Should you put red meat on the breast cancer watchlist?

Should you put red meat on the breast cancer watchlist?

If you enjoy a steak, there is no need to throw your barbecue into the garden just yet. But new research suggests that eating a lot of red meat could be one lifestyle factor worth reconsidering when it comes to breast cancer.

A major analysis published in The Lancet Oncology examined breast cancer data from 1990 to 2023 across 204 countries and territories. In 2023, researchers estimated that 28 per cent of the global breast cancer burden, equivalent to 6.8 million years of healthy life lost, was associated with six potentially modifiable factors. High red meat consumption was the biggest contributor at nearly 11 per cent, followed by tobacco at 8 per cent, high blood sugar at 6 per cent, high body mass index at 4 per cent, alcohol at 2 per cent and low physical activity at 2 per cent. 

That does not mean that every burger you have eaten is quietly plotting against you. The researchers found an association between high red meat intake and breast cancer burden, rather than proving that eating a particular steak will cause the disease. The American Cancer Society says the evidence specifically connecting red and processed meat with breast cancer is still developing, with some studies suggesting an increased risk and others finding no clear effect. However, the organisation recommends limiting red and processed meat as part of a broader cancer prevention diet. Its current guidance suggests choosing fish, poultry, and plant-based proteins such as beans instead of red meat most of the time. 

There is also a bigger picture here, because your breast cancer risk is not controlled by your dinner plate alone. The new research found that breast cancer rates among women aged 20 to 54 increased by 29 per cent between 1990 and 2023, while rates among older women changed much less. Globally, researchers estimate that annual breast cancer cases could rise from 2.3 million in 2023 to more than 3.5 million by 2050. Dr Marie Ng, co-senior author of the study, an Affiliate Associate Professor at the Institute for Health Metrics and Evaluation at the University of Washington and an Associate Professor at the National University of Singapore, said targeting known risk factors and making healthier choices more accessible is crucial to changing the future trajectory of breast cancer. 

So, should you ditch red meat completely? You certainly could, but the evidence does not say you must become a lentil evangelist overnight. A more sensible approach is to eat red meat less often and replace it with beans, lentils, fish, poultry, nuts, and other nutritious foods, while also keeping active, maintaining a healthy weight, avoiding smoking, and limiting alcohol. The American Cancer Society recommends 150 to 300 minutes of moderate physical activity a week and says a healthy eating pattern should centre on vegetables, fruits, whole grains, and legumes while limiting red and processed meat. 

In other words, your best strategy is not to wage war on steak, but to stop letting it occupy a permanent position of honour on your plate.