---
title: Cancer Meat: Which Processed, Red Meat Should You Avoid?
description: A World Health Organization (WHO) group declared on Monday that processed meat causes cancer and red meat likely does as well. Here's the meat they called out
canonical: https://time.com/4086896/which-processed-red-meats-should-you-avoid-cancer-who/
author: Alexandra Sifferlin
article:opinion: false
article:content_tier: free
article:published_time: 2015-10-26T14:54:40.000Z
article:modified_time: 2026-10-05T08:39:38.258Z
article:section: Health
og:title: Which Meats Should You Avoid?
og:description: A World Health Organization (WHO) group declared on Monday that processed meat causes cancer and red meat likely does as well. Here's the meat they called out
og:url: https://time.com/4086896/which-processed-red-meats-should-you-avoid-cancer-who/
og:site_name: TIME
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og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, dark meat, poultry, chicken
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twitter:title: Which Meats Should You Avoid?
twitter:description: A World Health Organization (WHO) group declared on Monday that processed meat causes cancer and red meat likely does as well. Here's the meat they called out
twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blta86e460a43599266/6987814df887dc6e49e8a57c/time-50-healthiest-foods-dark-meat-chicken-poultry.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9
---
# Which Meats Should You Avoid?
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> Last updated: September 2026.
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## Video: Know Right Now: Processed Meat Linked to Cancer
[Watch (HLS stream): Know Right Now: Processed Meat Linked to Cancer](https://cdn.jwplayer.com/manifests/DIJK7hQC.m3u8) (1:01)
_Published 2015-10-26. Processed meat causes bowel cancer, and red meat is a probable cause, according to the WHO_
by
[Alexandra Sifferlin](https://time.com/author/alexandra-sifferlin/)
## Alexandra Sifferlin
Oct 26, 2015 2:54 PM UTC
by
[Alexandra Sifferlin](https://time.com/author/alexandra-sifferlin/)
## Alexandra Sifferlin
Oct 26, 2015 2:54 PM UTC
It’s a somber day for bacon lovers.
A World Health Organization (WHO) group [declared on Monday](http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240%5FE.pdf) that processed meat causes cancer and red meat “probably” does as well. But does that mean you should wholly abstain from hamburgers and hot dogs and confine yourself to the produce aisle of your local Whole Foods? Not necessarily. The report doesn’t call for prohibitions on meats it considers carcinogenic, but it does urge caution when deciding what meats you eat, and how often.
**Read more:** [Meat and Cancer: What You Should Know](http://time.com/4086858/who-meat-cancer/)
So how best to play by the rules? The WHO group did define what it meant by red and processed meat and listed some examples, which should probably go on your list of meats to think twice about.
**Processed meat** refers to meat “that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation.” The agency notes that most processed meats contain pork or beef and that they can also contain other types of red meat, poultry, offal and byproducts of meat like blood.
Per the WHO, that includes:
* hot dogs
* ham
* sausages
* corned beef
* beef jerky
* canned meat
* meat-based preparations and sauces (e.g. certain kinds of Bolognese)
**Red meat** refers to all types of mammalian muscle meat, and includes the following:
* beef
* veal
* pork (not the “other white meat” after all, apparently)
* lamb
* mutton
* goat
* horse
Fresh meat that _wasn’t_ mentioned directly by the agency is non-processed poultry and fish. Meats like fresh chicken and turkey have long been recommended as good sources of protein, and options to replace red or processed meat in the diet.
The silver lining for Americans is that even though your Christmas ham is on the no-no list, at least the star of the Thanksgiving gets a pass.
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
**Read next:**
* [Processed Meat Causes Cancer, World Health Organization Says](http://time.com/4086823/processed-meat-and-red-meat-is-linked-to-cancer-says-who/)
* [Big Meat Pushes Back Against WHO Report Linking Meat to Cancer](http://time.com/4086894/who-meat-cancer-industry-lobby/)
* [The 50 Healthiest Foods of All Time (With Recipes)](http://time.com/3724505/50-healthiest-foods/)
## Transcript
[ MUSIC ] [ BLANK_AUDIO ]
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