In Nigeria, many of us enjoy savory, hearty meals that include various types of meat. Whether it’s suya, asun, moin-moin with corned beef, or a quick snack of sausage rolls, these meats have been discovered to aignificantly increase the risk of colorectal cancer. Before you take another bite, it’s important to understand the risks and how these popular Nigerian foods are linked to cancer.
What Are Processed Meats?
Processed meats refer to any meats that have been altered through methods like salting, curing, fermenting, smoking, or adding preservatives. They include various meats and dishes you may already be familiar with. In Nigeria, popular examples include:
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Sausages: Often enjoyed at barbecues or used in meals like fried rice, jollof rice, and stews.
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Hot dogs: Commonly served in bread or as street food during picnics, parties, or casual gatherings.
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Corned beef: Widely used in beans porridge, eggs and beans, and moin-moin.
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Bacon: Occasionally used in breakfast meals or Nigerian fried rice.
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Suya: Grilled beef skewers that are widely enjoyed across Nigeria.
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Asun: Spicy grilled goat meat that’s often a crowd favorite at parties.
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Shawarma: While not traditionally Nigerian, this grilled meat has become quite popular in Nigerian fast-food culture, often containing preserved meats.
While these meats are delicious and convenient, their health risks are far too serious to ignore, especially when consumed frequently.
Why Are Processed Meats Linked to Colorectal Cancer?
Processed meats are considered Group 1 carcinogens, meaning there is strong evidence to suggest they cause cancer in humans. So, what exactly is it about these meats that increases the risk of cancer, specifically colorectal cancer?
1. Nitrates and Nitrites: Preservatives That Are Linked to Cancer
Many processed meats, like sausages and hot dogs, contain nitrates and nitrites. These chemicals act as preservatives to keep meat fresh and enhance color. While nitrates themselves are not directly harmful, when they are consumed, they can convert into nitrosamines, which are carcinogenic. Nitrosamines have been shown to damage the cells in your colon, increasing the likelihood of developing cancer.
For example, many of the sausage rolls and barbecue meats you enjoy at Nigerian parties and street food stalls often contain these preservatives. The asun you enjoy at family gatherings and the corned beef in your beans porridge could also be high in nitrates, putting your health at risk when consumed regularly.
2. Saturated Fats and Cholesterol
Processed meats are typically high in saturated fats and cholesterol, both of which have been linked to an increased risk of colorectal cancer. These fats promote inflammation in the body and encourage the growth of cancer cells in the colon.
For instance, suya (a popular Nigerian street food) is typically made with fatty cuts of meat, which makes it not only high in cholesterol but also a source of unhealthy fats. Similarly, bacon used in Nigerian fried rice contributes to a high-fat, high-cholesterol diet that increases your cancer risk.
3. High-Temperature Cooking: A Cancer Recipe
The way we cook meat also plays a major role in increasing the risk of cancer. Many processed meats are grilled, fried, or barbecued at high temperatures, which produces harmful chemicals such as polycyclic aromatic hydrocarbons (PAHs)and heterocyclic amines (HCAs). These substances are carcinogenic and can damage your DNA, increasing your risk of cancer.
The barbecue meats and suya enjoyed at Nigerian celebrations, which are grilled or cooked on open flames, can contain high levels of these harmful chemicals. Cooking goat meat for asun on a high heat or smoking fish for pepper soup can also lead to the formation of these cancer-causing substances.
The Evidence: Colorectal Cancer and Processed Meats
Global Research Findings
The World Health Organization (WHO) has officially classified processed meats as Group 1 carcinogens, indicating that there is strong scientific evidence that they can cause cancer in humans. Studies have shown that even consuming 50 grams of processed meat a day (about one hot dog or a small serving of sausage) increases the risk of colorectal cancer by 17%. That means if you frequently consume sausages, corned beef, or barbecued meats in your daily meals, you are putting yourself at a higher risk of developing this potentially deadly form of cancer.
A Nigerian Context: Increasing Rates of Colorectal Cancer
Colorectal cancer was once considered rare in Nigeria, but recent studies show that its prevalence is on the rise. This is largely due to the Westernization of diets in urban areas, where fast foods and processed meats have become more popular. As Nigerians increasingly consume sausages, hot dogs, and barbecue, the number of cases of colorectal cancer is expected to grow.
A study conducted by the University of Lagos found a significant increase in colorectal cancer cases in Nigerian urban populations, particularly among those who frequently consumed processed meats like suya, corned beef, and sausages.
How Much Processed Meat is Safe to Eat?
While it’s not necessary to eliminate processed meats entirely from your diet, it’s important to limit your intake. Experts suggest consuming no more than 50 grams of processed meat a day, and ideally, much less. For context, that’s about the size of one hot dog or one sausage.
Healthier Alternatives:
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Go for Lean Meat: When you cook at home, choose lean meats like chicken, fish, or goat meat that haven’t been processed with preservatives. These alternatives are healthier and do not carry the same cancer risks.
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Embrace Plant-Based Meals: Nigerian dishes like beans porridge, vegetable soups (e.g., edikang ikong or efo riro), and tofu-based dishes can provide plenty of protein without the health risks of processed meats.
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Grill Instead of Fry: If you must grill meat, try to reduce the cooking time and avoid direct flame to minimize the formation of harmful chemicals. Use healthier cuts of meat such as chicken breast or fish.
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Homemade Alternatives: If you enjoy sausages or hot dogs, consider making your own at home using fresh meats and natural spices.
Final Thoughts: Protect Your Health, Protect Your Future
The connection between processed meats and colorectal cancer is clear, and the evidence is mounting. Suya, sausages, corned beef, and barbecue are delicious Nigerian foods, but they come with significant health risks when consumed regularly. Reducing your intake of processed meats and opting for healthier food choices is a small sacrifice that could make a huge difference in your health and longevity.
By making conscious decisions about your diet, you can reduce your risk of colorectal cancer and improve your overall health. Choose to prioritize your well-being by cutting down on processed meats, embracing plant-based meals, and making healthier cooking choices.
Remember, it’s never too late to make a change. Choose healthier, cancer-free meals for yourself and your family — your future self will thank you for it.
