cancer is one of the leading causes of death worldwide
But studies suggest that simple lifestyle changes, such as following a healthy diet, could prevent 30–50% of all cancers Growing evidence points to certain dietary habits increasing or decreasing cancer risk. What’s more, nutrition is thought to play an important role in treating and coping with cancer. This article covers everything you need to know about the link between diet and cancer.
Eating Too Much of Certain Foods May Increase Cancer Risk
It’s difficult to prove that certain foods cause cancer.
However, observational studies have repeatedly indicated that high consumption of certain foods may increase the likelihood of developing cancer.
Sugar and Refined Carbs
Processed foods that are high in sugar and low in fiber and nutrients have been linked to a higher cancer risk
In particular, researchers have found that a diet that causes blood glucose levels to spike is associated with an increased risk of several cancers, including stomach, breast and colorectal cancers One study in over 47,000 adults found that those who consumed a diet high in refined carbs were almost twice as likely to die from colon cancer than those who ate a diet low in refined carbs It’s thought that higher levels of blood glucose and insulin are cancer risk factors. Insulin has been shown to stimulate cell division, supporting the growth and spread of cancer cells and making them more difficult to eliminate
In addition, higher levels of insulin and blood glucose can contribute to inflammation in your body. In the long term, this can lead to the growth of abnormal cells and possibly contribute to cancer
This may be why people with diabetes — a condition characterized by high blood glucose and insulin levels — have an increased risk of certain types of cancer.
For example, your risk of colorectal cancer is 22% higher if you have diabetes.
To protect against cancer, limit or avoid foods that boost insulin levels, such as foods high in sugar and refined carbs .
Processed Meat
The International Agency for Research on Cancer (IARC) deems processed meat a carcinogen — something that causes cancer
Processed meat refers to meat that has been treated to preserve flavor by undergoing salting, curing or smoking. It includes hot dogs, ham, bacon, chorizo, salami and some deli meats.
Observational studies have found an association between consuming processed meat and an increased cancer risk, particularly colorectal cancer
A large review of studies found that people who ate large amounts of processed meat had a 20–50% increased risk of colorectal cancer, compared to those who ate very little or none of this type of food
Another review of over 800 studies found that consuming just 50 grams of processed meat each day — around four slices of bacon or one hot dog — raised the risk of colorectal cancer by 18%
Some observational studies have also linked red meat consumption to an increased cancer risk
However, these studies often don’t distinguish between processed meat and unprocessed red meat, which skews results.
Several reviews that combined results from multiple studies found that the evidence linking unprocessed red meat to cancer is weak and inconsistent
Overcooked Food
Cooking certain foods at high temperatures, such as grilling, frying, sautéing, broiling and barbequing, can produce harmful compounds like heterocyclic amines (HA) and advanced glycation end-products (AGEs)
Excess buildup of these harmful compounds can contribute to inflammation and may play a role in the development of cancer and other diseases
Certain foods, such as animal foods high in fat and protein, as well as highly processed foods, are most likely to produce these harmful compounds when subjected to high temperatures.
These include meat — particularly red meat — certain cheeses, fried eggs, butter, margarine, cream cheese, mayonnaise, oils and nuts.
To minimize cancer risk, avoid burning food and choose gentler cooking methods, especially when cooking meat, such as steaming, stewing or boiling. Marinating food can also help.
Dairy
Several observational studies have indicated that high dairy consumption may increase the risk of prostate cancer.
One study followed almost 4,000 men with prostate cancer. Results showed that high intakes of whole milk increased the risk of disease progression and death.
More research is needed to determine possible cause and effect.
Theories suggest that these findings are due to an increased intake of calcium, insulin-like growth factor 1 (IGF-1) or estrogen hormones from pregnant cows — all of which have been weakly linked to prostate cancer
Other than smoking and infection, being obese is the single biggest risk factor for cancer worldwide
It increases your risk of 13 different types of cancer, including of the esophagus, colon, pancreas and kidney, as well as breast cancer after menopause
In the US, it’s estimated that weight problems account for 14% and 20% of all cancer deaths in men and women, respectively
Obesity can increase cancer risk in three key ways:
- Excess body fat can contribute to insulin resistance. As a result, your cells are unable to take up glucose properly, which encourages them to divide faster.
- Obese people tend to have higher levels of inflammatory cytokines in their blood, which causes chronic inflammation and encourages cells to divide .
- Fat cells contribute to increased estrogen levels, which increases the risk of breast and ovarian cancer in postmenopausal women .
The good news is that several studies have shown that weight loss among overweight and obese people is likely to reduce cancer risk.
There is no single superfood that can prevent cancer. Rather, a holistic dietary approach is likely to be most beneficial.
Scientists estimate that eating the optimal diet for cancer may reduce your risk by up to 70% and would likely help recovery from cancer as well
They believe that certain foods can fight cancer by blocking the blood vessels that feed cancer in a process called anti-angiogenesis
However, nutrition is complex, and how effective certain foods are at fighting cancer varies depending on how they’re cultivated, processed, stored and cooked.
Some of the key anti-cancer food groups include:
Vegetables
Observational studies have linked a higher consumption of vegetables with a lower risk of cancer Many vegetables contain cancer-fighting antioxidants and phytochemicals.
For example, cruciferous vegetables, including broccoli, cauliflower and cabbage, contain sulforaphane, a substance that has been shown to reduce tumor size in mice by more than 50%
Other vegetables, such as tomatoes and carrots, are linked to a decreased risk of prostate, stomach and lung cancer
Fruit
Similar to vegetables, fruits contain antioxidants and other phytochemicals, which may help prevent cancer.
One review found that at least three servings of citrus fruits per week reduced stomach cancer risk by 28%
Flaxseeds
Flaxseeds have been associated with protective effects against certain cancers and may even reduce the spread of cancer cells
For example, one study found that men with prostate cancer taking 30 grams — or about 4 1/4 tablespoons — of ground flaxseed daily experienced slower cancer growth and spread than the control group
Similar results were found in women with breast cancer
Spices
Some test-tube and animal studies have found that cinnamon may have anti-cancer properties and prevent cancer cells from spreading
Additionally, curcumin, which is present in turmeric, may help fight cancer. One 30-day study found that 4 grams of curcumin daily reduced potentially cancerous lesions in the colon by 40% in 44 people not receiving treatment
Beans and Legumes
Beans and legumes are high in fiber, and some studies suggest that higher intake of this nutrient may protect against colorectal cancer
One study in over 3,500 people found that those eating the most legumes had up to a 50% lower risk of certain types of cancers
Nuts
Regularly eating nuts may be linked to a lower risk of certain types of cancer
For example, one study in more than 19,000 people found that those who ate more nuts had a reduced risk of dying from cancer
Olive Oil
Many studies show a link between olive oil and reduced cancer risk
One large review of observational studies found that people who consumed the highest amount of olive oil had a 42% lower risk of cancer, compared to the control group .
Garlic
Garlic contains allicin, which has been shown to have cancer-fighting properties in test-tube studies
Other studies have found an association between garlic intake and a lower risk of specific types of cancer, including stomach and prostate cancer
Fish
There’s evidence that eating fresh fish can help protect against cancer, possibly due to healthy fats that can reduce inflammation.
A large review of 41 studies found that regularly eating fish reduced the risk of colorectal cancer by 12%
Dairy
The majority of evidence suggests that eating certain dairy products may reduce the risk of colorectal cancer
The type and amount of dairy consumed are important.
For example, moderate consumption of high-quality dairy products, such as raw milk, fermented milk products and milk from grass-fed cows, may have a protective effect.
This is likely due to higher levels of beneficial fatty acids, conjugated linoleic acid and fat-soluble vitamins
On the other hand, high consumption of mass-produced and processed dairy products are associated with an increased risk of certain diseases, including cancer
The reasons behind these results aren’t fully understood but may be due to hormones present in milk from pregnant cows or IGF-1.
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