Introduction
When it comes to cancer prevention, diet plays a significant role. There are many myths and misconceptions about certain foods, with many people believing that specific items on their plate can increase cancer risk. This can lead to feelings like you can’t do anything right and drastically limit your food options out of fear. However, there are actually very few foods that you need to be concerned about, AND there are also foods that have been proven to reduce cancer risk and improve overall health. Let’s dive into the 10 foods that people often think contribute to cancer risk, but actually don’t—and 10 foods that can lower cancer risk and support a healthier lifestyle.
10 Foods that Don’t Increase Cancer Risk
1. Microwave Popcorn
Many people avoid microwave popcorn due to fears about chemicals like perfluorooctanoic acid (PFOA) in the bags. However, there’s no conclusive evidence that microwave popcorn contributes to cancer risk. Opt for organic or air-popped varieties if that is your preference, but don’t stress about the occasional microwave snack.
2. Potatoes
People often worry about acrylamide, a potential carcinogen formed when potatoes are fried or baked at high temperatures. However, studies suggest that the levels of acrylamide in potatoes are too low to pose significant cancer risk, as long as they’re cooked properly and not burnt.
3. Canned Tomatoes
Some individuals avoid canned tomatoes due to concerns over BPA in the can lining. While it’s always good to look for BPA-free options, research shows that occasional consumption of canned tomatoes doesn’t pose a cancer risk.
4. Artificial Sweeteners
The debate over artificial sweeteners like aspartame has been ongoing, but multiple studies, including those by the FDA and WHO, have concluded that these sweeteners are safe for consumption and don’t contribute to cancer risk when used within recommended limits.
5. Red Meat
Red meat has been linked to an increased risk of cancer when consumed in large quantities, particularly colorectal cancer. However, consuming up to 18 oz of red meat per week (like lean cuts of beef, lamb, or pork) is considered acceptable by health organizations. Red meat is also full of nutrients like B-vitamins, iron, zinc, and protein. Opt for a range of protein sources at meal times and remember that moderation is key.
6. Soy Products
There’s a misconception that soy products increase cancer risk due to their phytoestrogens. However, phytoestrogens do not act the same way in the body as human estrogen. Moderate soy consumption has even been shown to lower the risk of certain cancers, like breast cancer, and can be a healthy addition to your diet.
7. Coffee
Coffee has long been scrutinized, but recent studies show that coffee in moderation is not only safe but may even reduce the risk of certain cancers, such as liver and colorectal cancers. It’s the perfect pick-me-up with potential protective benefits!
8. Peanut Butter
Fears about aflatoxins (molds) in peanuts have kept some people from enjoying peanut butter. However, the levels of aflatoxins in commercially processed peanut butter are minimal and not a concern in terms of cancer risk.
9. Rotisserie Chicken
Rotisserie chicken, cooked fresh and not processed, can be a healthy option and is not linked to cancer risk. It’s a great source of lean protein that can be enjoyed as part of a balanced diet.
10. Diet Sodas
Some people worry about the artificial sweeteners and additives in diet sodas, believing they can increase cancer risk. However, studies have shown that moderate consumption of diet sodas doesn’t increase cancer risk.
10 Foods That Lower Cancer Risk
1. Cruciferous Vegetables (Broccoli, Kale, Cauliflower)
These veggies are packed with antioxidants and compounds like sulforaphane, which help to detoxify the body, protect cells from damage, and reduce inflammation, making them excellent for cancer prevention.
2. Berries
Blueberries, raspberries, and strawberries are rich in antioxidants like vitamin C and anthocyanins, which have been shown to protect against oxidative stress and reduce the risk of cancer development.
3. Garlic
Garlic contains sulfur compounds that may help prevent the growth of cancer cells and strengthen your immune system. Studies suggest it can lower the risk of cancers like stomach, prostate, and colorectal.
4. Tomatoes
Rich in lycopene, tomatoes are particularly beneficial for reducing the risk of prostate cancer. Lycopene’s antioxidant properties help protect cells from damage, reducing cancer cell growth.
5. Green Tea
Packed with catechins, green tea is linked to cancer prevention due to its antioxidant properties. It may help protect against several types of cancer, including breast, prostate, and colorectal cancer.
6. Turmeric
The active compound curcumin in turmeric has powerful anti-inflammatory and antioxidant effects. Studies suggest curcumin may help prevent the spread of cancer cells and reduce inflammation, lowering overall cancer risk.
7. Leafy Greens (Spinach, Swiss Chard, Arugula)
These vegetables are high in folate and essential nutrients that promote digestive health and lower the risk of colorectal cancer. They’re also loaded with antioxidants that protect cells from damage.
8. Nuts (Almonds, Walnuts)
Nuts are rich in healthy fats, antioxidants, and minerals that have been shown to reduce cancer risk. Walnuts, in particular, have compounds that may help prevent breast cancer.
9. Carrots
High in beta-carotene, carrots can help lower the risk of lung and prostate cancer. Their antioxidant properties also contribute to healthy immune function, protecting the body from cancer-causing oxidative stress.
10. Legumes (Beans, Lentils)
Full of fiber, protein, and antioxidants, legumes have been shown to reduce the risk of colorectal cancer. They help improve digestion and overall gut health, reducing the risk of many cancers.
5 Recipes Packed with Cancer Preventive Ingredients
1. Cruciferous Veggie Stir-Fry with Garlic and Soy
Ingredients:
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1/2 cup kale, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 1 tsp freshly grated ginger
- 1 tbsp sesame seeds
- 1/2 cup cooked quinoa (optional for extra protein)
Instructions:
- Heat the olive oil in a large pan over medium heat. Add the garlic and ginger, sautéing for 1-2 minutes until fragrant.
- Add the broccoli, cauliflower, and kale to the pan. Stir-fry for about 5-7 minutes until the vegetables are tender but still vibrant.
- Pour in the soy sauce and sesame oil, and continue to stir for another 2-3 minutes.
- Garnish with sesame seeds and serve hot, either as a side dish or over quinoa for a more filling meal.
2. Berry and Almond Smoothie
Ingredients:
- 1/2 cup blueberries (fresh or frozen)
- 1/2 cup strawberries (fresh or frozen)
- 1/4 cup almonds (or almond butter)
- 1 cup unsweetened almond milk (or any milk of choice)
- 1 tbsp chia seeds
- 1/2 tsp cinnamon (optional)
- 1-2 tsp honey (optional)
Instructions:
- In a blender, combine the berries, almonds, almond milk, chia seeds, cinnamon, and honey.
- Blend until smooth and creamy. If the smoothie is too thick, add a bit more almond milk to reach your desired consistency.
- Pour into a glass and enjoy a refreshing, antioxidant-packed breakfast or snack!
3. Roasted Carrot and Garlic Soup
Ingredients:
- 4 large carrots, peeled and chopped
- 4 cloves garlic, peeled
- 1 tbsp olive oil
- 1 onion, chopped
- 4 cups vegetable broth
- 1 tsp ground turmeric
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat the oven to 400°F (200°C). Place the carrots and garlic on a baking sheet, drizzle with olive oil, and roast for 25-30 minutes, or until tender and slightly caramelized.
- In a large pot, sauté the chopped onion over medium heat for about 5 minutes until softened.
- Add the roasted carrots and garlic to the pot, followed by vegetable broth and turmeric. Bring to a boil, then reduce to a simmer for 10 minutes.
- Use an immersion blender or regular blender to puree the soup until smooth.
- Season with salt and pepper, garnish with fresh parsley, and serve hot for a nourishing, cancer-fighting meal.
4. Green Tea Infused Quinoa Salad with Berries and Nuts
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 green tea bag
- 1/2 cup strawberries, sliced
- 1/2 cup blueberries
- 1/4 cup walnuts, chopped
- 1/4 cup almonds, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- In a small pot, bring 2 cups of water to a boil. Once boiling, add the green tea bag and steep for about 3 minutes. Remove the tea bag and set the tea aside to cool.
- Rinse the quinoa thoroughly, then cook it according to package instructions, replacing the cooking water with the brewed green tea for extra flavor and antioxidants.
- Once the quinoa is cooked and cooled, fluff it with a fork and transfer to a large bowl.
- Add the strawberries, blueberries, walnuts, and almonds to the quinoa. Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss everything together and serve as a light and refreshing salad that’s packed with nutrients.
5. Turmeric Chicken with Leafy Greens and Roasted Vegetables
Ingredients:
- 2 chicken breasts, boneless and skinless
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 cup spinach, fresh
- 1 cup arugula, fresh
- 1 cup roasted vegetables (such as sweet potatoes, bell peppers, or zucchini)
- 1 tbsp lemon juice
Instructions:
- Preheat the oven to 375°F (190°C). Rub the chicken breasts with turmeric, cumin, olive oil, salt, and pepper.
- Roast the chicken in the oven for 25-30 minutes, or until fully cooked and the internal temperature reaches 165°F (75°C).
- While the chicken is roasting, toss your roasted vegetables with a little olive oil, salt, and pepper, and heat them through in the oven for the last 10-15 minutes of the chicken’s cooking time.
- Once the chicken is done, serve it over a bed of spinach and arugula, topping with roasted vegetables. Drizzle with lemon juice and serve hot for a nutrient-dense, cancer-fighting meal.
Want to Take Control of Your Health?
Understanding the connection between nutrition and cancer risk is a key step in taking control of your health. If you’re ready to make lasting changes to your diet, lose weight, and reduce your cancer risk, my 1:1 Cancer Nutrition Coaching is the next step for you.
In our personalized sessions, we’ll work together to create a tailored nutrition plan that not only supports your weight loss goals but also focuses on foods that protect against cancer and improve overall well-being. Let’s prioritize your health with evidence-based strategies that work.
Book your 1:1 Cancer Nutrition Coaching today and start making informed choices that will benefit you in the long term!
Citations:
- National Cancer Institute. (2020). Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective. Retrieved from www.cancer.gov
- American Institute for Cancer Research. (2021). Foods that Fight Cancer. Retrieved from www.aicr.org
- World Health Organization. (2018). Cancer Prevention and Nutrition. Retrieved from www.who.int
This blog is not intended as medical nutrition therapy, medical advice, or diagnosis and should in no way replace consultation or recommendation from your medical professional.
