by These nutrition experts have a T-bone to choose from with four types of food – and one type of drink – that they say can lead to cancer.
Studies have shown that a person’s diet can affect their chances of developing various types of cancer, and experts promote the consumption of whole grains, vegetables, fruits and beans to reduce the risk.
“People should aim to eat more nutrient-dense food by eating at least five portions of a variety of fruit and vegetables each day, choosing whole grain versions of food, [legumes] like beans and lentils, and unsalted nuts and seeds,” nutritionist Matthew Lambert, the health information and promotion manager at the World Cancer Research Fund (WCRF), told the Daily Mail this week.
“These types of food are higher in nutrients such as vitamins, minerals and fiber – which, among other things, are important for lowering the risk of bowel cancer,” Lambert added.
Lambert also shared her no-no list, which includes processed meats, alcohol, red meat and sugars and fried food.
Processed meat
In 2015, the World Health Organization’s International Agency for Research on Cancer (IARC) classified processed meat as “carcinogenic to humans,” noting that there is “sufficient evidence from epidemiological studies that eating processed meat increases colorectal cancer.”
Processed meat is salted, cured, fermented, smoked or prepared in a different way to improve flavor or improve preservation, according to the WHO, which reports that some of these cooking methods can release chemicals that may cause generate cancer.
Examples of processed meats include hot dogs, ham, sausage, corned beef and beef jerky.
“The increase in cancer risk with processed meat is very small,” Dr Duane Mellor, a spokesman for the British Dietetic Association (BDA), told the Daily Mail. “The risk was stated at 18% for every 50 [grams] An extra serving of bacon or sausage sounds like a lot, but per 1,000 people it could represent two extra cases of colon cancer in those who eat processed red meat.”
The American Heart Association recommends limiting processed meat to 100 grams per week, which is about two servings.
The American Institute for Cancer Research recommends swapping deli meats and cold cuts for fresh chicken or fish; bacon, chorizo or salami for a spicy vegetarian sausage; and sausages in chili and soups for kidney beans, chickpeas or lentils.
Alcohol
According to the Centers for Disease Control and Prevention, the risk of cancer in the mouth and throat, larynx, esophagus, colon and rectum, liver and breast is increased.
“When it comes to alcohol, there are no health benefits to drinking,” Lambert said. “Since small amounts of alcohol can increase the risk of cancer, we recommend not drinking alcohol. For some types of cancer, alcohol is very harmful if you also smoke.”
The National Center for Health Promotion and Disease Prevention advises women to limit alcohol to one drink per day, while men should drink no more than two per day. Adults over 65 should have no more than one drink a day.
Red meat
Also in 2015, the IARC declared that red meat – such as beef, veal, pork, lamb, mutton, horse and goat – is “probably carcinogenic to humans.”
“The strongest, but still limited, there is evidence of an association with eating red meat for colorectal cancer. There is also evidence of links with pancreatic cancer and prostate cancer,” the IARC researchers wrote of their finding at the time.
Lambert explained that meat contains heme iron, which can facilitate the production of potentially carcinogenic chemicals.
“Heme, which contains iron and gives red meat its color,” said Lambert, “can stimulate the formation of cancer-causing compounds that have been shown to damage the lining of bowel, which may increase the risk of bowel cancer.”
The WCRF recommends limiting red meat consumption to three portions a week, which equates to around 350 grams to 500 grams.
Sugar and fried food
Being overweight or obese is associated with a higher risk for 13 types of cancer, according to the CDC.
“We recommend that people eat less over-processed food, which is high in saturated fat, sugar and salt food. This includes food such as cakes, biscuits, pastries, [chips]sugar-sweetened drinks and fast food like pizza and burgers,” Lambert told the Daily Mail.
“While there is no evidence that confectionery can directly cause cancer, as small amounts can contain many calories and can be easily over-consumed, they can cause weight gain get over time,” he said.
