Cancer is a complicated disease, and there are several types of cancer, which are influenced by genetics, environment, and lifestyle, and diet plays a significant role. Though genetic makeup and family history play a crucial role, there are a few external factors that one can take charge of, like lifestyle habits, which have a big impact on cancer risk. Even studies reveal that more than 90% of malignant cancers are associated with external factors.
And one of the most important lifestyle factors to consider is diet. Several pieces of evidence have shown that certain foods are linked to a higher risk of developing certain types of cancer.
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Dive into this article to learn more about foods that are known to increase the risk of developing cancer.
Here are 6 foods that may increase the risk of cancer, along with healthier alternatives to include in your diet.
6 Foods To Avoid To Prevent Cancer Risk
Processed Meats
Processed meats are any type of meat products that have been preserved by smoking, salting, curing or canning methods. Most of the processed meats are red meats. It contains nitrates and nitrites, which can form carcinogenic elements during cooking. The World Health Organisation (WHO) classifies processed meats as Group 1 carcinogens, meaning there is strong evidence linking them to cancer, especially colorectal cancer. Bacon, sausages, ham, and hot dogs are some examples of processed meats.
Also Read: 5 Basic Lifestyle Changes To Ease Cancer Symptoms
Healthy Alternatives
Lean poultry or fish
Plant-based proteins like lentils, beans, tofu, and tempeh
Red Meat
Excessive intake of red meat, mainly in grilled or charred form, is linked to a higher risk of colorectal and pancreatic cancers. Also, cooking red meats at higher temperatures emits heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are harmful carcinogens. Beef, pork, and lamb are examples of red meats.
Healthy Alternatives
Limit red meat to once a month
Choose white meat, fish, or plant-based protein sources
Use slow cooking or steaming instead of grilling
Sugary Beverages and Foods
Excessive sugar consumption contributes to obesity, a major risk factor for many types of cancers, including breast, liver, and colon cancer. Uncontrolled blood sugar and insulin levels can also create an environment that promotes cancer cell growth. Candies, pastries, cakes and sodas are foods rich in sugar content.
Healthy Alternatives
Fresh fruits
Infused water or unsweetened herbal teas
Whole grain snacks and nuts
Fried Foods
Starchy and refined foods cooked at a high temperature form acrylamide, a chemical. This compound is known to increase the risk of cancer in animals. Moreover, deep-fried foods contain high amounts of unhealthy fats, which can increase the risk of inflammation. French fries, fried chicken, chips and all deep-fried foods.
Healthy Alternatives
Baked or air-fried snacks
Roasted vegetables with olive oil
Whole grain or vegetable chips
Highly Processed Packaged Foods
These foods often contain high amounts of sodium, artificial additives, preservatives, and unhealthy fats. Frequent consumption can lead to inflammation, obesity, and increased cancer risk. Instant noodles, ready-to-eat meals, and processed snacks are some of the examples.
Healthy Alternatives
Homemade meals with fresh ingredients
Fresh fruit
Nut Trail mix
Whole foods with minimal ingredients
Also Read: Cancer Diet: Nutritional Recommendations Before, During and After Cancer Treatment
Excessive Alcohol Consumption
Alcohol is classified as a Group 1 carcinogen by the WHO. It increases the risk of cancers of the mouth, throat, liver, breast, and colon. Even moderate alcohol drinking can be risky when combined with other unhealthy lifestyle habits.
Healthy Alternatives
Sparkling water with lime or fruit slices
Non-alcoholic mocktails
Conclusion
Well, no foods need to be completely refrained from; moderation and awareness are the key mantras. By limiting the intake of high-risk foods and making informed decisions about natural, whole food options, you can boost your body’s immune system and safeguard against the risk of cancer. Choose foods that heal, not harm.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Nutrition and cancer: A review of the evidence for an anti-cancer diet
Michael S Donaldson 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC526387/
Dietary-induced cancer prevention: An expanding research arena of emerging diets related to healthcare system
Dilipkumar Pal 1,✉, Subham Banerjee 1, Ashoke Kumar Ghosh 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC3312721/
