Nutrition Twins reveal why red meat WON'T give you colon cancer that's rising in young people...as long as you cut down on one particular type

Two thick slices of bacon daily raises your bowel cancer risk by 20 percent.  One sausage a day makes you more likely to develop deadly pancreatic tumors. 

And your weekly bolognese may raise the chance of different diseases - including a host of cancers - by a third.

These are just some of the red meat-related reports you might have read over the last few weeks. 

Tammy and Lyssie Lakatos - the Nutrition Twins - share why red meat might not be as bad as you think

Well, steak lovers rejoice — the scare stories about red meat should be taken with a hefty pinch of salt.

Over the 20 years we've worked as nutritionists, we've seen many clients give up beef and lamb for good, thinking they'll slash their risk of a bunch of diseases by doing so.

In fact, they can sometimes end up with less energy and even become deficient in some vital nutrients. 

While we wouldn't suggest eating steak and burgers every night, these foods are not as bad for you as you might think.

Below, we explain why meat doesn't deserve its 'bad guy' reputation. 

With any luck, our advice will help you enjoy your celebratory steak (with some veggies, mind you) in peace... 

STEAK ISN'T BAD...BUT WATCH YOUR SAUSAGE INTAKE 

Some studies have concluded eating red meat often can increase the risk of cancer by a third, but the research is deeply flawed

Cancer is surging in young Americans, which many researchers have blamed on red meat. However, we believe the research is not clear cut

Research published last year from experts at the Cleveland Clinic suggested that red meat and sugar could be behind the mysterious rise of colorectal cancer in young people. 

There's certainly no doubt that we all get too much sugar, especially young people. But when it comes to red meat, the science isn't so clear.

Some research has shown that eating three and a half breakfast sausages or half a steak everyday for six years can increase the risk of colon cancer by a fifth, compared to those who eat little red meat.

Other studies have shown the risk to be higher for processed stuff like sausages and bacon. 

However, there are several important caveats to much of this research that rarely get attention. 

What many of these reports don't clarify is that heavy red meat eaters also tend to not get enough servings of essential fruits, vegetables, and whole grains, which could put them at further risk for adverse health issues. 

Vegetables are high in fiber, which is key for promoting healthy digestion. 

When bacteria in the bowel come in contact with fiber, many beneficial things happen, including the production of the fatty acids that can prevent cancerous cells forming. 

So cutting out high-fiber foods alone could raise the risk of colon cancer, regardless of how much red meat you eat.  

And a 2020 study published in Cambridge University Press found meat eaters are more likely than vegetarians to be overweight or obese. 

Countless high quality studies have shown that, regardless of diet, carrying excess weight - particularly around the middle - can raise the risk of a host of cancers, including bowel and stomach. 

This all means it is difficult to truly tell if it's the meat or some other part of their lifestyle that's responsible for the raised cancer risk. 

In 2015, the International Agency for Research on Cancer - an arm of the World Health Organization - classified red meat as a 'probable' cause of cancer. And they placed processed meat in Group 1, or a 'definite' cause, the same category as smoking. 

However, the evidence on red and processed meat is not nearly definitive enough to reasonably compare it to smoking. 

Decades of research has clearly shown that smoking in any capacity increases the risk of lung cancer. 

The CDC estimates that nine in 10 lung cancer deaths are due to smoking.

Meanwhile, the picture for red meat is a little less clear. US researchers have even found that compounds in meat and dairy products can help improve response to cancer treatments. 

Much of the fear surrounding processed meat like sausage, hot dogs, and beef jerky concerns salts they contain called nitrates, which extend shelf life. 

Recent research shows that nitrates can form into N-nitrosamines, which are highly carcinogenic in animals and potentially cancer-causing in humans. 

However, much of the data suggests you'd have to be eating at least a sausage daily to raise your risk. And even then, the odds are only slightly higher.

So, if you want to reduce your risk, don't eat sausages, bacon and cured meats daily.

BENEFITS INCLUDE VITAL ENERGY BOOSTS & PERFECT PROTEIN 

We don't suggest eating a burger every day, but red meat does contain nutrients like iron, zinc, vitamin B12, and selenium

We aren't advocating for going full carnivore. In fact, our preference for clients is to mostly eat plant-based foods.

But we do think more attention should be given to the benefits of eating red meat in moderation.

For instance, it is packed with an abundance of essential nutrients. The exact amounts depend on the quality, but you'll get a boost of protein, vitamin B12, zinc, and thyroid-boosting selenium with every portion.  

In fact, beef is a source of complete protein, meaning that it contains all of the essential amino acids that our bodies needs to repair damaged cells and make muscle.

Most other complete proteins are animal products like meat, fish, and milk, though some vegan options like tofu and quinoa count as well. 

Last year, a report from the United Nations' Food and Agriculture Organization (FAO) looked at 500 studies and concluded that animal products like meat offer 'crucial sources of much-needed nutrients.'

These included iron and zinc.

Vitamin B12 is crucial for brain health and forming red blood cells, while zinc boosts immune health and is largely found in meat. 

Red meat is also one of the largest sources of iron, which makes the red blood cell protein hemoglobin. This helps your blood deliver oxygen throughout your body, and not getting enough could lead to serious complications like headaches, fatigue, and irregular heartbeat. 

Some vegetarians may take supplements to make up for any deficiencies. However, a stark lack of regulation of vitamin pills that line the shelves means you may not be getting the equivalent dose that you'd ingest via meat.

AVOID BUTTER AND SALT TO MAKE IT HEALTHIER 

To lower the amount of carcinogens from red meat, try marinating it and then cooking it at lower temperatures

Another thing many studies don't clarify or take into consideration is how the meat is cooked. 

If participants are lathering it with salt and butter, for instance, that's going to raise the risk of adverse effects like high blood pressure and heart disease due to increased amounts of saturated fat. 

However, putting it in a pan with a little olive oil and a few sprigs of herbs cuts down on saturated fat.

The temperature you cook a burger or steak at also makes a difference. 

Cooking at high temperatures creates carcinogens called heterocyclic amines - which come from cooking meat at high temperatures - and polycyclic aromatic hydrocarbons - which come from smoke. 

MD Anderson Cancer Center recommends starting with searing or grilling and then finishing cooking in either an oven or microwave to minimize this risk. 

We also suggest cooking it at lower temperatures for longer amounts of time. Both marinating it first and adding spices have also been shown to reduce the amount of heterocyclic amines. 

To learn more about us, visit NutritionTwins.com.