Cancer-Causing Food vs. Cancer-Fighting Nutrition

Cancer-Causing Food: What to Cut and What to Eat Instead

Food and health are closely interlinked. We are, in many ways, a product of what we eat. While genetics play a role, our dietary and lifestyle choices significantly impact cancer risk. Certain foods and beverages have been shown to increase the risk of developing tumours. Research shows that a significant portion of cancers are linked to external, modifiable risk factors. Leading health organizations estimate that between 30% and 50% of cancers could be prevented through lifestyle changes, including diet. Therefore, understanding which foods may contribute to cancer is essential.

Foods Linked to Cancer

Risk factors such as genetics and environmental exposure are largely beyond our control. However, lifestyle choices, especially our diets, are well within our reach. In addition to reducing smoking and adopting a healthy lifestyle, we must pay close attention to what we consume. Here are some foods that researchers have linked to cancer.

• Processed Meat: Meat that has been cured, salted, or smoked is considered processed meat. Chemical preservatives are sometimes added to enhance shelf life. Medical professionals advise reducing the consumption of such meats in large quantities, as they may increase the risk of colorectal cancer.

Examples of processed meat include sausages, hot dogs, salami, and chicken nuggets. The World Health Organisation (WHO) classifies these as Group 1 carcinogens, indicating there is sufficient evidence of their cancer-causing potential in humans.

• Food Containing Artificial Food Colours: Many food products, especially those marketed towards children, contain artificial food dyes to enhance visual appeal. These include breakfast cereals, sweets, ice lollies, and packaged juices. The Food Safety and Standards Authority of India (FSSAI) has banned Metanil Yellow due to its harmful effects on the body.

Some artificial dyes, like Red 3, have been linked to cancer in animal studies, contributing to the reasons to limit overall intake of highly processed foods.

• Red Meat: The WHO categorises red meat, such as beef, lamb, and mutton, as Group 2A (probably carcinogenic). Studies suggest that high consumption of red meat may lead to colorectal cancer. Additionally, cooking red meat at high temperatures, such as grilling or barbecuing, can further increase this risk.

This is due to the formation of compounds called heterocyclic amines during high-heat cooking. These substances have been shown to cause cancer in animal studies. To reduce this risk, consider substituting red meat with white meat such as chicken or fish.

• Sugary Beverages: Beverages like soft drinks and packaged fruit juices often contain excessive added sugar, even those marketed as ‘healthy’. Frequent consumption of sugary drinks has been linked to an increased risk of at least 13 types of cancer. Moreover, such drinks contribute to obesity and increase the likelihood of developing type 2 diabetes.

The healthiest alternative to sugary drinks is water. If you want flavor, try infusing water with fruits or herbs. While a better choice than soda, even natural fruit juices should be consumed in moderation due to their high sugar content.

• Alcohol: Alcohol consumption in India is rising, particularly in the 40–64 age group, which saw a 5.63% increase. The WHO classifies alcohol as a Group 1 carcinogen, placing it in the same category as tobacco and asbestos. Studies have established a direct link between excessive alcohol intake and several types of cancer, including those of the throat, oesophagus, mouth, liver, and stomach.

A common misconception is that moderate or low alcohol consumption is safe. However, the WHO asserts that no amount of alcohol is considered safe. Even minimal consumption can pose health risks.

There is no single food that experts unanimously identify as the number one cause of cancer. However, foods and drinks classified as Group 1 carcinogens are backed by strong evidence of cancer risk in humans and should be avoided. Additionally, limit your intake of sugary beverages and instead choose healthier, natural alternatives like fresh fruit juice.