In our fast-paced world, it’s common to reach for convenient, readily available foods. But did you know that some of the most popular items in your grocery cart may be linked to an increased risk of cancer?
According to research from oncologists, certain foods contain harmful chemicals, preservatives, and compounds that could lead to cancer over time.
While occasional indulgence isn’t likely to harm you, consuming these foods regularly can increase your cancer risk.
Here’s a list of 10 everyday foods that oncologists and researchers advise consuming with caution – and, in some cases, avoiding altogether.
1. Processed Meats
Examples: Bacon, sausage, hot dogs, ham, and deli meats
The World Health Organization (WHO) classifies processed meats as a Group 1 carcinogen, meaning there’s strong evidence of their cancer-causing potential, particularly for colorectal cancer.
According to the WHO’s International Agency for Research on Cancer (IARC), consuming 50 grams of processed meat daily (about 2 slices of bacon) can increase colorectal cancer risk by 18%.
Research: The American Institute for Cancer Research (AICR) supports this classification, citing numerous studies showing a direct link between processed meat and cancer risk.
2. Red Meat
Examples: Beef, pork, lamb
While red meat isn’t as harmful as processed meats, studies have linked frequent consumption to an increased risk of colorectal cancer.
The American Cancer Society warns that cooking red meat at high temperatures (such as grilling or frying) can create carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
Research: A 2015 study published in the journal Cancer found that individuals who ate a diet high in red meat had a 17% higher risk of colorectal cancer compared to those who consumed less.
The National Cancer Institute also acknowledges the link between red meat consumption and colorectal cancer risk.
3. Sugary Beverages
Examples: Sodas, sweetened iced teas, and energy drinks
Sugary drinks contribute to obesity, a known risk factor for several types of cancer, including breast, colon, and liver cancer.
Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, has emphasized that sugar-sweetened beverages increase the risk of obesity and related diseases, including cancer.
Research: A study published in The BMJ found that people who consumed sugary drinks had a higher risk of overall cancer, especially breast cancer.
The study analyzed over 100,000 participants and concluded that increasing sugary beverage intake could be linked to cancer risk.
4. Alcohol
Studies show that alcohol consumption is linked to an increased risk of various cancers, such as breast, liver, and colorectal cancer. The American Cancer Society notes that alcohol breaks down into acetaldehyde, a toxic chemical that can damage DNA and increase cancer risk.
Research: According to the National Institute on Alcohol Abuse and Alcoholism, even moderate alcohol consumption is associated with a higher risk of breast and liver cancer.
A 2017 report from the American Society of Clinical Oncology states that alcohol consumption accounts for 5-6% of new cancer cases and cancer deaths worldwide.
5. Refined Sugars and Artificial Sweeteners
Examples: Table sugar, high-fructose corn syrup, aspartame, and saccharin
Refined sugar intake has been associated with inflammation and obesity, both of which are risk factors for cancer. The Cancer Treatment Centers of America (CTCA) warns that excess sugar can lead to obesity, which increases cancer risk.
Some studies have also raised concerns about artificial sweeteners like aspartame, though research is still ongoing.
Research: A study published in Cancer Research found that fructose, a common component of high-fructose corn syrup, can promote pancreatic cancer cell growth. The American Cancer Society suggests limiting refined sugars to reduce overall cancer risk.
6. Refined White Flour
Examples: White bread, pastries, and many packaged snacks
Refined white flour has a high glycemic index, which causes rapid blood sugar spikes. High-glycemic foods are linked to increased insulin production, which can promote the growth of cancer cells, particularly in the breast and colon.
According to Dr. Loren Cordain from Colorado State University, diets high in refined carbohydrates are associated with a higher risk of breast cancer.
Research: A study in Nutrition and Cancer found that high-glycemic foods, including refined flour, were linked to an increased risk of certain cancers, including colorectal and breast cancer.
7. Microwave Popcorn
Microwave popcorn bags are often lined with perfluorinated compounds (PFCs), which can break down into perfluorooctanoic acid (PFOA), a chemical linked to cancer.
The Environmental Working Group (EWG) has raised concerns about PFOA exposure, citing studies that link this chemical to kidney and testicular cancers.
Research: According to research conducted by the Centers for Disease Control and Prevention (CDC), exposure to PFCs, commonly found in microwave popcorn bags, may increase the risk of certain cancers. The American Cancer Society also cautions against PFOA exposure, especially from food packaging.
8. Farmed Salmon
While salmon is generally considered a healthy source of omega-3 fatty acids, farmed salmon can contain contaminants like polychlorinated biphenyls (PCBs) and dioxins, which have been linked to cancer.
Dr. David Carpenter from the University at Albany found that farmed salmon had significantly higher levels of PCBs compared to wild-caught salmon.
Research: A study published in Science analyzed farmed salmon samples and found that PCB levels were nearly eight times higher in farmed salmon than in wild salmon. PCBs are classified as probable human carcinogens by the Environmental Protection Agency (EPA).
9. Potato Chips and French Fries
Both potato chips and French fries contain acrylamide, a chemical that forms when starchy foods are cooked at high temperatures.
Acrylamide is classified as a probable carcinogen by the International Agency for Research on Cancer (IARC), and studies have linked it to an increased risk of several cancers.
Research: The Food and Drug Administration (FDA) warns of acrylamide levels in fried and baked foods, especially potato products like chips and fries.
Studies published in Cancer Science and American Journal of Clinical Nutrition found that high acrylamide intake is associated with an increased risk of cancer, particularly in the reproductive and digestive systems.
10. Canned Foods (BPA-Lined)
Many canned foods contain bisphenol A (BPA), a chemical used in the lining of cans. BPA is an endocrine disruptor that has been linked to an increased risk of breast, prostate, and other cancers. Dr. Fred vom Saal, a biologist at the University of Missouri, found that even low levels of BPA exposure can increase cancer risk.
Research: According to research published in Environmental Health Perspectives, BPA exposure is associated with an increased risk of hormone-related cancers.
The National Institute of Environmental Health Sciences (NIEHS) also highlights BPA as a potential cancer risk due to its effects on estrogen receptors.
Why These Foods Are Linked to Cancer
Each of the foods listed above contains specific compounds or undergoes processes that can increase cancer risk. Here’s a quick summary of the main cancer-causing factors:
- Nitrates/Nitrites: Used in processed meats, these preservatives can form nitrosamines, which are known carcinogens.
- HCAs and PAHs: Produced when meat is cooked at high temperatures, these compounds can damage DNA.
- Acrylamide: Forms when starchy foods are fried or baked at high temperatures and is linked to cancer.
- Sugars and Artificial Sweeteners: High intake of sugar and certain artificial sweeteners is linked to inflammation and obesity, which can promote cancer growth.
- BPA: A chemical found in canned foods and plastics, linked to endocrine disruption and cancer risk.
Tips for a Cancer-Preventive Diet
Here are a few practical tips to reduce cancer risk through dietary choices:
- Focus on Whole Foods: Emphasize fruits, vegetables, whole grains, and lean proteins over processed foods.
- Limit Red and Processed Meats: Opt for plant-based proteins or unprocessed meats in moderation.
- Choose Healthy Fats: Use oils like olive oil instead of highly processed or hydrogenated oils.
- Avoid Sugary and High-Calorie Snacks: Choose fresh fruit or homemade snacks to avoid added sugars and unhealthy fats.
- Stay Informed: Check food labels and choose products with minimal additives, preservatives, and artificial ingredients.
While occasional indulgence in these foods isn’t likely to harm you, regularly consuming items like processed meats, sugary drinks, and fried snacks could increase your risk of cancer.
By making informed food choices and focusing on a balanced, nutrient-rich diet, you can significantly reduce this risk and support overall health.
The next time you go grocery shopping, remember these foods to avoid or limit, and try to incorporate cancer-fighting alternatives into your meals.
Small changes can make a big difference in your health and longevity.