- Some studies show that regularly eating red and processed meat may increase your risk of pancreatic cancer.
- The saturated fat, heme iron and potential nitrites and nitrates in red and processed meat may be to blame.
- Limiting your intake of these meats and alcohol, along with maintaining a healthy weight, can help.
Pancreatic cancer is one of the most aggressive types of cancer. And while there isn’t one single food that directly causes this type of cancer, diet may affect the risk of some people developing it. Some research shows that regularly eating red and processed meats may increase the likelihood of developing pancreatic cancer.
“There is mixed evidence that eating red and processed meat specifically increases the risk of pancreatic cancer,” says Meghan Laszlo, M.S., RD. “Some studies show an increased risk of pancreatic cancer for those who regularly eat large amounts of red meat, while others show that it doesn’t increase risk.”,
It’s clear that a lot more research is needed on the link between diet and pancreatic cancer. But being more intentional about how many BLTs, burgers and deli meats you eat may help support your long-term health. Here’s what you need to know about how red and processed meats might be linked to pancreatic cancer risk.
How Red and Processed Meat May Increase the Risk of Pancreatic Cancer
High-Temperature Cooking Can Release Harmful Compounds
The way that meat is prepared can impact cancer risk. High-heat grilling and frying may be particularly problematic. “When meat is cooked using high-temperature methods, it can form compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs),” says Karen Smith, M.S., RD., In some studies, these compounds have been linked to increased cancer risk. Additionally, many processed meats are smoked, and when meat is smoked, it’s exposed to PAHs.
Processed Meat Often Contains Preservatives
Nitrates and nitrites are added to processed meats to prevent the growth of dangerous bacteria that can make people sick. They’re also used to add color and flavor. “But these additives are potential causes of increased cancer risk,” Laszlo says.,
Red Meat Contains Heme Iron
Red meat and some processed meats contain high amounts of a type of iron called heme iron, which has been associated with an increased risk of pancreatic cancer in some studies. Heme iron is highly absorbable and can help prevent anemia, which is generally a good thing. “However, heme iron can promote the formation of free radicals, which are unstable molecules that can harm cells and lead to DNA damage,” says Elaine Siu, M.S., RD.
Red and Processed Meat Might Increase Inflammation
Red and processed meats are often high in saturated fats, which can promote chronic inflammation. “Chronic inflammation can release chemical signals telling cells to grow and divide, which supports the growth and spread of cancer cells,” Siu says.
Why More Research Is Needed
Researchers and nutritionists point out that more studies are needed to better understand the links between red and processed meats and pancreatic cancer risk. Many findings from recent studies have been inconsistent, especially among people who eat less meat.
“Although the studies have shown mixed results on pancreatic cancer specifically, the amount of consumption does appear to play a factor,” Siu says. “I think it is wise to limit processed and red meat consumption, as it is still associated with colorectal cancer risks, heart disease and diabetes risks.”
Ways to Lower Your Pancreatic Cancer Risk
Limit Alcohol Intake
“Heavy alcohol intake may increase your risk of chronic pancreatitis, which is a known risk factor for pancreatic cancer,” Siu says.Not only that, but alcohol is also classified as a known carcinogen.
Avoid Smoking Tobacco
“I would suggest avoiding tobacco completely as it is a known factor for many types of cancer, including pancreatic cancer,” Siu says. According to the American Cancer Society, pancreatic cancer risk doubles in people who smoke compared to people who never smoked. And nearly a quarter of pancreatic cancer cases may be caused by cigarette smoking.
Maintain a Healthy Weight
Being overweight or having obesity is a risk factor for pancreatic cancer. “Focus on nourishing your body with the recommended amounts of fruits, vegetables, whole grains, lean proteins and healthy fats,” Siu says. “When you prioritize these nutrient-rich foods, you’ll naturally have less room and less desire for ultra-processed or less nutritious options.”
A plant-forward diet can also help here. Eating more whole grains, fruits, vegetables and legumes will up your fiber intake, leaving you feeling fuller for longer, which can help you maintain a healthy weight.
Meal Plan to Try
7-Day Anti-Inflammatory Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
You don’t need to completely eliminate red and processed meats from your plate, but treating them as occasional indulgences rather than staples is a smart move for your overall health, including the health of your pancreas. To lower your pancreatic cancer risk, you can also make some important lifestyle shifts that go beyond diet alone. “Maintaining a healthy weight, not smoking and staying active make a difference,” Smith says. “When it comes to pancreatic cancer, your overall lifestyle matters more than any single food.”
