Eat this. Don’t eat that. Everything in moderation. We hear these mantras all the time as a way to keep us safe from cancer risk. The fact is we need more definitive information if we are serious about lowering our risk and our family’s risk of cancer. What exactly should we put into our bodies, and what should we refrain from eating (or doing)? Let’s find out. Nutrition and cancer prevention: how diet can impact your risk.
What Does Research Tell Us?
Unfortunately, the “written in stone” risks are few, and food is especially a real quandary. According to the National Cancer Institute:
- “…studies of human populations have not yet shown definitively that any dietary component causes or protects against cancer.”
- “…results show only that the dietary component is associated with a change in cancer risk, not that the dietary component is responsible for, or causes, the change in risk.”
Wishy washy to say the least! But don’t give up just yet. Science does tell us that certain other things DO increase our risk for cancer.
They include:
- Smoking
- UV radiation from the sun
- Viral, bacterial, or parasitic infections
Given that information and considering our focus on diet, certain foods are “linked to” or “associated with” an increased risk of developing cancer. Keep that in mind as we continue. Don’t underestimate the impact.
Foods That MAY Increase Your Risk of Cancer
Alcohol
This is certainly not news. Cancer experts tell us drinking alcohol may increase the risk of esophageal, liver, pancreatic, colorectal, stomach, and breast cancers.
If you enjoy drinking alcohol, limit your indulgence to one drink per day for women and two drinks for men to lower your risk.
Red Meat
Eating red meat is associated with cancer risk, especially colorectal cancer. This doesn’t mean you can’t have a juicy sirloin, hamburger, or filet occasionally. It does mean limit how often and maybe the portion size. Talk with a specialist about your monthly intake of red meat and if you should reduce your exposure.
One caveat is how the meat is cooked. Try to avoid cooking red meat at high temps like grilling as it causes more carcinogens linked to cancer.
Processed Meats
Processed meats include all the things you can find at the deli counter of your favorite grocery. They also include meats like sausage, hot dogs, and bacon, bacon, bacon.
Nitrates are used to preserve processed meats and they are associated with the risk of stomach and colorectal cancers. Any type that is preserved by smoking, salting, curing, or canning are processed meats.
See a specialist if you have a close relative who developed colorectal cancer and review your own diet with regard to processed meats.
Foods and Drinks With Excess Sugar
Why is this a problem? Added sugar has increased calories, increasing your weight and possibly leading to obesity which may be a cause of increased cancer risk. Artificial sweeteners can also be a risk. Best advice, avoid the sugar and use artificial sweeteners in moderation.
Avoid sugary foods and refined carbs like donuts, pastries, baked goods, white rice, pasta, and bread, plus sugary cereals.
Fried Starchy Foods
In addition, avoid fried starchy foods like french fries. Anything cooked at high temperatures increases the compound acrylamide which is accepted as a carcinogen. It damages DNA and induces cell death. If that was not enough, it increases the risk of type 2 diabetes and obesity.
What Are Some Recommended Foods for Prevention?
There are a group of foods most scientific and reparable institutions tell us to eat to remain healthy and avoid the risk of many types of cancer. Be sure to include them in your weekly or daily diet.
- Fruits and veggies
- Nuts
- Beans
- Whole grains
- Fish
Final Thoughts
Be aware, be selective, and use common sense. A one night celebratory dinner with steak and wine is not going to sentence you to cancer. It’s about repeated exposure.
Contact South Carolina Oncology Associates at (803) 461-3000 for more information about how nutrition and diet can affect your cancer risk.
Sources: Information for Survivors – Healthy Living (thenccs.org)
5 foods and drinks linked to cancer | MD Anderson Cancer Center
Cancer Causing Foods: 6 Foods That May Increase Cancer Risk (healthline.com)
