If you’ve ever wondered whether cutting back on meat could make a difference in your long-term health, new research suggests it just might.
A major international study has found that people who eat a vegetarian diet have a lower risk of developing five types of cancer – in some cases by as much as 30 per cent – compared to regular meat eaters.
What did the study find?
Researchers from the University of Oxford analysed data from more than 1.8 million people worldwide, tracking their health over two decades. The findings, published in the British Journal of Cancer, compared people who eat meat with poultry eaters, pescatarians, vegetarians and vegans.
The research found vegetarians had:
- 21 per cent lower risk of pancreatic cancer
- 9 per cent lower risk of breast cancer
- 12 per cent lower risk of prostate cancer
- 28 per cent lower risk of kidney cancer
- 31per cent lower risk of multiple myeloma
Why a vegetarian diet might lower cancer risk
Cancer is the leading cause of death in Australia, accounting for around three in 10 deaths, according to the Cancer Council.
Tim Key, study co-author and emeritus professor of epidemiology at Oxford Population Health, said: “Dietary patterns that prioritise fruit, vegetables, and fibre-containing foods, and avoid processed meat, are recommended to reduce cancer risk. Our study helps to shed light on the benefits and risks associated with vegetarian diets.”
Aurora Perez-Cornago, principal investigator of the study, added: “Vegetarians typically consume more fruit, vegetables and fibre than meat eaters and no processed meat, which may contribute to lower risks of some cancers.”
Professor Key said more research needs to be done to determine whether the protective effect is due to avoiding meat specifically or other aspects of a vegetarian diet.
“My feeling is the difference is more likely to be due to the meat itself, but that’s an opinion that we haven’t looked at directly,” he said.
But it’s not all good news. The study also found vegetarians were nearly twice as likely to develop oesophageal cancer, while vegans had a higher risk of bowel cancer.
Researchers suggested this may relate to lower intake of key nutrients such as vitamin B12 and calcium, commonly found in animal products.
Do you need to go vegetarian?
Not necessarily.
Experts agree you do not need to eliminate meat entirely to reduce cancer risk. Instead, it’s about moderation and balance. The Cancer Council recommends:
- Eating no more than 455g of lean, cooked red meat per week
- Avoiding processed meats such as bacon, ham and salami
- Limiting burnt or heavily charred meat
- Choosing lean cuts of meat and poultry, and eating more fish
- Prioritising fruit, vegetables, wholegrains and legumes
The takeaway? A plant-rich diet, whether fully vegetarian or simply lower in red and processed meat, offers protective benefits.
If you’re considering significant changes to your diet or have concerns about meeting your nutritional needs, it’s always worth speaking with your GP or an accredited practising dietitian.
