Nutrition specialists emphasize the significant impact of dietary choices on cancer risk, advocating for increased consumption of nutrient-rich foods like whole grains, vegetables, and fruits. According to Matthew Lambert, a health information and promotion manager at the World Cancer Research Fund (WCRF), a balanced diet is crucial for reducing the likelihood of developing various types of cancer.
In a recent interview with the Daily Mail, Lambert advised that “people should aim to eat more nutrient-rich food by eating at least five portions of different fruit and vegetables each day, choosing whole-grain versions of food, [legumes] like beans and lentils, and unsalted nuts and seeds.” He emphasized that such foods are not only rich in essential vitamins and minerals but also high in fiber, which plays a pivotal role in reducing bowel cancer risk.
High-Risk Foods to Avoid
Lambert also outlined specific foods and beverages linked to increased cancer risk, including processed meats, alcohol, red meat, and high-sugar or fried foods. The World Health Organization’s International Agency for Research on Cancer (IARC) classifies processed meats as carcinogenic, noting their connection to colorectal cancer. Common examples include hot dogs, sausages, ham, and beef jerky.
“The increase in risk of cancer with processed meat is quite modest,” stated Dr. Duane Mellor, a British Dietetic Association spokesperson. He noted that the associated risk might translate to an additional two cases of colon cancer per 1,000 people consuming extra processed meat regularly. The American Heart Association recommends limiting processed meat intake to about 100 grams per week.
Regarding alcohol, Lambert highlighted its contribution to various cancers, including those affecting the mouth, throat, esophagus, colon, rectum, liver, and breast. “When it comes to alcohol, there are no health benefits to drinking,” he said. The Centers for Disease Control and Prevention (CDC) supports this stance, advising moderate alcohol consumption due to its potential to increase cancer risk.
The Risks Associated with Red Meat and Unhealthy Food Choices
In 2015, the IARC also labeled red meat as “probably carcinogenic,” with the strongest evidence linking it to colorectal cancer, along with possible associations with pancreatic and prostate cancer. Lambert explained that red meat contains heme iron, which may facilitate the production of carcinogenic compounds harmful to the bowel’s lining.
The WCRF recommends limiting red meat consumption to no more than three portions per week, roughly 350 to 500 grams. Additionally, Lambert warned against the dangers of sugary and fried foods, which contribute to obesity—a known risk factor for 13 types of cancer. Instead, he suggests opting for healthier alternatives such as fresh chicken or fish, spicy vegetarian sausages, and legumes like kidney beans or chickpeas.
Conclusions and Recommendations
Overall, nutrition experts advocate for a diet rich in fruits, vegetables, whole grains, and legumes while advising caution with alcohol, processed meats, red meats, and foods high in sugar and fat. These dietary adjustments not only help in cancer prevention but also support overall health and well-being.