The American Institute for Cancer emphasizes on its website: “Research has shown that most cancers can be prevented. Scientists now estimate that 60 percent to 70 percent of cancers are all preventable through currently available information and simple changes in diet and lifestyle.”
With that in mind, making smart choices about what you eat can play a big role in reducing cancer risks. This article highlights everyday dietary adjustments that can enhance your well-being and help you steer clear of potentially carcinogenic foods.
1. Canned Foods with BPA Linings
Bisphenol-A (BPA) is a chemical commonly used in the lining of metal cans and certain plastic products. Research on animals and cells has linked BPA to various health concerns, including cancer, infertility, obesity, and diabetes. Unless explicitly labeled as **BPA-free**, most canned goods likely contain this compound. BPA is also found in some plastic packaging and dental sealants.
2. Processed & Smoked Meats
To preserve meats and maintain their color, food manufacturers use nitrates and nitrites. However, when these compounds are exposed to high heat, they can transform into **N-nitroso compounds**, which have been associated with an increased risk of cancer. Common examples of processed meats to limit or avoid include bacon, hot dogs, pepperoni, sausages, beef jerky, prosciutto, and salami.
3. Farm-Raised Fish
Farmed fish are often exposed to higher levels of pollutants, including **PCBs (polychlorinated biphenyls)**—a chemical linked to cancer. Because fish raised in farms are kept in crowded conditions, they are more prone to diseases, leading to increased antibiotic usage. Additionally, these fish are frequently treated with pesticides to manage parasites like sea lice.
4. Grilled Meats
When meat is cooked over an open flame, particularly on a grill, **polycyclic aromatic hydrocarbons (PAHs)** are formed. PAHs develop when fat drips onto the heat source, causing smoke that carries these harmful compounds onto the food. Over time, exposure to PAHs has been linked to an increased risk of cancer.
5. Hydrogenated Oils (Trans Fats)
Trans fats, found in hydrogenated oils, are artificially modified fats created to prolong shelf life and prevent spoilage. According to **the Harvard School of Public Health**, trans fats contribute to inflammation and immune system overactivity, raising the risk of heart disease, stroke, and diabetes. Moreover, these oils are processed with chemicals to alter their taste and eliminate unwanted odors.
6. Microwave Popcorn
The inner lining of microwave popcorn bags contains chemicals like **perfluoroalkyls, PFOA (perfluorooctanoic acid), and PFOS (perfluorooctane sulfonate)** to prevent oil from seeping through. However, when heated, these substances leach into the popcorn and enter the bloodstream. Studies have linked PFOA exposure to tumor formation in various organs in animals, as well as an increased risk of prostate cancer in factory workers handling this compound.
7. Non-Organic Fruits & Vegetables
Many non-organic fruits and vegetables are cultivated with synthetic pesticides, herbicides, and genetically modified seeds. Some pesticides have been associated with higher cancer risks. To learn more about the potential dangers of conventionally grown produce, check out the **EWG’s 2015 “Shopper’s Guide to Pesticides in Produce.”**
8. Highly Processed Foods
Packaged and processed foods often contain a variety of unhealthy additives, such as **preservatives, refined sugars, artificial colorings, flavor enhancers, and unhealthy oils.** Many processed meats, in particular, are loaded with nitrates and nitrites, which have been linked to a higher likelihood of stomach and other cancers.
9. Refined Sugars
Studies have found strong connections between excessive sugar consumption and numerous health problems, including obesity, inflammation, immune suppression, and metabolic disorders. **Cancer cells, in particular, thrive on sugar**, making it crucial to limit your intake of refined sugars.
10. Soft Drinks & Sports Beverages
Sodas and sports drinks provide little to no nutritional benefits, but they often contain **high fructose corn syrup, artificial dyes, aspartame, and brominated vegetable oil (BVO)**—a chemical also used as a flame retardant. Research suggests that consuming these ingredients regularly may contribute to a heightened risk of developing cancer.
Final Thoughts
While no single food directly causes cancer, reducing your intake of these potentially harmful items can help lower your overall risk. Making informed choices about what you eat is a powerful step toward long-term health and disease prevention.