Dante Carrillo
Diet is a key factor in cancer development. Research has shown that a poor diet and lack of physical activity can increase a person's risk of developing cancer. Eating a healthy, balanced diet that includes whole foods, fruits, vegetables, whole grains, legumes, spices, healthy fats, and fresh fish may reduce cancer risk. Obesity is a cause of 13 different types of cancer, and a healthy diet can help maintain a healthy weight. Processed foods high in sugar and low in fibre and nutrients have been linked to a higher risk of cancer. Alcohol consumption and charred meat are also known causes of cancer. Antioxidant supplements have not been proven to reduce the risk of cancer in humans.
| Characteristics | Values |
|---|---|
| Overall diet vs individual foods | Overall diet has a bigger impact on cancer risk than individual foods or ingredients |
| Healthy diet | Can reduce the risk of cancer |
| Obesity | Obesity is a cause of 13 different types of cancer |
| High-fibre foods | Can reduce the risk of bowel cancer |
| Dairy | Moderate consumption of high-quality dairy products may have a protective effect |
| High consumption of mass-produced and processed dairy products is associated with an increased risk of cancer | |
| Plant-based foods | Higher intake is associated with a reduced risk of cancer |
| Processed foods | High consumption of processed foods that are high in sugar and low in fibre and nutrients has been linked to a higher cancer risk |
| Refined carbs | High consumption is associated with an increased risk of colon cancer |
| High blood sugar and elevated insulin levels | Are risk factors for cancer development |
| Ketogenic diet | Can reduce tumour growth |
| Charred meat | Contains chemicals called HCAs and PAHs, which are formed when meat is cooked at high temperatures and can cause cancer in animals; it is unclear if this causes cancer in humans |
| Cruciferous vegetables | Contain chemicals known as glucosinolates, which are being studied for possible anticancer effects |
| Artificial sweeteners | Most studies have shown no increase in cancer risk, although one large cohort study found a slight increase in cancer risk among users of several sweeteners |
| Alcohol | Heavy or regular alcohol consumption increases the risk of developing cancers of the oral cavity, pharynx, larynx, oesophagus, liver, breast, colon, and rectum |
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What You'll Learn
- High-fibre foods and dairy products may reduce the risk of bowel cancer
- Processed foods that are high in sugar and low in fibre and nutrients are linked to a higher cancer risk
- Alcohol is a known cause of several types of cancer
- Charred meat contains chemicals that cause cancer in animals, but it is unclear if it causes cancer in humans
- A ketogenic diet may reduce tumour growth and improve survival rates
High-fibre foods and dairy products may reduce the risk of bowel cancer
A healthy and balanced diet can reduce the risk of cancer. While there is no one diet that can guarantee protection against cancer, eating healthy foods can help maintain a healthy weight, which is vital to reducing cancer risk. Obesity is a cause of 13 different types of cancers.
It is important to note that the overall diet has a bigger impact on cancer risk than any individual food or ingredient. While a healthy diet can reduce the risk, other factors may also come into play. For example, studies have shown that alcohol is a known cause of cancer. Heavy or regular alcohol consumption increases the risk of developing cancers of the oral cavity, pharynx, larynx, oesophagus, liver, breast, colon, and rectum.
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Processed foods that are high in sugar and low in fibre and nutrients are linked to a higher cancer risk
Diet is a key modifiable risk factor for cancer. Eating a healthy, balanced diet can reduce the risk of cancer, while an unhealthy diet can increase the risk. Obesity is a cause of 13 different types of cancer, and a diet high in sugar and low in fibre and nutrients can contribute to obesity.
Ultra-processed foods (UPFs) are formulated from industrially-derived food substances and additives through multiple industrial processes. They are often high in salt, sugar, and saturated fats, and low in fibre and nutrients. UPFs include soft drinks, mass-produced industrial-processed breads, sweet or savoury packaged snacks, breakfast cereals, reconstituted meat products, and ready-to-eat/heat foods. These foods can be cheaper, last longer, and be easier to prepare than unprocessed or minimally processed foods. They are also often aggressively marketed, making them appealing and convenient options.
The high levels of sugar and saturated fats in UPFs can lead to weight gain and obesity, which is a risk factor for many cancers, including those of the digestive tract and some hormone-related cancers in women. A diet high in ultra-processed foods can also displace more nutrient-dense and fibre-rich foods like fruits, vegetables, and whole grains, which are important for a healthy body.
While there is no definitive evidence that any dietary component causes or protects against cancer, some studies have shown a small increased risk of cancer associated with a diet high in ultra-processed foods. However, the evidence is generally of low quality, and more research is needed to understand the specific negative effects of ultra-processing. In the meantime, it is recommended to reduce the consumption of ultra-processed foods, especially those high in salt, sugar, and saturated fats, and to focus on a nutritionally balanced diet with plenty of fruits and vegetables.
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Alcohol is a known cause of several types of cancer
Alcohol is also associated with an increased risk of tobacco-related cancers. When combined with tobacco use, alcohol increases the absorption of carcinogens, further raising the risk of developing mouth or throat cancer. Alcohol can also irritate mouth sores caused by cancer treatments and may increase the risk of harmful side effects when interacting with certain drugs used during treatment.
Additionally, alcohol consumption can contribute to weight gain, as it adds extra calories to the diet. Obesity is a known risk factor for various types of cancer. According to the National Institutes of Health, about 5.5% of all new cancer diagnoses and 5.8% of all cancer deaths are attributed to alcohol consumption. In the United States alone, alcohol-associated cancers accounted for more than 522,000 cases in 2021, with most of these cases being potentially preventable if individuals followed recommended limits on alcohol consumption.
The link between alcohol and cancer is well-established, and reducing alcohol intake is advised to lower the risk of cancer development. While drinking less can have a positive impact, abstaining from alcohol completely is the best way to minimise the cancer risk associated with alcohol consumption.
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Charred meat contains chemicals that cause cancer in animals, but it is unclear if it causes cancer in humans
Charred meat, or meat cooked using high-temperature methods, contains chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed when amino acids, sugars, and creatine or creatinine (substances found in muscle) react at high temperatures. PAHs are formed when fat and juices from meat grilled directly over a heated surface or open fire drip onto the surface or fire, causing flames and smoke. The smoke contains PAHs, which then adhere to the meat's surface.
Studies have shown that exposure to HCAs and PAHs can cause cancer in animal models. In experiments, rodents fed a diet supplemented with HCAs developed tumours of the breast, colon, liver, skin, lung, prostate, and other organs. Rodents fed PAHs also developed cancers, including leukaemia and tumours of the gastrointestinal tract and lungs. However, it is important to note that the doses of HCAs and PAHs used in these studies were very high, equivalent to thousands of times the amount a person would typically consume.
While HCAs and PAHs have been found to be mutagenic, causing changes in DNA that may increase the risk of cancer, population studies have not established a definitive link between exposure to these chemicals from cooked meats and cancer in humans. The difficulty in conducting such studies lies in determining the exact level of HCA and/or PAH exposure an individual receives from cooked meats. While dietary questionnaires can provide estimates, they may not capture all the necessary details about cooking techniques to establish definitive HCA and PAH exposure levels.
In 2015, the International Agency for Research on Cancer (IARC) convened an independent panel of experts who determined that red meat consumption is "probably carcinogenic to humans." This determination was based on data from epidemiologic studies and strong evidence from mechanistic studies. However, the IARC did not conclude that HCAs and PAHs were specifically associated with cancer incidence. Processed meat, on the other hand, has been classified as "carcinogenic to humans," with sufficient evidence from epidemiological studies linking it to colorectal cancer.
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A ketogenic diet may reduce tumour growth and improve survival rates
A healthy and balanced diet can reduce the risk of cancer. Obesity is a cause of 13 different types of cancer, and a healthy diet can help maintain a healthy weight. However, there is no one diet that can guarantee that you won't get cancer.
The ketogenic diet (KD) is a low-carbohydrate, high-fat, and moderate-protein diet that has been the subject of recent research for its potential to reduce tumour growth and improve survival rates. The diet induces a metabolic state of ketosis, creating an unfavourable environment for cancerous cells and potentially hindering their growth and proliferation. Research suggests that integrating the KD with standard treatment protocols may enhance the antitumor effects of chemotherapy and improve overall quality of life.
Pooled results from animal studies indicate that KD supplementation significantly prolonged survival time and reduced tumour weight and volume. The KD demonstrates a synergistic effect when combined with classical chemotherapy, and some studies have shown that it may increase the sensitivity of tumour cells to chemotherapy and radiotherapy. Furthermore, KD has been reported to enhance the efficacy of targeted therapy and reduce metastatic potential in several tumour models.
However, it is important to note that the ketogenic diet is not without its limitations. Some studies have found pro-tumour effects or severe side effects in certain cancer models. Additionally, the diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before making any significant dietary changes, especially for those undergoing cancer treatment.
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Frequently asked questions
Research has shown that poor diet and physical inactivity are key factors that can increase a person's risk of developing cancer. Eating a healthy, balanced diet, on the other hand, can reduce this risk. A healthy diet includes plenty of fruits and vegetables, whole grains, legumes, spices, healthy fats, and fresh fish and dairy.
Foods that are highly processed and high in sugar, such as fast food, are linked to a higher risk of cancer. Red meat, processed meats, and alcohol consumption are also associated with an increased risk of developing certain types of cancer.
Dairy products, such as raw milk, fermented milk, and milk from grass-fed cows, may have a protective effect due to their beneficial fatty acid and vitamin content. High-fibre foods, like whole grains, and certain vegetables, such as cruciferous vegetables, are also associated with a reduced risk of specific cancers.
Yes, a ketogenic diet, which lowers blood sugar and insulin levels, has been shown to reduce tumor growth and improve survival rates in animal and test-tube studies. Additionally, maintaining a healthy weight through diet and exercise can help reduce the risk of obesity-related cancers.
While certain foods have been linked to an increased risk of cancer, it is difficult to prove that any single food causes cancer. The overall diet and lifestyle factors are more important considerations when it comes to cancer risk.
