Press release - Immediately Release
December 11, 2016
It is well-known that a healthy diet can prevent us from "3H", heart disease and obesity. In fact a healthy diet such as limited intake of red and processed meat also helps to prevent cancer. Hotpots, Korean grill and BBQ ("winter trio") are the popular winter dinning styles in Hong Kong. The Hong Kong Anti-Cancer Society ("HKACS") found out a meal of red meat consumed in winter trio exceeds daily recommendation by 2.7 times!
The local cancer burden continued to rise, with the number of new cases diagnosed in 2014 reaching a new record of 29,618 cases, which has increased by 2.4% over 2013. During the past decade, the number of new cancer cases in Hong Kong rose at an average annual rate of 2.8% whereas the population grew at an annual rate of 0.7%. Cancer is being perceived as unpreventable for many people. Regular check-ups and screening allow early detection of the disease yet there is more we can do.
According to a report, 30-40% of cancer cases worldwide were preventable by feasible dietary means. In order to raise public awareness on what is a healthy diet so as to prevent cancer, the "Hong Kong Cancer Day 2016" was held at Piazza, Kowloon Park today by HKACS. HKACS is honored to have the presence of Mrs. LAM Cheng Yuet Ngor, Carrie, Chief Secretary for Administration as the guest of honor for the event. There are different activities and game booths to introduce healthy diet for cancer prevention.
According to Dr. Liu King Yin, Chairman of Cancer Education Subcommittee of HKACS, there is a common misconception that there is no other preventive measure for cancers except regular check-ups and vaccines. In fact, healthy diet is effective in preventing some types of cancer. Hongkongers are more aware of living a healthy lifestyle yet many of them are still keen on cancer-prone diets. The situation gets worse during winter, when Hongkongers enjoy "winter trio" (hot pot, Korean grill and BBQ and) with families and friends. In spite of the warmth and atmosphere, cancer risks are greatly increased!
HKACS conducted a survey from October 29 to November 18 this year. The survey interviewed 1,013 Hong Kong citizens regarding their eating habits during winter, especially on their preference of "winter trio" over the past three months. Survey revealed that Hongkongers rank hot pot as their favorite choice of gathering during winter (71%). The consumption of beef is as high as 3.94 mahjong sizes (157.7g) in every meal of hot pot, Korean grill or BBQ while pork consumption reaches 2.81 mahjong sizes (112.4g) per meal. Moreover, Hongkongers consume about 1.42 pieces (48g) of sausage and 0.70 piece (55g) of luncheon meat. In total, Hongkongers consume an average of 270.1g of red meat and 103.2g of processed meat in one "winter trio" meal, comparing to only 2.37 portions of vegetables.
In addition, many Hongkongers consume too much red meat in their regular diets. Survey has found that 26% of respondents reported eating more than 4 mahjong sizes (160g) of red meat every day. In spite of 68% of respondents being aware of cancer risk increased by intake of red meat, many of them still consume more than recommended daily limit (73g, ~2 mahjong sizes), reflecting Hongkongers are keeping a blind eye to their health risks.
"There is a positive association of red meat consumption with colorectal cancer. Studies suggest that the risk of colorectal cancer could increase for 17% for each 100g portion of red meat eaten daily. There is a 10% increased risk of colorectal cancer for each 30g per day of processed meat consumed (about a sausage or 1/3 of a piece of luncheon meat)," says Dr. Liu.
He also pointed out that processed meat was classified as Group 1 and red meat was classified as Group 2A, probably carcinogenic to humans by the WHO. However, Dr. Liu reminded that red meat is rich in nutrients and therefore he recommends a limited daily consumption. We should eat no more than 510g of red meat per week, or equivalent to 73g per day and should avoid all processed meat.
Cooking methods also affect cancer risks. According to Dr. Liu, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame. Cooking methods that expose meat to smoke or charring also contribute to PAHS formation. These chemicals have been found causing changes in DNA that may increase the risk of cancer. Therefore, we should avoid eating BBQ meat.
Besides, salt-preserved foods could increase the risk of stomach cancer by damaging the stomach lining, which causes inflammation, or by making the stomach lining more sensitive to cancer-causing chemicals. It could also interact with a stomach bug called Helicobacter pylori.
Fruits and vegetables are the main sources of dietary fibre. They contain vitamins and minerals which help prevent cell damage. Dr. Liu quoted a study with over half million participants, those who consume the most amount of fruits and vegetables has reduced their colorectal cancer risk by 40%, when compares to their lowest intake counterparts. Another study demonstrates that by having 5 portions of fruits and vegetables every day, cancer risk can be lowered by 20%.
Dr. Liu suggests Hongkongers to regulate their diets to reduce cancer risk. A cancer- preventive diet includes less than 510g of red meat every week, or equivalent to 73g (about 2 mahjong sizes) per day. Processed meat (including salt-preserved food) should be avoided and eat no less than 5 portions of fruits and vegetables every day. A healthy diet should be plant-based with large amount of grains and should be low in sugar and oil.
It may not be easy to follow all these guidelines in winter. Ms. Tinker Kwong, Accredited Practising Dietitian (Australia), Christian Family Service Centre analyzed some of the restaurant menus. Alarmingly, the red meat amounts of one-person hot pot or Korean grill sets are two times higher than our daily recommended level of intake. The one- person portion BBQ set contains 185g of red meat and 337g of processed meat such as sausage and meat balls (beef, pork, cuttlefish and fishballs), cancer risk is even accelerated by HCAs generated by grilling!
Survey results reflected that Hongkongers consume an average of 270g of red meat and 103g of processed meat in a meal of "winter trio", which is 2.7 times higher than daily recommendation of red meat consumption! Over consumption of red and processed meat increases risk of colorectal cancer!
"In spite of the cold weather, "winter trio" should be avoided. When choosing soup base for hot pots, do not choose soup which is high in saturated fat and sodium such as pork bones, chicken, satay and spicy soup. Cook vegetables first, this can prevent vegetables from absorbing oil from the meat, or even cook vegetables and meat separately. Eat more vegetables, mushrooms and soya products. The intake of fibre and antioxidant can help to prevent carcinogens damaging cells. Try to consume not more than 4 slices (about 28g) of lean red meat and supplement by tofu, fish or vegetables for hot pot," explained Ms. Tinker Kwong.
She also reminded that when having BBQ, slice the meat into smaller portions and rotate them frequently, this could reduce the cooking time and the harmful substances. Slightly precook the meat with other means beforehand, such as boiling, helps to reduce heterocyclic amines.
