Learning about cancer risk factors can be daunting, especially when those factors relate to everyday foods. This article explores the connections between certain food groups and cancer risk, providing insights and practical tips for a healthier diet. Registered Dietitian, Alyssa Tatum, shares her expert recommendations on how to approach these foods mindfully.
Red Meats and Cancer Risk
Red meat, including beef, pork, venison, and lamb, has been linked to an increased risk of colorectal cancer. However, eliminating these foods entirely isn’t the only solution. Moderation and portion control are key.
“We’re not entirely saying ‘Don’t eat it,’ but we’re saying, ‘Try to reduce the frequency of red meat intake and choose smaller portions,’” says Tatum.
Dietitians generally recommend a largely plant-based diet, with vegetables, whole grains, beans, fruits, nuts, and seeds making up about two-thirds of your plate. Lean animal protein and dairy products can fill the remaining third. Aim to eat less than 18 ounces of red meat per week, which is roughly equivalent to six decks of cards or two softballs.
Cooking methods also play a role. High-temperature cooking, such as chargrilling, can produce carcinogens. Opt for lower-temperature methods like baking or sous vide. Trimming fat and marinating meat before cooking can also help reduce potential risks. Consider incorporating plant-based proteins, poultry, and seafood into your diet as healthier alternatives.
Processed Meats: A Higher Cancer Risk
Processed meats pose a greater cancer risk due to their preservation methods. This category includes deli meats, hot dogs, ham, bacon, and sausage.
Nitrates and nitrites, often used in processing, have been linked to an increased risk of colorectal and stomach cancers. When shopping for deli meats, look for nitrite- and nitrate-free options with lower sodium and fat content.
“I recommend seeing if there are healthy swaps available for that food and reading labels to compare products,” says Tatum.
Alt text: A variety of processed meats including bacon, hot dogs, and deli slices, highlighting the potential cancer risk associated with their consumption due to nitrates and nitrites.
Alcohol Consumption and Cancer
While debates about the health effects of alcohol continue, cancer experts have linked alcohol consumption to an increased risk of several cancers, including stomach, colorectal, esophageal, liver, pancreatic, and breast cancers.
“Alcohol causes damage to the tissues over time which can lead to changes in the cell’s DNA and increased risk for cancer,” Tatum explains.
Current recommendations suggest avoiding alcohol entirely. However, for those who choose to drink, moderation is key: a maximum of one drink per day for women and two drinks per day for men.
Ultra-Processed Food and Drinks: Indirect Cancer Links
Ultra-processed foods and drinks can indirectly contribute to cancer risk due to their high levels of sugar and sodium, leading to weight gain and obesity.
“Eating these ultra-processed foods that are high in calories and low in nutritional value can increase your cancer risk by causing weight gain and obesity. Obesity can increase your risk for cancer,” says Tatum.
Focus on moderation and smaller portion sizes when consuming these foods. It’s not about complete elimination but rather conscious consumption.
Alt text: An array of ultra-processed foods, emphasizing the indirect link to cancer risk through weight gain and obesity due to high sugar and sodium content.
Food and Drinks with Added Sugar
Similarly, foods and drinks with added sugar or artificial sweeteners are indirectly linked to cancer because they can lead to weight gain and obesity.
While studies on the direct cancer risk of artificial sweeteners have yielded mixed results, Tatum recommends approaching them with moderation, just like sugar.
The Importance of Habits and Moderation
It’s crucial to remember that isolated instances of consuming these foods aren’t the primary concern. The link between diet and cancer risk is primarily based on long-term habits.
“It’s not like if you had smoked meats last week at a barbeque that you’re going to have cancer now. It’s not necessarily that one-time exposure. It’s a repeated exposure over time and that’s the concern, so just try to eat those in moderation,” she says.
Making informed food choices and adopting a balanced diet are crucial steps in managing your cancer risk. Small, sustainable changes can make a significant difference in your long-term health.
