Nutrition experts are warning about certain foods that can increase the risk of cancer. They emphasize the importance of consuming a diet rich in whole grains, vegetables, fruits, and beans to lower the risk of developing cancer. These foods are high in nutrients like vitamins, minerals, and fiber, all of which are important in reducing the risk of certain types of cancer, such as bowel cancer. Nutritionist Matthew Lambert from the World Cancer Research Fund recommends eating at least five portions of different fruits and vegetables each day, as well as choosing whole grains, legumes, and unsalted nuts and seeds.
One of the foods on the no-no list provided by Lambert is processed meat, which has been classified as carcinogenic by the World Health Organization. Processed meats such as hot dogs, ham, sausages, and beef jerky have been linked to colorectal cancer due to the potentially cancer-causing chemicals generated during the cooking process. Although the risk of cancer from processed meat consumption is modest, experts recommend limiting intake to reduce the risk of developing cancer. The American Heart Association suggests limiting processed meat consumption to two servings per week and recommends healthier alternatives such as fresh chicken or fish in place of deli meats.
Alcohol consumption has been linked to an increased risk of several types of cancer, including mouth, throat, liver, and breast cancer. The Centers for Disease Control and Prevention advise against drinking alcohol, as even small amounts can increase cancer risk, especially when combined with smoking. Guidelines recommend that women limit alcohol to one drink per day, and men should not exceed two drinks per day to reduce the risk of cancer. Adults over 65 are advised not to exceed one drink per day.
Red meat has also been identified as potentially carcinogenic to humans, particularly in relation to colorectal cancer, pancreatic cancer, and prostate cancer. The heme iron found in red meat has been associated with the production of cancer-causing compounds that can damage the lining of the bowel, increasing the risk of bowel cancer. Lambert recommends limiting red meat consumption to three portions per week, which equates to about 350 to 500 grams to reduce the risk of cancer. The evidence linking red meat consumption to cancer is still limited, but experts suggest moderation is key in reducing risk.
Overweight or obesity has been linked to a higher risk for 13 types of cancer, emphasizing the importance of a healthy diet to maintain a healthy weight and reduce the risk of cancer. Foods high in saturated fats, sugar, and salt, such as cakes, biscuits, sugary drinks, and fast food, should be consumed in moderation to avoid weight gain. While there is no direct evidence that sugary and fried foods can cause cancer, their high calorie content and potential for overconsumption can lead to weight gain over time, which is a risk factor for developing cancer.
In summary, a diet rich in whole grains, vegetables, fruits, and legumes can lower the risk of developing cancer, while limiting the consumption of processed meat, alcohol, red meat, and sugary or fried foods can help to reduce the risk. Moderation and balance in food choices are key in maintaining a healthy diet and reducing the risk of cancer associated with certain foods. It is important to be mindful of food choices and make informed decisions to promote overall health and well-being.
