Recently, the World Health Organization published a short summary article that media outlets got ahold of and wrote about with sensationalistic headlines such as "bacon causes cancer," and "bacon is as bad as smoking for causing cancer." What the IARC Monographs Programme actually stated was that processed meats were classified as Group 1: carcinogenic to humans, and red meat was classified as Group 2A: possibly carcinogenic to humans. The IARC committee met back in 2014 and reviewed over 400 epidemiological studies for processed meats, and 700 epidemiological studies on red meat. The difference between these classifications is the amount of statistical significance and "evidence" for the correlation of a substance and the likelihood of getting cancer.

A quote from the WHO Q&A article posted on-line reads, “Processed meat was classified as carcinogenic to humans (Group 1). Tobacco smoking and asbestos are also both classified as carcinogenic to humans (Group 1). Does it mean that consumption of processed meat is as carcinogenic as tobacco smoking and asbestos? No, processed meat has been classified in the same category as causes of cancer such as tobacco smoking and asbestos (IARC Group 1, carcinogenic to humans), but this does NOT mean that they are all equally dangerous. The IARC classifications describe the strength of the scientific evidence about an agent being a cause of cancer, rather than assessing the level of risk."

What the headlines and even the article from the World Health Organization didn't highlight or emphasize was that the type of cancer most likely linked with processed meat consumption was colon cancer, with an 18 percent increase in risk. "An analysis of data from 10 studies estimated that every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18 percent," the original report stated.

The main components that are in processed meats that are carcinogenic are the N-nitroso compounds, polycyclic aromatic hydrocarbons, and heterocyclic aromatic amines. The N-nitroso compounds are generally present in food treated with sodium nitrite like cured meats and bacon and tend to increase in number when cooked.

The polycyclic aromatic hydrocarbons (PAH) are found in over 100 different compounds formed by the incomplete burning of organic matter (e.g., oil, gas, coal, food, etc.) at temperatures in excess of 392 degrees F.

The Heterocyclic aromatic amines (HCA) are made when creatines and amino acids (both found in meats) react together with heat. PAHs are formed when fat and juices from meat grilled directly over an open fire drip onto the fire, causing flames. These flames contain PAHs that then adhere to the surface of the meat. PAHs can also be formed during other food preparation processes, such as smoking of meats. HCAs are not found in significant amounts in foods other than meat cooked at high temperatures. PAHs can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes.

To quote from the article posted by the World Health Organization, "the cancer risk related to the consumption of red meat is more difficult to estimate because the evidence that red meat causes cancer is not as strong. However, if the association of red meat and colorectal cancer were proven to be causal, data from the same studies suggest that the risk of colorectal cancer could increase by 17 percent for every 100 gram portion of red meat eaten daily." This quote has a really big "if" in it, because like they stated, there isn't a strong link to red meat and cancer even after looking through over 700 epidemiological studies trying to find a correlation or causation.

In the studies reviewed by the IARC and similar to most epidemiological nutrition studies, the researchers generally find a high rate of people that get colon cancer tend to smoke more, have a higher BMI, engage in unhealthful behaviors, and have a tendency to consume more of the processed style of meats. The research also seemed to show that there was no relationship to the red meat by itself but the processed meat that seemed to be the problem. Unfortunately though, the authors of the study most commonly use food frequency questionnaires that asked people after the fact, how many times in the past few months they had certain foods. If you are like me, the only way I know what I had weeks ago was to keep a log of it, and most people don't. Trying to remember what we ate last Thursday for dinner is tough enough. Now try to imagine what you had five Thursdays ago for dinner.

In order to keep your colon cancer risks as low as possible, we are going to focus on smoking cessation, reducing your BMI to healthy ranges, engaging in regular physical activity, and getting you into the kitchen to cook more of the healthy meats as opposed to the more processed meats. Processed meats can find their way into your diet, but I wouldn't recommend it for an extended period of time, and I wouldn't plan meals around them. Instead we can use them as a plan B in case you have absolutely no other options. Most health-conscious people can get away with cutting back on some deli meats a few times a month and opting for the higher quality foods instead.

Colon cancer risk can be lessened by the addition of some fiber rich foods and bacterial fermentation of resistant starch into short chain fatty acids. (More research is needed in this area, but there is mounting evidence that resistant starch has the potential to minimize risk associated with developing colon cancer. Other things we can do to minimize risk is opt for lower and slower cooking methods for meats and keep cured meats a treat and not a dietary staple. Increasing vegetable intake is never a bad idea and in this case is especially important because raw or uncooked vegetables have very low amounts of PAH and HCA's and increased vegetable consumption can help the liver to detoxify and scavenge the reactive oxygen species created by HCA's and PAH's. Another really important cooking strategy we can use to lower formation of HCAs and PAHs is to use herbs and spices in our cooking and grilling. The various herbs and spices I typically recommend are from the mint family; rosemary (which has been shown to reduce HCA formation by 90 percent), basil, sage, thyme, and oregano. There is also some research that shows that an acidic marinade or beer marinade can lower HCA formation as well.

Red meat has not been shown to be carcinogenic to humans according to the WHO statement, but processed meats have been classified as "carcinogenic to humans." More specifically, processed meat has been linked to colon cancer, but there are easy strategies to cooking one can use to minimize the risk if processed meats are to be consumed. Opt for low and slow cooking methods, use herbs and spices, use acidic marinades, avoid sugar glazes and sugar-based marinades, and increase fiber intake from fruits and vegetables. All of these cooking strategies fall in line with almost any health-based or performance diet. Now go out, slow cook your bacon, top a grilled chicken salad with it, and add lots of spices.