Learning about cancer risk factors can be unsettling, especially when they involve common foods we consume regularly. Understanding the link between certain foods and cancer is crucial for making informed dietary choices and mitigating potential risks.
Clinical dietitian Alyssa Tatum sheds light on five food groups linked to increased cancer risk and provides practical advice on navigating your relationship with these foods for a healthier lifestyle.
Red Meats: Balancing Consumption and Risk
Red meat, including beef, pork, venison, and lamb, has been associated with an elevated risk of colorectal cancer. However, this doesn’t necessitate eliminating these foods entirely. Instead, moderation and mindful preparation 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,’” Tatum advises.
Dietitians generally recommend a predominantly plant-based diet, where vegetables, whole grains, beans, fruits, nuts, and seeds constitute approximately two-thirds of your plate, with lean animal protein and dairy products making up the remaining portion. Limiting red meat consumption to under 18 ounces per week is also recommended. This equates to roughly six decks of cards or two softballs in volume.
The cooking temperature of red meat significantly impacts its cancer risk. Char-grilled meats, like burgers and steaks, contain higher concentrations of potential carcinogens compared to those cooked 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 explains.
When choosing to consume red meat, opt for leaner cuts with less marbling, trim excess fat, and consider marinating the meat before cooking. Plant-based proteins, poultry, and seafood offer healthier alternatives.
Processed Meats: Navigating the Deli Counter Wisely
Processed meats pose another concern regarding cancer risk. This category includes meats that have been preserved or undergone alterations in shape and flavor, such as deli meats, hot dogs, ham, bacon, and sausage.
These meats often contain nitrates and nitrites, preservatives linked to an increased risk of colorectal and stomach cancers.
To mitigate these risks, start with small dietary adjustments. When purchasing deli meats, opt for nitrite and nitrate-free varieties 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,” Tatum suggests.
Alcohol: Moderation is Key for Cancer Prevention
While debates surrounding the health risks and benefits of alcohol persist, cancer experts have established a clear link between alcohol consumption and 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 recent recommendations suggest avoiding alcohol altogether, moderation is key for those who choose to consume it. Women should limit their intake to one drink per day, while men should adhere to a maximum of two drinks per day.
Ultra-Processed Food and Drinks: The Indirect Cancer Connection
Ultra-processed foods and drinks are indirectly associated with cancer risk due to their high 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 emphasizes.
Reducing your consumption of ultra-processed foods through moderation and smaller portion sizes is highly recommended.
“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: A Sweet Threat to Health
Products containing added sugar or artificial sweeteners are also indirectly linked to cancer risk.
Similar to ultra-processed foods, these sweetened options can lead to weight gain and obesity, thereby increasing cancer risk.
While studies on the direct cancer risk posed by artificial sweeteners have yielded mixed results, Tatum advises approaching them with moderation, similar to sugar.
The Long-Term Impact of Diet on Cancer Risk
Given the prevalence of these foods in our diets, it’s likely that you’ve consumed them at some point. However, it’s crucial to understand that the link between diet and cancer risk is primarily based on long-term habits rather than isolated instances.
“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.
By making informed choices and practicing moderation, you can significantly reduce your risk and prioritize a healthier lifestyle.
