10 Foods That Are Known Carcinogens & 10 That Prevent Cancer
Is Your Diet Keeping You Safe?
When it comes to cancer risk, what you put on your plate matters more than you might think. While no single food can guarantee you'll stay safe, research shows certain foods to be associated with a higher risk of developing cancer, while others can play a role in protecting you. Here are 10 risky foods and 10 nutrient-packed ones that have been shown to prevent cancer.
1. Processed Meat
Processed meats, like hot dogs, bologna, and bacon, are classified by the World Health Organization (WHO) as group 1 carcinogens because curing, smoking, and preserving them creates cancer-causing chemicals. The group 1 classification means there is sufficient evidence showing a link between exposure to the item and the development of cancer.
2. Alcohol
Alcohol is classified as a group 1 carcinogen by the WHO. When we metabolize it, it forms a toxic compound called acetaldehyde that damages DNA and increases our risk of several types of cancer.
3. Red Meat
Red meat, like beef, lamb, and pork, is classified by the WHO as a group 2A carcinogen, meaning it's considered a probable hazard for causing cancer, but there's limited evidence. Especially when it's cooked at high heat, carcinogenic chemicals like PAHs can form.
4. Sugar
Sugar isn't classified as a direct carcinogen, but it has been linked indirectly to cancer because diets high in sugar cause obesity. Excess body fat causes changes to hormones and is tied to at least 13 types of cancer.
5. Deep-Fried Foods
Deep-fried foods like donuts and fried chicken aren't classified as carcinogens, but the process of deep-frying does create harmful chemicals. When starchy foods are cooked at high heat, it creates acrylamide, a group 2A carcinogen, and when meats like chicken and fish are deep-fried, it creates PAHs and HCAs, both of which are carcinogens.
6. Pickled Foods
Pickled foods, especially Traditional Asian pickled vegetables, are classified as a group 2B carcinogen, which means they're possibly cancer-causing. This is because of the high sodium content and long pickling process which degrades nutrients and creates carcinogen byproducts.
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7. Microwave Popcorn
Microwave popcorn contains certain chemicals used in flavoring that have been linked to cancer. More significantly, however, are the PFAs and PFOAs (group 2A carcinogens) used in the packaging. These are considered "forever chemicals" because of their persistence in the environment and the human body.
8. Smoked Cheeses
While smoked cheeses aren't explicitly classified as carcinogenic, the smoking process can expose you to certain carcinogenic chemical compounds. Cheese is particularly susceptible because chemicals dissolve easily in fat.
9. Frozen Dinners
Many conventional frozen dinners are considered ultra-processed foods, which are linked to an increased risk of cancer. Many of them contain carcinogenic additives like preservatives and colorings like BHA and BHT, or processed meats, which are a group 1 carcinogen.
10. Diet Sodas
Just because "diet" is in the name doesn't mean they're healthy. Diet sodas contain artificial sweeteners like aspartame, which is classified as a group 2B carcinogen (possible hazard).
Now that we've talked about foods that have been linked to cancer, let's talk about those that have helped protect you.
1. Broccoli
Broccoli and other cruciferous vegetables (cauliflower, Brussels sprouts, romanesco) all have cancer-preventing properties. They contain detoxifying enzymes that neutralize harmful, fat-soluble carcinogens.
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2. Berries
Berries have a high concentration of antioxidants, which help fight off damaging free radicals. They also contain compounds that suppress tumor growth and force damaged or cancerous cells to self-destruct.
3. Tomatoes
Tomatoes contain an antioxidant called lycopene, which is specifically known for its cancer-fighting properties. When tomatoes are cooked, additional lycopene is released, so products like tomato paste, tomato sauce, and crushed tomatoes are even more potent sources.
4. Garlic
Garlic has long been celebrated for its immune-boosting qualities. Regular consumption has been linked to a reduced risk of cancer, particularly those of the gastrointestinal tract. Garlic compounds activate the body's detoxification enzymes, which can induce cancer cell death.
5. Turmeric
The compound found in turmeric that gives it its orange color also protects against cancer. It's a powerful anti-inflammatory that's been shown to induce apoptosis (cell death) in cancer cells and inhibit tumor growth.
6. Green Tea
Green tea is a cancer-fighting drink due to its high concentration of polyphenols. These are powerful antioxidants that can block carcinogens, inhibit cancer stem cells, and stop tumors from growing.
7. Leafy Greens
Leafy greens like spinach and collards fight cancer with their carotenoids, fat-soluble pigments that act as antioxidants. They also contain a lot of folate, which helps repair DNA.
8. Nuts
Nuts are excellent cancer-fighting snacks thanks to their antioxidant and anti-inflammatory properties. Walnuts are especially rich in omega-3 fatty acids, which may suppress pathways that promote cancer cell multiplication, and Brazil nuts are particularly high in selenium, which helps repair DNA.
9. Legumes
Legumes like beans, peas, and lentils are linked to a significant reduction in several cancers. They are exceptionally high in fiber, which helps kill cancer cells in the colon, and contain polyphenols that neutralize free radicals.
10. Whole Grains
Whole grains like brown rice and barley help prevent cancer with their high fiber, magnesium, and B vitamin content. They also contain special polyphenols that regulate hormone activity, reducing the risk of hormone-sensitive cancers.
