Cancer has always been one of the scariest diseases. If not careful, anyone can fall victim to this disease. So, when it comes to cancer risk, you can start with your dietary habits as there is a saying "You are what you eat". Some foods have additives and chemicals that have been associated with cancer. By making excellent dietary choices, you can lower the exposure to carcinogens. In this blog, we will discuss the top 10 carcinogenic foods to avoid. Also, we will learn about the types of cancer caused by carcinogenic foods. Read on!
But First, What Are Carcinogenic Foods?
In simple terms, carcinogenic foods are the source of a substance called a carcinogen. These carcinogens are cancer-causing substances that can be found in the form of tobacco or they could even be caused by exposure to UV radiation. This is how carcinogens work:
attacks the DNA, causing it to mutate.
this mutation can then lead to cancer.
Top 10 Carcinogenic Foods To Avoid
The following are the cancer-causing foods to stay away from:
1. Processed Meat
Processed food is always scrutinized for the conditions in which they are made.
The World Health Organization found out that processed meat contains chemicals and preservatives which can contribute to cancer.
According to a study, curing meat using nitrite can lead to the formation of N-nitroso compounds which are the groups of carcinogens.
So, avoid processed meats like hot dogs, salami, sausage, corned beef, and beef jerky.
2. Fried Foods
Cooking starchy foods like potato chips and french fries at high temperatures leads to the formation of a compound called acrylamide.
The International Agency for Research on Cancer (IARC) categorized “acrylamide” as “probably carcinogenic to humans.”
Fried foods raise the risk of obesity and type 2 diabetes which contributes to inflammation and oxidative stress, further increasing the risk of cancer.
3. Refined Sugar
Did you know that the extra teaspoon of sugar you add to your tea or coffee can cause cancer? Here's how.
Cancer cells need a lot of energy to grow since sugar can increase blood sugar levels which comprises glucose, it increases the risk of cancer cells growing.
Excessive sugar consumption can lead to type 2 diabetes which increases the chances of endometrial (uterine), breast, and ovarian cancer.
So, avoid sugar-sweetened beverages, baked goods, sugary cereals, white pasta, white bread, and white rice.
4. Alcohol
If you like to indulge in a few drinks frequently with your friends then you need to be cautious.
The Centers for Disease Control and Prevention (CDC) reports that alcohol raises the risk for many types of cancer such as breast, mouth, colon, liver, throat, and esophagus cancer.
Alcohol leads to the damage of tissues with time which causes changes in the DNA of the cells and increases cancer risk.
5. Canned Foods
It is not so much the food itself but the container in which the food is kept which raises a health concern.
Cans are designed using bisphenol-a (BPA), a type of chemical that has been associated with cancer and other severe health issues.
BPA even without any trace evidence of being a carcinogen, can still cause or at least increase the risk of cancer. Hence, avoid canned foods like canned tomatoes, canned beans, canned veggies, and canned fruits.
6. Grilled Foods
The sizzling noise and the smoky aroma from the freshly grilled batch of chicken or cottage cheese can bring water to most of our mouths but they may also lead to cancer risk.
HCA or heterocyclic aromatic amines are carcinogens of the 'group 2A' which are present in grilled foods.
The process of grilling your food, especially if it's chicken, can change the food's structure on a molecular level, turning your grilled foods into carcinogenic foods.
The safer option is to boil or bake your food or prefer slow cooking.
Related read: Grilled Food Really Cause Cancer?
7. Smoked Foods
Those smoked ribs might seem enticing, don't they? Unfortunately, they too made it to the list of carcinogenic foods to avoid.
Extensive research on the method of smoking food concluded that smoked foods can cause cancer.
This is because the process of smoking food is linked to the 'group 1 or 2 A and B' carcinogen called polycyclic aromatic hydrocarbons or PAH.
So, avoid smoked ribs, smoked chicken breast, smoked chicken wings, smoked salmon, smoked turkey breast, etc.
8. Pickled Foods
Picked foods have often come under the scrutiny of being cancerous.
Consumption of pickled foods is considered one of the causes of gastric cancer.
Pickled foods contain nitrate and nitrite which are the prime causes of stomach cancer.
So, pickled food should be avoided or taken in moderation.
9. Farm Fish
Fish is a good source of vitamin B12 and B6 and you may find many bodybuilders add fish to their diet to help in burning body fat. But here is how fish comes in the list of carcinogenic foods.
Fish that come from the fish farm are treated with antibiotics and pesticides.
Large amounts of such pesticides and antibiotics can build up a substance called PCB classified as a 'group 1' carcinogen.
If such fish is consumed in large amounts or regularly then it raises the risk of cancer.
10. Dairy Products
Some evidence found that dairy products may raise the risk of prostate cancer.
Consuming dairy products leads to increased insulin-like growth factor 1 (IGF-1) levels in the body and high IGF-1 levels are linked to prostate cancer risk.
IGF-1 may increase the production or multiplication of cancer cells in the prostate gland. However, the evidence is not conclusive.
So, avoid dairy foods such as milk and cheese in high amounts.
Foods That Lower Your Risk of Cancer
Adding cancer-fighting or cancer-prevention foods to your diet can reduce the risk of cancer by preventing inflammation and cell damage and boosting immunity:
Cruciferous Vegetables: Brussels sprouts, broccoli, cabbage, and cauliflower are rich in a compound called "sulforaphane" which helps destroy cancer cells.
Leafy Greens: Swiss chard, spinach, and kale are loaded with fiber and antioxidants, helping fight against several cancers by preventing DNA damage and oxidative stress.
Berries: Raspberries, strawberries, and blueberries are packed with vitamin C and anthocyanins that aid in preventing cell damage.
Tomatoes: Being highly rich in lycopene, tomatoes can lower the risk of prostate cancer.
Garlic and Onions: Allicin in onions and garlic has anti-cancer effects that help lower inflammation.
Turmeric: Curcumin in turmeric poses potent anti-inflammatory properties that help slow down cancerous cell growth.
Nuts & Seeds: Walnuts, flaxseeds, and almonds contain antioxidants and healthy fats that protect against certain types of cancer.
Legumes: Chickpeas, beans, and lentils are highly rich in fiber, which promotes gut health and reduces the risk of colorectal cancer.
How Does Your Diet Influence Cancer Risk?
This is how cancer risk and diet are correlated:
Sugar & Obesity Connection: High use of sugar causes obesity which is connected to an increased risk of cancer by leading to chronic inflammation, impacting hormone levels such as insulin and estrogen, and changing metabolism and cell growth.
Cooking Methods: Frying, grilling, and even charring foods at very high temperatures lead to the release of harmful compounds like Polycyclic aromatic hydrocarbons (PAHs) and Heterocyclic Amines (HCAs) that raise cancer risk.
Role of Gut Health: A fiber-rich diet can promote the growth of healthy gut bacteria, which helps reduce inflammation and the chances of colorectal cancer.
Alcohol and Cancer Connection: Excessive intake of alcohol leads to a high risk of breast, stomach, and liver cancers by causing DNA damage.
About Carcinogens Groups
Carcinogens are classified into certain groups depending on how much they can affect a human being, these groups are listed below.
Group 1 | Group 1 carcinogens are proven to cause cancer in humans which is why carcinogenic foods containing group 1 carcinogens should definitely be avoided. |
Group 2A | These carcinogens are highly likely to cause cancer in humans. |
Group 2B | Due to the lack of much evidence, these carcinogens have a relatively low risk of causing cancer in humans but it is still safer to avoid them. |
Group 3 | These carcinogens do not classify as cancer-causing sources in humans. |
Group 4 | The carcinogenic foods with group 4 carcinogens are much less likely to cause cancer. |
Types Of Cancer Caused By Carcinogenic Foods
This will be a list of types of cancer that carcinogenic foods can cause.
In Women
Breast Cancer: Carcinogenic foods like refined sugar and carbs can cause breast cancer in women.
Stomach Cancer: The use of high amounts of salt along with other carcinogenic foods is linked to a high risk of stomach cancer in women.
In Men
Liver Cancer: Carcinogenic foods like processed or red meats are reported as one of the sources of liver cancer in men.
Prostate Cancer: Prostate cancer is reportedly caused by a high amount of protein and saturated fat intake.
Common In Both Men And Women
Colorectal Cancer: Colorectal cancer impacts both men and women due to the consumption of carcinogenic foods like processed foods and fried foods.
Lung Cancer: The risk of lung cancer in both women and men can increase by consumption of certain types of foods such as those rich in saturated fat, or foods with refined carbohydrates, etc.
Also, read about: Foods That Lower Cholesterol.
Final Thoughts
Top carcinogenic foods to avoid include processed meats, canned foods, refined sugar, fried foods, grilled foods, smoked foods, alcohol, and pickled foods. These foods have been linked to cause breast cancer, colon cancer, liver cancer, prostate cancer, throat cancer, and stomach cancer. Instead, add cruciferous vegetables, green veggies, nuts, seeds, tomatoes, berries, turmeric, onions, and legumes to your diet as they lower the risk of cancer.
Cancer is a cause of great concern and you may never know how or when it can affect you. So, it is always better to stay alert and safe. If you see any signs of cancer such as unexplained weight loss, fatigue, fever or night sweats, persistent pain, indigestion, or nausea, then please visit the healthcare providers immediately.
Frequently Asked Questions
What is the number one cancer-causing food?
Processed meat such as hot dogs, sausage, salami, corned beef, and beef jerky are the number one cancer-causing foods that are categorized as Group 1 carcinogens.
What is the least carcinogenic food?
There are no "least carcinogenic" foods, but a diet containing vegetables, fruits, whole grains, nuts, and lean protein can significantly lower the risk of cancer.
Do eggs cause cancer?
No research supports whether eggs can lead to cancer.
Does soy cause cancer?
No scientific studies claim that soy causes cancer. In fact, soy is rich in isoflavones which have protective effects against breast cancer.
Does acidic food cause cancer?
Some individuals are concerned that acidic food causes cancer as cancerous cells grow in an acidic environment. However, no evidence suggests that these foods contribute to cancer.
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