SadaNews – Research shows that dietary choices play a significant, albeit sometimes subtle, role in shaping long-term health. The common Western diet – rich in processed foods, red meats, refined grains, and sugary beverages – is associated with an increased risk of certain types of cancer, while the risk is often lower with a diet based on fruits, vegetables, and whole grains, which are high in fiber and nutrients linked to a reduced risk of cancer.

According to a report on Eating Well, Dr. Carrie Hamrick, a nutritionist, states that “the Western diet increases the risk of cancer by 10% to 30%, particularly for colorectal, breast, prostate, and pancreatic cancers.”

While the risk of cancer depends on multiple factors beyond just food quality, making simple dietary changes might help enjoy favorite meals without increasing that risk. These changes include:

1. Processed Meats

The International Agency for Research on Cancer classifies processed meats, such as sausages and hot dogs, in the first group of carcinogenic substances. Crystal Zuniga, who holds a Ph.D. in nutrition and is an oncology dietitian, explains that “nitrates – whether synthetic or naturally occurring, such as celery powder – added to preserve the meats can form compounds in the intestines that harm cells, especially in the colon.”

Hamrick adds that “eating just two slices of bacon or one hot dog daily may raise the risk of colorectal cancer by about 20%, which is a concerning rate.”

Health risks can be reduced by substituting processed meats with less hazardous protein sources, such as turkey or chicken breast, wild salmon, sustainably caught canned tuna, or even chickpeas in sandwiches and wraps.

2. Sugary Drinks

Occasionally consuming sodas may be acceptable as part of a balanced diet; however, regular consumption of sugary beverages can gradually accumulate risk factors without notice. While they are not carcinogenic by themselves, excessive intake can lead to weight gain, a factor associated with an increased risk of certain types of cancer.

Hamrick clarifies that “sugar-rich drinks, like sodas, energy and sports drinks, and even some sweetened coffee beverages with milk, can lead to elevated insulin levels and insulin-like growth factor (IGF-1), which stimulates cells to grow and divide more rapidly and contributes to inflammation and fat accumulation around the organs.” She recommends replacing these beverages with sparkling water flavored with slices of citrus or a small amount of 100% natural fruit juice.

Zuniga, for her part, clarifies that “sugar does not directly cause cancer and does not specifically feed cancer cells.” Recent research, including a scientific review conducted in 2023, indicates that there is no evidence that common artificial sweeteners increase cancer risk. The U.S. Food and Drug Administration (FDA) has confirmed that aspartame is safe within approved limits, with a wide margin of safety.

3. Red Meats

Red meats, such as beef and lamb – whether organic or grass-fed – are associated with an increased risk of colorectal cancer. The International Agency for Research on Cancer has classified these meats in the second group of “possibly carcinogenic to humans.”

Zuniga notes that “cooking meats at high temperatures can lead to the formation of carcinogenic compounds such as heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs), which may bind to DNA and cause cellular mutations over time.”

In this context, Hamrick advises that red meat consumption should not exceed two to three times a week and that protein sources should be diversified as much as possible.