Cancer is one of the leading causes of death worldwide. But did you know that simple lifestyle changes, such as following a healthy and nutritionally balanced diet, can prevent 30-50% of all types of cancer? (Vineis & Wild, 2014). Growing research shows that certain dietary habits increase or decrease cancer risk. While it's hard to prove that certain foods cause cancer, studies have repeatedly shown that consuming these foods can increase your chances of developing cancer.
1. Sugars and Refined Carbohydrates
Processed foods that are high in sugar and low in fiber are associated with a higher risk of cancer. A diet high in sugar and refined carbohydrates, which can cause spikes in blood glucose levels, is associated with an increased risk of several types of cancer, including stomach, breast, and colorectal cancer.
Higher blood glucose and insulin levels are risk factors for cancer. Insulin has been shown to stimulate cell division, support the growth and spread of cancer cells and make them more difficult to remove. In addition, high insulin and blood glucose levels can cause inflammation in the body, which in the long term can lead to abnormal cell growth and possibly contribute to cancer.
2. Processed Meat
The International Agency for Research on Cancer considers processed meat a carcinogen or substance that can cause cancer. Processed meat itself refers to meat that has been processed, such as experiencing salting, pickling, or smoking. Processed meat consumption is associated with an increased risk of cancer, especially colorectal cancer.
Several studies have also linked the consumption of unprocessed red meat to an increased risk of cancer. Still, the evidence linking unprocessed red meat to cancer risk is considered weak and inconsistent.
3. Overcooked Food
Cooking certain foods at high temperatures, such as grilling, frying, sautéing, roasting, and roasting can produce harmful compounds that can cause inflammation and are thought to play a role in the development of cancer and other diseases.
Animal foods high in fat and protein and processed foods are more likely to produce these harmful compounds when processed at high temperatures. Some examples include processed meats, certain types of cheese, fried eggs, butter, margarine, cream cheese, mayonnaise, oils, and nuts.
Therefore, to protect yourself from cancer risk, limit or avoid foods that increase insulin levels, such as foods high in sugar and refined carbohydrates, avoid consuming processed meats, avoid burning food and choose cooking methods such as steaming or boiling. Consuming too many foods rich in sugar and refined carbohydrates, as well as meat that is processed and cooked too long, can increase the risk of cancer.
The question is, what should we consume to avoid cancer risk? Well, we'll discuss it in the following article, ladies! Keep reading Fitie's selected articles to get the latest information every day!
Source:
Vineis, P., & Wild, C. P. (2014). Global cancer patterns: causes and prevention. Lancet (London, England), 383(9916), 549–557. https://doi.org/10.1016/S0140-6736(13)62224-2