According to the American Cancer Society, there will be more than 1,762,450 new cancer cases diagnosed in the U.S. this year. Although no food, special diet, or supplement can prevent cancer, some foods may lower the risk, such as leafy green vegetables, berries, and whole grains. However, there are also foods that may increase a person’s risk for specific types of cancer. By eliminating or reducing notably carcinogenic foods from our diets, we may be able to reduce our chances of developing cancer.
Processed Meats
According to the U.S. Department of Agriculture, Americans are eating more meat than ever, around 222 pounds each year, per person. Processed meats including sausage, hot dogs, pepperoni, packaged lunch meat, beef jerky, ham, and bacon may increase the odds of developing colorectal cancer. The World Health Organization warns that daily consumption of even one hot dog or a few strips of bacon increases cancer risk by 18%. Processed meats are any that have been cured, smoked, salted, canned, or dried. They contain nitrates, preservatives added to enhance flavor and deter bacteria growth. Nitrates also occur naturally in fresh foods. Researchers can anecdotally link them to cancer, though the research is inconclusive and ongoing.
Hot Beverages
A study in the International Journal of Cancer showed a connection between esophageal cancer and hot beverages. Consuming a beverage such as hot tea at temperatures higher than 140 degrees causes thermal damage to the cells that line the esophagus and may be responsible for this increased risk. Those who drink hot beverages before letting them cool, and also consume alcohol and smoke cigarettes, increase their chances of developing esophageal cancer five-fold.
Overcooked and Burnt Food
Some overcooked or burnt foods, mainly meat forms chemicals called heterocyclic amines (HCAs) or polycyclic aromatic hydrocarbons (PAHs). These chemicals are the result of amino acids, sugars, and creatinine reacting at high temperatures. The juices that drip down onto an open flame or heat source create smoke that releases PAHs, which then adhere to the surface of the meat. Meats cooked at temperatures of 300 degrees Fahrenheit or above or those meats cooked for very long periods, form HCAs. Acrylamides form when starchy foods cook until they are dark brown. Some studies link the consumption of these compounds to ovarian and endometrial cancers, though definitive evidence is still lacking.
Alcoholic Beverages
Even small amounts of alcohol increase the risk of developing cancer, according to the American Cancer Society. Alcohol consumption is linked to 5.6% of all new cancers and 4% of cancer deaths. Heavy or regular alcohol use also increases the likelihood of developing cancer of the mouth, pharynx, larynx, esophagus, liver, colon, and rectum. Genetics play a role in a person’s chances of developing cancer as a result of drinking alcohol. Genes encode the enzymes involved in metabolizing alcohol. Individuals of East Asian heritage may carry a version of the gene that speeds the conversion of alcohol to a toxic chemical called acetaldehyde. Those who carry this gene have a higher chance of developing esophageal cancer.
Dairy
Milk and other dairy products like cheese are high in saturated fat and cholesterol, but studies show that the calcium they contain may lower the risk of colorectal and other types of cancer. However, a high intake of dairy products may increase the possibility of prostate cancer, according to the Physicians Health Study, a 28-year study of more than 21,000 people. Subjects who consumed more than 2.5 servings of dairy products each day were more likely to develop prostate cancer.
Refined Carbohydrates and Sugars
People who eat a diet high in refined carbohydrates such as white bread, white rice, pasta, soft drinks, and fruit juices are more likely to develop colon cancer than those who consume mostly whole grains and complex carbohydrates such as fresh vegetables and fruits. Studies support the probability that high blood glucose and insulin levels in the body increase inflammation and along with it, the risk of cancer. The glycemic index measures how fast carbohydrates turn into sugar in the blood. A 2016 study linked excess consumption of high glycemic index foods to an 88% greater risk for prostate cancer.
Salt-Cured and Pickled Foods
Cancer studies in the United Kingdom note a higher incidence of nasopharyngeal cancer among those who regularly consume salt-cured fish, a popular dish in China. Research also indicates that eating pickled foods may increase the risk of stomach cancer. According to a study in the American Association for Cancer Research journal, of the 1 million new cases of gastric cancer diagnosed each year, more than half occur in Eastern Asia. Researchers noted a 50% greater likelihood of gastric cancer associated with the consumption of pickled foods, with a higher number of cases in China and Korea.
Red Meat
Studies show eating more than 18 ounces of red meat per week can increase the chance of colorectal cancer. Some studies also link processed meats with a higher incidence of colon cancer. Doctors suggest introducing meat-free days and generally cutting back on the amount of red meat consumed. People should avoid overcooking red meat, which produces chemicals that may increase the risk of colorectal cancer.
Microwave Popcorn
Popcorn is a fiber-rich, low-fat, healthy snack, but it comes with some caveats. The lining of the bag used to make microwave popcorn contains perfluorinated compounds (PFCs) to resist grease and prevent leaking. PFCs also exist in Teflon pans, pizza boxes, and sandwich wrappers. These PFCs break down into a chemical some researchers believe causes cancer. A majority of Americans have PFCs in their blood, so research is ongoing to figure out how they relate to disease and what level of harm they carry. According to the U.S. Food and Drug Administration, microwave popcorn accounts for more than 20% of the PFOA levels in Americans.
Food Dyes
For many years, there has been a controversy surrounding the use of food dyes. Many studies show many dyes adversely affect laboratory animals. As a result, government agencies have banned several types. The Food and Drug Administration has approved nine food dyes for use in the U.S., including Red No. 3, Red No. 40, Yellow No. 5, and Yellow No. 6. Health researchers and food safety officials express concerns over their continued use, but manufacturers continue to add them to candies, sports drinks, baked goods, salad dressings, and even medications. Research indicates these dyes contain carcinogens and cause cancer in lab animals. As these dyes do not enhance the nutritional quality or safety of foods or medications, scientists continue to argue that they should not be added to food products.
Maintain A Healthy Weight
According to the CDC, obesity is a major cancer risk factor due to the changes it causes in the body. There are 13 cancers associated with a high BMI including thyroid, gallbladder, colon, and breast cancer. Following dietary guidelines for adequate nutrition and aiming for at least 150 minutes of exercise a week are simple things everyone can do to reduce their risk of obesity-related cancer.
Protect Your Skin
Ensuring protection from the sun’s damaging radiation is important year-round, not just during the summer or at the beach. The two main types of skin cancer — basal cell and squamous cell carcinomas — are typically easy to treat but may cause lasting damage or disfiguration. Staying in the shade, avoiding direct sun exposure between 10 am and 4 pm, and using sunscreen can help protect the skin.
Reduce Alcohol Intake
Excessive drinking can cause many health problems, including an increased risk of breast cancer and cancers of the mouth, esophagus, and liver. More than three drinks a day, or more than seven a week for those over 65, is considered heavy drinking. The risk factors are high and there are no health benefits. Monitoring alcohol intake can greatly lower the risk of health complications and cancer.
Stop Smoking
Smoking is detrimental to a person’s health and is well-known to cause cancer in every area of the body, especially the lungs. Nine out of 10 lung cancer deaths are caused by cigarettes. In addition to causing cancer, the harmful chemicals and poisons weaken the immune system and inhibit the body’s ability to fight cancer and other conditions. There are no health benefits to smoking and many risks and complications. Quitting smoking will greatly reduce the chance of cancer. Avoiding second-hand smoke also helps — 7,300 nonsmokers die each year from secondhand smoke.
Get Screened
The risk of breast, cervical, and colorectal cancers, among others, can be greatly reduced by getting regular cancer screenings and exams. Finding little indicators or small tumors that have yet to metastasize also makes treatment a lot easier and the prognosis much better. Heavy smokers between 55 and 80 — including those who have quit in the last 15 years — are also encouraged to get annual lung cancer screenings.