Learning about cancer risk factors can be unsettling, especially when those factors include common foods. This raises important questions: Why do certain foods increase cancer risk? Should they be completely avoided? What are healthier alternatives?
Clinical dietitian Alyssa Tatum sheds light on five food groups linked to cancer and offers guidance on managing your relationship with these foods.
Red Meats
Red meat, including beef, pork, venison, and lamb, has been associated with an increased risk of colorectal cancer. However, this doesn’t necessitate eliminating favorites like hamburgers entirely. The key is moderation and portion control.
“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 advises.
MD Anderson dietitians advocate for a predominantly plant-based diet. Vegetables, whole grains, beans, fruits, nuts, and seeds should comprise approximately two-thirds of your dietary intake, with lean animal protein and dairy products making up the remaining third. They also recommend limiting red meat consumption to under 18 ounces per week.
To visualize this, consider 18 ounces of meat as equivalent to either six decks of cards or two softballs.
Furthermore, Tatum highlights that the cooking temperature of red meat can influence cancer risk. Chargrilled meats, such as burgers and steaks, contain higher levels of potential carcinogens compared to those prepared at lower temperatures through 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 explains.
When choosing red meat, opt for cuts with less marbling, trim excess fat, or marinate the meat before cooking. Excellent alternative protein sources include plant-based proteins, poultry, and seafood.
Processed Meats
Processed meats pose another category of concern regarding cancer risk. This includes any meat that has been preserved or undergone alterations to its shape and flavor, encompassing many deli meats, hotdogs, ham, bacon, and sausage.
These meats are often preserved using nitrates and nitrites, which Tatum identifies as potential contributors to increased risk of colorectal and stomach cancers.
Making dietary changes can seem daunting, so Tatum suggests starting with small, manageable steps. When purchasing deli meats, consider selecting nitrite- and nitrate-free options, or those with reduced 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 frequently debated. However, cancer experts have linked alcohol to a heightened risk for various 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 states.
While some newer guidelines recommend complete abstinence from alcohol, this may not be feasible or desirable for everyone. For those who choose to consume alcohol, moderation is key, with a maximum of one drink per day for women and two drinks per day for men.
Ultra-Processed Food and Drinks
Ultra-processed food and drinks are indirectly linked to cancer risk due to their elevated sugar and sodium content, which can contribute 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 explains.
She suggests reducing your intake of ultra-processed foods by prioritizing moderation and opting for smaller portions.
“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 containing added sugar or artificial sweeteners are also indirectly associated with increased cancer risk. Similar to ultra-processed foods, these sweetened options can lead to weight gain and obesity, thereby elevating cancer risk.
While some studies have investigated the direct cancer risk posed by artificial sweeteners, Tatum notes that the findings remain inconclusive.
She recommends approaching artificial sweeteners with the same moderation advised for sugar consumption.
How Your Diet Impacts Cancer Risk: Focus on Habits
Given the prevalence of these foods, you have likely consumed them at some point. However, before you become overly concerned about a glass of wine or a grilled burger, Tatum emphasizes the significance of consistent dietary habits 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.
