On your mission to better health, you may have come across
articles about ‘cancer-fighting superfoods’ and ‘cancer-causing foods’.
Unfortunately, these are often unsubstantiated or poorly researched so there is
a lot of unreliable information online. So, how can people find reliable
information on cancer-related nutrition?
We’re committed to providing you with reliable, substantiated
facts so you can make the necessary changes to your lifestyle, from maintaining
a healthy diet to kicking unhealthy habits. This article provides information
on cancer-causing and cancer-fighting foods that are backed up by research from
authoritative sources — such as the World Health Organization and Cancer Research UK — so that you can
eat mindfully, understanding the carcinogenic or anti-carcinogenic properties
of various foods.
Eating the right foods and filling your body with the minerals
and nutrients it needs to thrive is not only beneficial for your dental and gut
health, but it can also help reduce your chances of developing specific types
of cancer.
Cancer causing foods
Processed meat
According to the World Health Organization (WHO), there is “convincing evidence” that processed
meat causes cancer. Classified as a Group 1 carcinogen, it is connected
specifically to colorectal and stomach cancer.
Examples of processed meats that have carcinogenic properties
include: Frankfurter hotdogs, ham, sausages, corned beef, beef jerky and canned
or lunch meat.
·
Alternatives: White fish, white
meat such as chicken or turkey, or meat-substitutes such as Quorn, Tofu or
Seitan.
Red meat
Only marginally better for us than processed meat, red meat is
classified as Group 2A, "probably carcinogenic to humans”.
The strongest link between eating red meat and cancer is colorectal cancer,
however, there is also evidence of links to both pancreatic and prostate
cancer.
Cancer Council recommend
that, to reduce your risk of cancer, you should eat no more than 65-100g of
cooked red meat per week.
·
Alternatives: Swap red meat for
beans, pulses, white meat or fish.
Barbecues and charred meat
“Some research suggests that burnt or charred meat may increase
the risk of cancer. Substances called heterocyclic amines are formed in foods
that are cooked at high temperatures and blackened or charred. In animal
studies, heterocyclic amines are proven to cause cancer However, the evidence
in human studies is not clear.”
Alcohol
Many of us enjoy the occasional drink, some of us more than
others. However, the medical advice is to reduce your alcohol intake to as
little as possible. Alcohol is classified as a Group 1 carcinogen, which means there
is sufficient evidence of
carcinogenicity in humans.
The forms of cancer that are particularly linked to alcohol
consumption are cancer of the mouth, throat, oesophagus,
breast, liver, stomach and bowel.
The cancer risk associated with alcohol is thought to be dose dependent in some forms of
cancer. That is, consuming one glass of wine with dinner every now and then
does not have as much of a negative effect as binge-consuming several units of
alcohol in one sitting. In fact, one study suggests that moderate
consumption of red wine can be linked to a lower overall mortality and reduced
risk of coronary heart disease and stroke.
Salted fish (Chinese style)
Salting is a traditional method of preserving food — especially
fish — frequently used in South-East Asia and China. This method of preserving
unfortunately results in the production of carcinogenic by-products, meaning
it can cause cancer in humans. Chinese-style salted fish is a Group
1 carcinogen, like processed meat.
·
Alternatives: Fresh fish or
seafood such as prawns, mussels or squid.
Sugary drinks or non-diet soda
Obesity is a major risk factor for several cancers,
and as such it is important to maintain a healthy weight. This can be achieved
through a balanced diet that incorporates all food groups. If consumed
regularly, sugary drinks can lead to weight gain, and in excessive amounts,
obesity.
Fast food or processed foods
Greater body fatness is a cause of many cancers.
The World Cancer Research Fund recommends
limiting ‘fast foods’ and other processed foods high in fat, starches or
sugars, as this helps control calorie intake and maintain a healthy weight.
·
Alternatives: Homemade
sandwiches on wholegrain bread, sushi or salads.
Not only can removing or reducing carcinogenic foods in your
diet help reduce the risk of cancer, it can help you maintain a healthy weight,
improve your focus and general well-being. For ideas on how to maintain a
healthy diet while you’re at work, read 7 healthy eating tips for the
office.
Cancer-fighting foods
Fruit and vegetables
Cancer Council tell
us that fibre-rich diets, that are achieved by eating adequate servings of
fruit and vegetables every day can help prevent one in six bowel cancer cases.
Eating the recommended five servings of fruit and veg a day can help to reduce
your risk of oesophageal, lung and some forms of mouth and throat cancer.
Tomatoes
Tomatoes contain high amounts of lycopene — a chemical which
offers “moderate protection” against
prostate cancer for those who consume large amounts of raw tomato. If you can
introduce more tomato into your diet, be it raw, tinned or cooked, it decreases
your chances of getting prostate cancer. This is particularly relevant to men
over 50, as this is the age at which the risk of prostate cancer
increases.
Garlic
Not only does garlic add flavour to many meals, it is also
anti-carcinogenic. According to research by Cancer Council
Australia, high levels of allium vegetables (such as onions,
garlic and shallots) reduce the risk of stomach cancer. They state that garlic
“probably” protect against bowel cancer.
Add more garlic into your diet, by making fresh, homemade dishes
for lunches and dinners rather than shop-bought ready meals. Meals like
stir-fries, chicken hot pots (a warm broth with chicken, vegetables and noodles
or potatoes cooked in a single pot), and oven-baked fish dishes can all be made
using plenty of garlic.
Citrus fruits
Research suggests that
citrus intake may significantly reduce risk of
esophageal cancer. A review looking at nine studies also
found that a greater intake of citrus fruits was linked to a reduced risk of
pancreatic cancer. Another review showed
that a high intake of citrus fruit (at least three servings per week), reduced
the risk of stomach cancer by 28%. To make sure you’re eating enough citrus
fruits, try putting lemon slices in your tea, dressing a salad with lime and
eat grapefruits for breakfast.
Carrots
They may not help you see in the dark, but there is “suggestive evidence” that
carrots can in fact, lower the risk of cervical cancer. High in vitamin A and
antioxidants, carrots are also high in fibre, which can help keep you regular
and minimise the risk of bowel cancer. To make sure you’re eating enough
carrots, try eating snacks such as carrot sticks and hummus. A quick and tasty
snack, they’re also easy to eat at your desk or on-the-go.
Wholegrains
There is strong evidence that
eating wholegrains helps to protect against colorectal cancer. Wholegrains contain
dietary fibre and include brown rice, wholegrain bread, quinoa, spelt, rye and
oats. As well as protecting against some types of cancer, they are also known
to improve digestion and reduce cholesterol levels.
For more information on eating to reduce cancer risk, breast cancer prevention, or how
to support a loved one with cancer,
please read our helpful resources.
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