Contrary to common belief, not all foods increase cancer risk. According to Nichole Andrews, a registered dietitian nutritionist who specializes in oncology, only two foods are considered a major cancer risk. Surprisingly, sugar is not on the list.
Nichole, who describes herself as “the oncology dietician” and has helped thousands of cancer survivors manage their diet, wants to reassure people that “even though everyone's saying everything that you're eating is increasing cancer risk, it is not. Only two foods increase your cancer risk.”
The Two Foods That Increase Cancer Risk
- Alcohol
- Processed Meats
Alcohol: A Clear Cancer Risk
Alcohol includes all types of drinks, including red wine, beer, spirits, and cocktails. Despite claims that moderate red wine has health benefits, alcohol is a Group 1 carcinogen, the same category as tobacco, according to the World Health Organization. This means there is convincing evidence that alcohol causes cancer in humans.
Alcohol increases the risk of multiple cancers, including breast, liver, colon, mouth and throat, and stomach cancer. The risk comes from ethanol, the active compound in alcohol, which acts as a carcinogen in the body. Even small amounts of alcohol can increase cancer risk. Nichole advises that the safest approach is to limit alcohol consumption as much as possible, with zero intake being ideal. Any reduction helps lower risk.
The World Health Organization also notes that even light and moderate drinking contributes to a significant portion of alcohol-attributable cancers, highlighting that there is no truly safe level.
Processed Meats: Hidden Dangers in Everyday Foods
Processed meats include hot dogs, sausages, bacon, deli meats, corned beef, canned meats, and meat-based sauces. These are meats that have been transformed through salting, curing, smoking, or other processes to enhance flavor or preserve them for longer periods.
Nichole explains that processed meats are dangerous because of chemicals either naturally present in the meat or added during processing. These include:
- Haem, a red pigment mostly found in red meat
- Nitrates and nitrites, preservatives that can form harmful N-nitroso chemicals in the body
- Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), formed when meat is cooked at high temperatures
These chemicals can damage the cells lining the bowel, and over time, this damage can lead to colon cancer. To reduce risk, Nichole recommends choosing raw meats to cook at home instead of pre-cooked or processed options, and limiting consumption of hot dogs, sausages, and deli meats.
Sugar: The Misunderstood Food
Nichole is clear that sugar does not directly cause cancer. “All cells, including healthy ones, use glucose for energy. Cutting sugar will not starve cancer cells,” she explains.
However, diets high in sugar can contribute to excess calorie intake, leading to weight gain and increased fat tissue. Excess fat tissue produces inflammatory hormones that can promote tumor growth, which is why maintaining a healthy body composition is important.
Moderation is key. A cookie, a slice of cake, or other sugary treats will not harm your health if eaten occasionally as part of a balanced diet. Sugar alone does not increase cancer risk.
Other commonly blamed foods, like seed oils, diet soda, and artificial sweeteners, do not increase cancer risk either, according to Nichole.
Cancer Research and Global Guidance
Cancer Research UK confirms that processed meat is a proven cause of cancer, as strong as links with tobacco and alcohol. They also state there is no evidence that sugar-free diets lower cancer risk or improve survival.
The World Health Organization classifies both alcohol and processed meat as Group 1 carcinogens. While this does not mean they are as dangerous as smoking or asbestos, it emphasizes that there is clear evidence these substances can cause cancer.
Practical Advice to Reduce Cancer Risk
Nichole’s recommendations are straightforward:
- Limit alcohol intake, ideally to zero
- Avoid or greatly reduce processed meats
- Eat a balanced diet, rich in whole foods, vegetables, and lean proteins
- Exercise regularly and maintain healthy body composition
- Moderate sugar intake, focusing on overall calorie control rather than strict elimination
By following these simple steps, individuals can focus on the real risks without being misled by myths about sugar or other common foods.
Final Thoughts
The main takeaway is that cancer risk is not about eliminating everything you enjoy. Instead, it is about focusing on the two foods that truly matter, alcohol and processed meats, while maintaining a healthy lifestyle, balanced diet, and regular physical activity. Sugar and many other foods often blamed for cancer are not major contributors to risk when consumed in moderation.
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