A perfect summer and fall include being outside and grilling with family and friends. The menu often includes burgers, steak, brats and hot dogs. But the kinds of meat we eat and the way we cook them can make us more likely to get colorectal cancer. This doesn’t mean we still can’t enjoy many of these foods. We just need to make informed choices.
Colorectal cancer is the third most common cancer in men and women in the United States, according to the American Cancer Society (ACS). This does not include skin cancers. There has been a rising incidence in colorectal cancer among young adults since at least the mid 1990’s. The American Cancer Society says that from December 2020 to 2016, the number of diagnoses rose by 2% in people younger than 2050 and by 1% in people 2050 to 64.
There is evidence that consuming red meat and processed meats increases the risk of colorectal cancer.
The American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) looked at all the scientific literature from around the world to find out how nutrients in foods affect the chance of getting cancer. The multidisciplinary panel of independent experts reviewed hundreds of scientific studies and evaluated the evidence. The third expert report from the AICR, called Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective, came out in 2018. The reports that comprise the Third Expert Report summarize reviews of certain cancer sites and risk factors. There were two previous reports done in 1997 and 2007.
They found “probable” evidence that red meat increases the risk of colorectal cancer. Currently it is recommended to avoid greater than 12-18 ounces per week of red meat. Three ounces of meat is equivalent to a deck of cards. Red meat includes beef, pork, lamb and goat. Many are surprised when we discuss that pork is actually a red meat. Over the years, pork has been marketed as “the other white meat.” This was done to make people aware that pork is a healthy alternative to chicken. One way to reduce your red meat intake is to include more chicken, turkey and fish. There is not enough evidence yet about duck and venison, which are considered red-colored meat.
So what does red meat have to do with colorectal cancer? It has heme iron in it, which can cause free radicals to form. Free radicals can cause oxidative damage to DNA, protein and cell membranes. It also promotes the formation of carcinogenic N-nitroso compounds within the gut.
Grilling meats can increase risk of cancer as well. The AICR says that cooking meat over an open flame or at high temperatures creates two types of chemicals that can cause cancer. These are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). PAHs are present in the flames that can stick to the surface of the meat. HCAs form in the meat when its proteins react to the intense heat of the grill.
There is also “Convincing” evidence that consuming processed meats increases the risk of colorectal cancer. It is recommended to consume very little, if any, processed meats. Processed meats include those that are preserved by smoking, curing, salting or the addition of chemical preservatives. Examples include brats, hot dogs, ham, bacon, salami, sliced meat from the deli and prepackaged deli meats. In 2015, the International Agency for Research on Cancer of the World Health Organization said that processed meat could cause cancer. It was discovered that eating 20% more processed meats every day raised the risk of colon cancer by 6%. 50 grams is equivalent to one hot dog. N-nitroso compounds also form when nitrites that are used to preserve meat combine with amines from amino acids. This can be created during the meat curing process as well as in the digestive tract. Unfortunately there is no clear evidence yet that consuming nitrate free or unprocessed meats are any safer.
It is suggested that you only eat processed meats on special occasions, like a holiday or a baseball game.
You can shape the seasoned meat into patties or use as a ground turkey breakfast sausage. Cook patties over medium heat until done and it achieves 165 degrees. Meat should not be pink and juices clear.
Mix seasonings together in a small bowl. Add the spice mixture to the turkey, while mixing well with your hands or a spoon. Cook the ground turkey over medium heat, breaking the burger into smaller pieces as it cooks. Cook until done and meat is no longer pink.
The third expert report from the AICR is called Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective. You can find it at https://www. aicr. org/research/third-expert-report/.
Tracie has been a Registered Dietitian since 1999 and has worked specifically with outpatient cancer patients since 2005.
As an oncology dietitian, her job is to help people who have been diagnosed with cancer by showing them kindness and understanding.
“I want to prevent or decrease a patient’s symptoms caused by treatment or diagnosis. Helping to maintain our patients’ quality of life is very important to me. Being an oncology dietitian means that I help people with cancer eat well while they are getting treatment, as well as with preventing cancer and living a healthy life after cancer. ”.
Lung cancer is the leading cause of all cancer deaths in the United States. A study discovered that high-risk individuals who receive low-dose CT scans of the chest have a 20%20 lower chance of dying from lung cancer compared to those who only received chest X-rays.
Radiologists and gastroenterologists at the Mayo Clinic have worked with computer scientists from the University of Central Florida to create an algorithm that can find pancreatic cysts that are more likely to turn into pancreatic cancer.
Palliative care is a special kind of medical care for people who have serious illnesses, like cancer. The main goal is to help them feel better by easing pain, stress, and other issues that come with their illness. The focus is on making them as comfortable as possible.
Ground turkey is a popular alternative to ground beef due to its lower fat content and price. But there’s confusion around whether ground turkey counts as processed meat The American Institute for Cancer Research says processed meats like bacon and deli meat increase cancer risk, so where does ground turkey fall?
Let’s take a detailed look at how ground turkey is made, what’s added during processing, and whether it carries the same health concerns as traditional processed meats.
How Ground Turkey is Made
Ground turkey begins as whole turkey meat that goes through a grinding process. Here are the key steps:
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Whole turkey cuts are run through a grinder to break down the meat into smaller pieces.
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The ground meat is then mixed with seasonings and ingredients to enhance flavor and texture Rosemary extract, onion powder, oregano, and paprika are commonly used.
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A small amount of salt, sugar, and sodium phosphates may be added to help retain moisture and prevent bacterial growth.
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The seasoned ground turkey mix is shaped into loaves or tubes, sealed in plastic, and refrigerated.
While grinding and mixing alters the meat’s structure, minimal processing aids are used compared to deli meat or hot dogs.
Is Ground Turkey “Processed” Meat?
There’s debate around whether ground turkey counts as processed meat. Here are some perspectives:
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The grinding method qualifies it as “processed” by definition. But this mechanical processing is minimal.
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The addition of seasonings and preservatives like rosemary extract means it’s technically processed. But the ingredients are natural.
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It lacks the sodium nitrite used to cure traditional processed meats like ham and bacon.
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Ground turkey usually contains fewer additives compared to hot dogs and lunch meats.
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Most experts consider it only lightly processed or “minimally processed.”
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The World Health Organization says ground meat is processed only if it contains added sodium nitrite.
So while ground turkey goes through a grinding and mixing process, it is lightly processed compared to deli and cured meats.
Health Concerns Around Processed Meats
The biggest health concern around processed meats is an increased risk of cancer. Here’s an overview of the research:
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Processed meats contain carcinogenic compounds like nitrites, polycyclic aromatic hydrocarbons (PAHs), and heterocyclic amines (HCAs). These form during curing, smoking, and high-heat cooking.
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Studies link high processed meat intake to a 15-20% increased risk of colon cancer. The WHO says 50g daily (one hot dog) raises risk by 18%.
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These risks apply primarily to traditional processed meats like bacon, sausage, and deli meats.
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There’s limited research on cancer risk from ground turkey specifically. But it likely poses less concern due to fewer carcinogens.
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Higher quality evidence is still needed on the health impacts of ground turkey and lightly processed meats.
So while ground turkey contains some sodium and preservatives, it lacks many of the carcinogenic compounds in bacon, salami, and other processed meats.
Is Ground Turkey Healthier Than Ground Beef?
Looking at nutrition, ground turkey contains less fat and cholesterol compared to regular ground beef:
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A 4oz serving of 90% lean ground turkey has around 10g total fat and 60mg cholesterol.
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The same amount of 90% lean ground beef provides 15g total fat and 75mg cholesterol.
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Ground beef is higher in saturated fat at around 6g per serving versus just 2g for ground turkey.
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Ground turkey is also slightly lower in calories with 160 calories per 4oz compared to 180 calories for beef.
The biggest advantage of ground turkey is substantially less saturated fat, which can impact heart health and cholesterol levels when consumed in excess.
Tips for Buying and Cooking Healthy Ground Turkey
Here are some recommendations for selecting and preparing ground turkey:
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Choose 85-93% lean to limit fat intake. Avoid burgers with fillers and extra ingredients.
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Check the label to confirm no nitrites have been added. Look for turkey seasoned just with herbs and spices.
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Cook fully to 165°F internal temperature to eliminate any bacteria present. Use a meat thermometer to verify doneness.
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Limit charring when grilling burgers, which can create carcinogens on the meat’s surface.
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Try substituting ground turkey in dishes like chili, tacos, pasta sauce, and meatloaf for a lower fat option.
Overall, ground turkey makes a healthy alternative to ground beef with less saturated fat. As a lightly processed meat, it doesn’t carry the same cancer risks as traditional processed meats when consumed in moderation.
The Bottom Line on Ground Turkey
While technically considered a processed meat, ground turkey lacks many of the concerning additives found in bacon, sausage, deli meat and other traditional processed meats. Research shows processed red meat significantly increases colon cancer risk. But there’s limited evidence that ground turkey specifically raises cancer risk. Compared to ground beef, ground turkey contains less saturated fat and can serve as a healthier option in moderation as part of a balanced diet.
Highly Processed Meat Danger? It’s not what you think…
FAQ
Is all ground turkey processed?
Is turkey considered processed meat?
Is ground meat considered processed food?
Is ground turkey actually healthy?
What is ground turkey?
Ground turkey, or minced turkey, is a mixture of dark and light turkey meat with remaining skin and visible fat processed together until a “ground” form emerges. The turkey meat, skin, and fat is taken off the bone and processed with additives.
What is the difference between ground turkey and ground beef?
Ground turkey and ground beef have similar percentages of fatty acid content. The average overall fat content per 100 g of ground turkey is 8.5 grams compared to 5.9 grams of total fat found in extra lean ground beef.
Does ground turkey have trans fatty acids?
Scientists found trans fatty acids in every sample due to the diets of turkeys. Ground turkey and ground beef have similar percentages of fatty acid content. The average overall fat content per 100 g of ground turkey is 8.5 grams compared to 5.9 grams of total fat found in extra lean ground beef.
Does ground turkey have Salmonella?
Strains of salmonella have been found in ground turkey products. The Division of Animal and Food Microbiology Office of Research did a study on salmonella isolates in four retail ground meats – turkey, chicken, beef, and pork.
Is ground turkey a low-fat alternative to ground beef?
Ground turkey is a common low-fat alternative for ground beef. According to National Turkey Federation (NTF), anything under the label ground turkey is “manufactured from whole muscle material such as drumstick, thighs, neck, etc., with all components, e.g. skin and adhering fat, in natural proportions.”
How much fat is in a 100 g of ground turkey?
The average overall fat content per 100 g of ground turkey is 8.5 grams compared to 5.9 grams of total fat found in extra lean ground beef. In retail raw ground turkey samples, the mean cholesterol content is 81 mg per 100 g; similar to the mean of 78 mg per 100 g of raw ground beef product.