Maintaining a healthy diet is crucial, especially for cancer patients. While a plant-based diet rich in vegetables, whole grains, fruits, and lean proteins is generally recommended for cancer prevention, it’s equally important to be aware of foods that may increase cancer risk. This guide, based on expert advice from MD Anderson Employee Wellness Dietitian Lindsey Wohlford, highlights key food groups to avoid or limit for better health outcomes.
5 Food Groups to Minimize for Cancer Prevention
1. Processed Meats
Processed meats, preserved through salting, smoking, or curing, include items like bacon, hot dogs, beef jerky, ham, and pepperoni. Even seemingly lean options like deli turkey slices fall into this category.
Consuming even small amounts of processed meats can elevate your cancer risk. Research indicates that eating just two slices of ham daily can increase the risk of colorectal cancer by at least 16%. The danger lies in the preservatives like nitrates and nitrites, which are linked to cancer. While nitrate-free options exist, they aren’t necessarily healthier, as they may still be high in sodium and undergo high-temperature processing.
“The other issue with a lot of these processed meats is that they’re heated to high temperatures, which can produce other cancer causing components,” says Wohlford. “A lot of them also contain quite a bit of sodium. And eating too much sodium is linked to stomach cancer.”
2. Alcohol
When the body metabolizes alcohol, it produces a chemical called acetaldehyde. This substance damages DNA, potentially leading to uncontrolled cell growth and tumor formation.
Alcohol consumption is linked to several cancers, including esophageal, liver, breast, and colorectal cancers. For optimal cancer prevention, abstaining from alcohol is the most effective approach.
3. Charred Meat
Cooking meat at high temperatures, resulting in charring or burning, can be carcinogenic. This process creates chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are known carcinogens.
When preparing animal protein, opt for low-heat methods like baking, braising, or stewing. These methods prevent the formation of harmful compounds by maintaining lower temperatures.
“These cooking methods do not raise the temperature high enough to char the meat and create those cancer-causing compounds,” Wohlford says.
4. Sugar-Sweetened Beverages
Regular consumption of sugary drinks like soda and fruit juice can contribute to weight gain, a significant risk factor for several cancers.
These beverages are calorie-dense and easily consumed, making it challenging to achieve energy balance. When calorie intake exceeds energy expenditure through physical activity, weight gain occurs.
“The issue here is that these drinks are so easily consumed and they are a lot of calories,” says Wohlford.
5. Processed Foods
Most dietary guidelines advise limiting processed foods due to their potential negative impact on health.
Individuals who frequently consume processed foods may ingest up to 500 more calories daily compared to those who primarily eat freshly prepared meals. This can be attributed to the high calorie content, low nutrient density, and lack of satiety provided by these foods, leading to overconsumption.
Processed foods, typically found in bags or boxes, include chips, snacks, frozen meals, and fast-food items. Even seemingly healthy options like breakfast cereal and pasta sauce can be heavily processed. These foods often contain excessive amounts of sugar and sodium, further contributing to health risks.
“Processed foods typically lead to weight gain, obesity and then there is that cancer link,” says Wohlford.
Maintaining a Healthy Weight: A Key to Cancer Prevention
Excess body weight, along with alcohol use, poor diet, and physical inactivity, is linked to a significant number of cancer cases. Maintaining a healthy weight through a balanced diet and regular exercise is crucial for reducing cancer risk.
Aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise each week and prioritize a plant-based diet.
A plant-based diet can reduce your cancer risk. By limiting or avoiding the food groups discussed above and focusing on whole, unprocessed foods, cancer patients can take proactive steps toward improving their health and well-being.
