Learning about cancer risk factors can be unsettling, particularly when these factors involve common foods. This information can spark questions about why certain foods elevate cancer risk, whether complete avoidance is necessary, and if healthier alternatives exist.
Clinical dietitian Alyssa Tatum sheds light on five food groups associated with increased cancer risk and offers guidance on how to approach your relationship with these foods.
Red Meats
Red meat, including beef, pork, venison, and lamb, has been linked to colorectal cancer, according to Tatum.
However, this doesn’t necessitate permanently eliminating favorites like hamburgers. Instead, Tatum suggests consuming red meat less frequently and in smaller portions.
“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,” Tatum explains.
Dietitians recommend a diet that is largely plant-based. Vegetables, whole grains, beans, fruits, nuts, and seeds should comprise two-thirds of your intake, with lean animal protein and dairy products making up the remaining third.
It’s also recommended to consume under 18 ounces of red meat per week. To visualize this, 18 ounces of meat is approximately equivalent to six decks of cards or two softballs.
Tatum also highlights that the cooking temperature of red meat can impact cancer risk. Chargrilled meats, like burgers and steaks, contain more potential carcinogens than those prepared at lower temperatures using methods like baking or sous vide.
“When they are being cooked at such a high temperature, they can produce carcinogens that are linked to cancer,” Tatum says.
When choosing to eat red meat, opt for options with less marbling, trim the fat, or marinate the meat before cooking. Consider alternative protein sources like plant protein, poultry, and seafood.
Processed Meats
Processed meat is another category associated with increased cancer risk.
Processed meat includes any meat that has been preserved or undergone changes to its shape and flavor. This encompasses most deli meats, as well as hotdogs, ham, bacon, and sausage.
These items are often preserved with nitrates and nitrites, which Tatum says can elevate the risk of colorectal and stomach cancers.
To make dietary changes less daunting, start small. When purchasing deli meats, choose nitrite- and nitrate-free options, or those with lower sodium and fat content.
“I recommend seeing if there are healthy swaps available for that food and reading labels to compare products,” she advises.
Alcohol
The health risks and benefits of alcohol consumption are often debated. However, cancer experts have linked alcohol 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.
While newer recommendations suggest avoiding alcohol entirely, this may not be feasible or desirable for everyone. Those who choose to drink should do so in moderation, with a maximum of one drink per day for women and two drinks per day for men.
Ultra-Processed Food and Drinks
Ultra-processed foods and drinks are indirectly linked to cancer risk due to their high levels of sugar and sodium, which can lead 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,” Tatum says.
Reducing ultra-processed food consumption involves moderation and smaller portion sizes.
“It’s hard to say 100% never eat any ultra-processed foods again. That can be challenging or not realistic for some,” she acknowledges.
Food and Drinks with Added Sugar
Products with added sugar or artificial sweeteners are also indirectly linked to cancer.
Similar to ultra-processed foods, these sweetened options can contribute to weight gain and obesity, thereby increasing cancer risk.
While some studies have investigated the direct cancer risk of artificial sweeteners, Tatum notes that the results are inconclusive.
She suggests approaching artificial sweeteners with the same moderation as sugar.
How Your Diet Impacts Cancer Risk
Considering the prevalence of these foods, you’ve likely consumed them before. However, before panicking about that glass of wine or grilled burger, Tatum emphasizes the importance of habit in the link between diet and cancer risk.
“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 concludes.
