Cancer is one of the most dreaded diseases that afflicts millions of people worldwide. There are various causes of cancer, such as genetics, lifestyle, and environmental factors. However, there are some foods that are known to increase the risk of cancer. In this article, we will discuss some of the cancer-causing foods that you must avoid to reduce your risk of getting cancer.
Processed Meats:
Processed meats like bacon, hot dogs, sausages, and deli meats are known to increase the risk of colon cancer. They contain high levels of sodium, preservatives, and nitrates, which are harmful to the body. A study conducted by the World Health Organization (WHO) classified processed meats as carcinogenic to humans. Instead, you can opt for fresh and lean meats, such as chicken and fish.
Sugar:
Sugar is one of the most commonly consumed ingredients in our diet. It is added to a variety of foods, such as cereals, bread, and packaged foods. Consuming too much sugar can lead to obesity, which is a risk factor for several types of cancer. Sugar also increases insulin levels in the body, which can lead to inflammation and cell damage. Instead of consuming sugar, you can opt for natural sweeteners like honey, maple syrup, or fruits.
Alcohol:
Excessive alcohol consumption can increase the risk of several types of cancer, such as breast, liver, and colorectal cancer. The risk increases with the amount of alcohol consumed. The WHO recommends limiting alcohol consumption to one drink per day for women and two drinks per day for men. Instead of alcohol, you can opt for non-alcoholic beverages like water, tea, or fruit juice.
Fried Foods:
Fried foods like French fries, fried chicken, and potato chips are high in fat and calories. They are also cooked at high temperatures, which produces harmful chemicals called acrylamides. Acrylamides are known to cause cancer in animals and are suspected to be carcinogenic to humans. Instead of frying foods, you can opt for baking, grilling, or roasting, which are healthier cooking methods.
Artificial Sweeteners:
Artificial sweeteners like aspartame, saccharin, and sucralose are commonly used in diet drinks and other low-calorie foods. They are known to cause cancer in animals and are suspected to be carcinogenic to humans. Instead of using artificial sweeteners, you can opt for natural sweeteners like stevia or monk fruit.
Charred Foods:
Charred foods like grilled meats and fish are known to increase the risk of cancer. When food is cooked at high temperatures, it produces harmful chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These chemicals can damage DNA and increase the risk of cancer. Instead of charring food, you can opt for cooking methods like boiling or steaming.
Highly Salted Foods:
Foods that are high in salt, such as pickles, chips, and canned soups, are known to increase the risk of stomach cancer. Salt can damage the lining of the stomach and increase the production of stomach acid, which can lead to inflammation and cell damage. Instead of consuming highly salted foods, you can opt for low-sodium alternatives or season your food with herbs and spices.
Red Meat:
Red meat, such as beef, lamb, and pork, is high in saturated fat and cholesterol. Consuming large amounts of red meat has been linked to an increased risk of colon cancer. The American Institute for Cancer Research recommends limiting red meat intake to no more than 18 ounces per week.
Sodas and Sugary Drinks:
Sodas and sugary drinks are high in sugar and calories and have been linked to an increased risk of obesity, which is a risk factor for several types of cancer. A study published in the American Journal of Public Health found that consuming one or more sugary drinks per day increased the risk of colon cancer by 16%. Instead of sugary drinks, you can opt for water, unsweetened tea, or low-sugar beverages.
Refined Grains:
Refined grains, such as white bread, white rice, and pasta, are stripped of their fiber and nutrients during processing. They are high in carbohydrates and have a high glycemic index, which can lead to insulin resistance and inflammation in the body. Insulin resistance is a risk factor for several types of cancer, including breast and colon cancer. Instead of refined grains, you can opt for whole grains, such as whole wheat bread, brown rice, and quinoa.
Hydrogenated Oils:
Hydrogenated oils, also known as trans fats, are commonly found in processed foods, such as margarine, crackers, and baked goods. They are created by adding hydrogen to liquid oils to make them solid at room temperature. Trans fats are linked to an increased risk of several types of cancer, including breast and colon cancer. Instead of hydrogenated oils, you can opt for healthier fats like olive oil, avocado oil, and coconut oil.
Canned Foods:
Canned foods, such as fruits, vegetables, and soups, are often high in sodium and contain BPA, a chemical used in the lining of the cans. BPA is known to disrupt hormones in the body and has been linked to an increased risk of breast and prostate cancer. Instead of canned foods, you can opt for fresh or frozen fruits and vegetables, or look for BPA-free canned goods.
Pesticide-Contaminated Produce:
Pesticides are used to protect crops from insects and other pests. However, they can leave behind residues on fruits and vegetables, which can be harmful to human health. Some pesticides have been linked to an increased risk of cancer. The Environmental Working Group (EWG) releases an annual list of the “Dirty Dozen,” which are the fruits and vegetables that have the highest levels of pesticide residue. You can reduce your exposure to pesticides by choosing organic produce whenever possible.
Conclusion:
In conclusion, cancer is a disease that can be caused by various factors, including diet. Avoiding cancer-causing foods can reduce your risk of cancer and promote overall health and wellbeing. Red and processed meats, sugary drinks, refined grains, hydrogenated oils, canned foods, and pesticide-contaminated produce are some of the cancer-causing foods that you must avoid. Instead, you can opt for a diet that is rich in fruits, vegetables, whole grains, and lean proteins. It is also important to maintain