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?
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,
1. 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 hot dogs, ham, sausages, corned beef, beef jerky and canned or lunch meat.
Alternatives: White fish, white meat such as chicken or turkey, or meat.
2. 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.
3. 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, esophagus, 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 sometimes 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.
4. 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.
5. 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.
6. 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.
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