Diet and lifestyle choices can play a role in increasing the risk of cancer, although no single food alone causes the disease
Cancer risk is influenced by a range of factors, including diet and lifestyle. However, eating a particular food does not necessarily mean a person will develop cancer. Tobacco use, alcohol consumption, excess body weight, physical inactivity, and air pollution are among the factors that can increase the risk.
According to analyses by the World Health Organization (WHO) and the International Agency for Research on Cancer (IARC), around 40% of new cancer cases worldwide are linked to preventable causes.
Research has also identified certain foods and substances that may contribute to cancer risk. Some contain or can produce carcinogenic compounds — substances capable of causing changes in cells that may lead to cancer.
Here are some foods and substances associated with increased cancer risk:
Processed meat and high-temperature cooking
Processed meat and meat cooked at very high temperatures can produce potentially carcinogenic compounds.
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemical compounds that can form when meat or fish is exposed to high temperatures. These compounds are produced in greater amounts when meat is grilled, barbecued, charred, or fried.
Both HCAs and PAHs are considered carcinogenic, and exposure to them has been associated with an increased risk of colorectal cancer.
Deep-fried and high-temperature foods
Acrylamide can form when certain potato- and grain-based foods are fried, baked, or roasted at high temperatures. It can be found in foods such as French fries, potato chips, and some grain-based products.
The US Food and Drug Administration (FDA) has reported that high levels of acrylamide caused cancer in laboratory animals. However, it remains unclear to what extent the levels of acrylamide people consume through food increase cancer risk in humans.
Foods high in trans fats
Foods containing high levels of trans fats may also contribute to cancer risk. Fast foods such as chips, chanachur, shingara, piyaju, pizza, and burgers can contain significant amounts of unhealthy fats, depending on how they are prepared.
Trans fats can contribute to chronic inflammation and cellular damage. Some studies have also linked high trans fat intake with increased risks of colorectal, ovarian, and prostate cancers.
Tobacco and tobacco products
Tobacco remains one of the leading causes of cancer. Cigarettes, bidis, chewing tobacco, zarda, and gul contain numerous cancer-causing chemicals.
According to the WHO, tobacco can damage almost every organ in the body and increases the risk of cancer as well as several other serious diseases.
Alcohol
Alcohol consumption is also associated with an increased risk of several types of cancer.
Drinking alcohol has been linked to cancers of the oral cavity, pharynx, larynx, esophagus, liver, colon, and rectum, as well as breast cancer.
When the body breaks down alcohol, it produces acetaldehyde, a chemical that can damage DNA and contribute to the development of cancer.
Pesticide residues on fruits and vegetables
The use of pesticides in agriculture has raised concerns about exposure to certain chemicals. Some pesticides may contain heavy metals, organophosphates, and other compounds, and residues can remain on fruits and vegetables after treatment.
Long-term exposure to certain pesticides has been associated with health risks, although the relationship between pesticide residues in food and specific cancers can vary depending on the chemical and level of exposure.
How to reduce cancer risk
Reducing cancer risk involves looking at overall lifestyle and dietary habits rather than focusing on eliminating a single food.
Avoiding tobacco and tobacco products, avoiding or limiting alcohol, maintaining a healthy weight, and engaging in regular physical activity can all help reduce risk.
A diet rich in fruits, vegetables, legumes, whole grains, and other minimally processed foods is also recommended.
It is particularly useful to limit processed meat and avoid cooking meat for excessively long periods or allowing it to become heavily charred at very high temperatures.
Ultimately, reducing cancer risk is less about avoiding one particular food and more about maintaining a balanced diet, healthy weight, and active lifestyle over the long term.