The Exam Room by the Physicians Committee Bacon Causes Cancer, Eat This Instead | Anna Herby, RD
Mar 5, 2026
Anna Herby, registered dietitian and doctor of health sciences who advises on colorectal cancer prevention, explains why processed meats raise colon cancer risk. She covers survey findings on public awareness. She outlines biology of harm, explains fiber and plant proteins for gut protection, and offers practical bacon and burger swaps plus cooking and policy considerations.
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Small Portions, Big Risk
- Processed meat is classified as a Group 1 carcinogen and 50 grams daily (two bacon slices or one hot dog) raises colorectal cancer risk by ~18%.
- The World Health Organization made this classification over a decade ago, yet public awareness remains about 50%.
Awareness And Access Drive Risk Disparities
- Lower-income and lower-education groups were least likely to know processed meat raises colorectal cancer risk, reflecting information and food-access gaps.
- Food deserts and cost barriers push people toward cheap, processed options that worsen long-term health.
Swap Bacon For Tempeh Or Shiitake
- Replace bacon with tempeh bacon, smoky tofu, shiitake bacon, or seasoned beans using liquid smoke or smoked paprika.
- Lightlife and Sweet Earth make plant bacon alternatives; tempeh crisps when dry-fried and provides smoky texture.