actually counteract some of the potential downsides
of red meat.
Speaker 1 (02:24):
So it's like a balancing act in our gut, eat
our veggies. Maybe still enjoy a burger occasionally.
Speaker 2 (02:29):
In a way. Yes, And what's really fascinating is that
it might not even be about having specific good or
bad bacteria. It's more about the overall balance in your
gut interesting, specifically the ratio of gram negative to gram
positive bacteria.
Speaker 1 (02:44):
Okay, So it's not as simple as just red meat
equals bad. There's a whole microscopic world influencing things.
Speaker 2 (02:50):
There is.
Speaker 1 (02:50):
But before I go build a shrine to fiber, this
review did mention some limitations in the studies, right, Yeah,
not everything is as cut and dry as it may seem.
Speaker 2 (03:01):
You're right, and these limitations are really crucial, I think
to understanding the bigger picture. We can't just extrapolate from
these studies and apply the findings directly to humans without
considering the real world.
Speaker 1 (03:13):
Okay, so what kind of factors are we talking about
that might be skewing the results.
Speaker 2 (03:18):
Well, a lot of these studies use purified diets, which
are nothing like what people actually eat.
Speaker 3 (03:23):
Right, because who only eat steak?
Speaker 1 (03:25):
Unless you're a cartoon character, your diet is a bit
more diverse than that exactly.
Speaker 2 (03:29):
For example, many of these studies use unrealistically low levels
of calcium, Okay, which is important because calcium may actually
reduce some of the negative effects that are associated with
red meat.
Speaker 1 (03:40):
Really, yeah, so it's not just about counteracting the iron.
Tell me more about this calcium connection.
Speaker 2 (03:45):
It's true.
Speaker 1 (03:46):
Yeah.
Speaker 2 (03:46):
One study even found that high calcium in the control
group Okay, these were the animals not even getting the
high heen actually increase the number of precancerous lesions. Wow.
So it really highlights how important context is.
Speaker 3 (04:02):
Okay, so context is key.
Speaker 1 (04:03):
We've got to look at the whole picture, not just
single out red meat, but besides calcium, what other factors
might be playing a protective role here.
Speaker 3 (04:11):
It's like they always say, it's.
Speaker 1 (04:13):
Complicated, it is, But seriously, I'm starting to see that
this red meat and colon cancer connection has a lot
more layers than I think.
Speaker 2 (04:21):
I realized it does. And you know, one of the
biggest takeaways for me from this review was the importance
of looking beyond just hem iron. Right.
Speaker 1 (04:30):
We've talked about calcium, but what about other things we eat?
Could they be affecting the results of these studies too.
Speaker 2 (04:36):
Absolutely, And a lot of research doesn't fully account for
the sheer variety of compounds we consume in just a
typical meal. Yeah, vitamin's, minerals, antioxidants, even how the food
is cooked, right, it all plays a role.
Speaker 1 (04:49):
It's a good reminder that we're not living on these
purified diets in a lab. Speaking of which we briefly
touched on cooking methods earlier. Yeah, does how we cook
our meat really affect cancer risk?
Speaker 2 (05:01):
It can, Okay. The review highlighted that like cooking meat
at really high temperatures like grilling or frying, can create
compounds that have been linked to an increased risk of cancer.
Speaker 1 (05:11):
Okay, So maybe swapping out those grill marks for a
roast in the oven every now and then isn't a
bad idea.
Speaker 2 (05:17):
It's something to consider for sure, Okay. And this actually
ties back into the importance of looking at dietary patterns
as a whole okay, rather than just demonizing specific.
Speaker 3 (05:27):
Foods, so zoom ountains see the whole picture exactly.
Speaker 2 (05:31):
So instead of getting bogged down in whether or not
a single steak will send you running to the doctor, right,
think about what else is on your plate consistently.
Speaker 3 (05:38):
Okay?
Speaker 2 (05:38):
Are you eating a variety of fruits and vegetables. Are
you getting in a fiber from sources like whole grains
and legumes.
Speaker 1 (05:45):
This is starting to feel less like a red meat
witch hunt and more like a friendly reminder to just
eat our veggies.
Speaker 2 (05:51):
That's a really good way to put it, Okay, And
remember all those other components of a healthy diet. They
can work together to offset potential risks from meat. We
see this with a fiber example. And there's also interesting
research on resistant starch.
Speaker 3 (06:06):
Oh yeah, resistant starch.
Speaker 1 (06:08):
We did a deep dive on fiber a while back,
all about keeping things moving, if you know what I mean.
But resistant starch sounds a bit more resistant.
Speaker 2 (06:18):
It's a type of fiber that's well resistant to digestion
in the small intestine. Okay, So it actually ferments in
the colony, creating beneficial byproducts that may actually help protect
against cancer.
Speaker 1 (06:31):
Okay, So It's not just about bulk, it's about what
those fibers are doing in our gut. So more beans
with my steak, got it?
Speaker 2 (06:39):
Not a bad idea? Yeah, there's research showing that including
resistance starch alongside red meat can actually reduce DNA damage
in the colon.
Speaker 1 (06:48):
Now, that's what I'm talking about, turning a potentially risky
meal into a health conscious choice.
Speaker 2 (06:52):
Right.
Speaker 3 (06:53):
I love it when a plan comes together.
Speaker 2 (06:54):
It's all about finding that balance. And speaking of balance,
you mentioned earlier how everyone's gut is different. That's another
factor that makes it really difficult to just make blanket
statements about.
Speaker 1 (07:04):
Red meat, right, because we're all walk around with our
own little internal ecosystems exactly.
Speaker 2 (07:07):
Your gut microbiome is unique to you, Okay. It's shaped
by your genetics, your environment, even your diet over time. Wow,
what might cause a negative reaction in one person's gut
could be perfectly fine for someone else.
Speaker 3 (07:21):
It's mind boggling when you think about it.
Speaker 2 (07:23):
It is, and it.
Speaker 1 (07:24):
Really highlights how important it is to pay attention to
your own body, talk to your doctor or registered dietitian
about your individual needs. Absolutely, because what works for one
person might not work for another.
Speaker 2 (07:37):
We each have unique genetic makeups, lifestyles, and health histories. Yeah,
there is no one size fits all approach when it
comes to diet and health.
Speaker 1 (07:46):
So we've covered hem iron, the incredible world of our gut, microbiome,
confounding factors that make research tricky, and those protective elements
like fiber and resistant start. It's a lot to digest.
So it is where does that leave us? What do
we want our listeners to kind of walk away with?
Speaker 2 (08:04):
It really all comes back to the bigger picture. The
relationship between red meat and coalon cancer is so much
more complex than like any headline can ever really capture.
Speaker 1 (08:13):
It's like we're trying to solve a jigsaw puzzle, but
we only have a few pieces. We're learning all about
these individual factors, but it's like putting it all together
into a really clear picture. Yeah, it's still a work
in progress.
Speaker 2 (08:24):
It is. But I think the most important message for
our listeners is this, Okay, focusing on a healthy dietary
pattern as a whole is so much more impactful than
just fixating on any single food.
Speaker 1 (08:36):
So instead of like interrogating our grocery list, we should
be asking ourselves, am I eating a variety of colorful vegetables.
Am I getting enough fiber from different sources?
Speaker 2 (08:46):
That kind of thing. It's about making, you know, sustainable,
healthy choices that support your overall well being.
Speaker 3 (08:53):
Okay, So it's really a holistic approach.
Speaker 2 (08:55):
It is. Okay, And don't forget about like those other
really important but often overlooked aspects of a healthy lifestyle,
managing stress, getting enough sleep, moving your body regularly.
Speaker 1 (09:08):
Right, because it's not just about what we're eating, it's
about how we're living precisely.
Speaker 2 (09:11):
It's all connected. Yeah, But going back to the research
for a moment, there's one final point I wanted to highlight.
This review didn't just focus on the potential like negative
impacts of red meat. It really reminded us of the
incredible power of our bodies to adapt and protect themselves,
especially when we give them the right tools.
Speaker 3 (09:32):
That's a really empowering way to think about it.
Speaker 1 (09:34):
That's not just about avoiding harm, it's about actively supporting
our bodies like natural defenses exactly.
Speaker 2 (09:41):
And that's where all those healthy habits that we talked
about come into play. A diverse diet, regular exercise, stress management.
You know, these things don't just impact our risk for
like specific diseases, they actually give our bodies the resources
that they need to really thrive. I love that right. Well,
this deep down has definitely given me a lot to
(10:01):
think about good and hopefully it's done the same for you,
our listeners. Yeah. Remember, knowledge is power, and now you're
armed with a much deeper understanding of this whole red
meat and colon cancer conversation.
Speaker 1 (10:13):
But as we always say, there's always more to learn.
Always keep asking those questions, stay curious, right, and most importantly,
enjoy your food, yes mindfully of course. Of course, thanks
for joining us for another deep dive. We'll be back
soon with a brand new topic, I'm good and a
whole new set of fascinating insights.
Speaker 3 (10:33):
Until next time,
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