A factual list of cancer-
causing foods and
cancer-fighting foods
This is a marketing communication. 46.05.343.1
Learn to eat mindfully, We’re committed to providing you with reliable,
substantiated facts so you can make the necessary
understanding the changes to your lifestyle, from maintaining a
carcinogenic or anti- healthy diet to kicking unhealthy habits. This
article provides information on cancer-causing
carcinogenic properties of and cancer-fighting foods that are backed up
various foods. by research from authoritative sources – such
O
as the World Health Organization (WHO) and
Cancer Research UK – so that you can eat
n your mission to better health, you mindfully, understanding the carcinogenic or anti-
may have come across articles about carcinogenic properties of various foods.
‘cancer-fighting superfoods’ and
‘cancer-causing foods’. Unfortunately, Eating the right foods and filling your body with
these are often unsubstantiated or the minerals and nutrients it needs to thrive is not
poorly researched so there is a lot of unreliable only beneficial for your dental and gut health, but
information online. So, how can people find reliable it can also help reduce your chances of developing
information on cancer-related nutrition? specific types of cancer.
Cancer- Processed meat
causing According to the World Health Organization, there is “convincing
evidence” that processed meat causes cancer. Classified as a
foods
Group 1 carcinogen, it is connected specifically to colorectal
and stomach cancer.
Examples of processed meats that have carcinogenic
properties include: Frankfurter hotdogs, ham, sausages,
corned beef, beef jerky and canned or lunch meat.
Alternatives:
White fish, white meat such as chicken or turkey, or
meat substitutes such as Quorn, tofu or seitan.
A factual list of cancer-causing foods and cancer-fighting foods 2
Red meat
Only marginally better for us than processed
meat, red meat is classified as Group 2A, “probably
carcinogenic to humans”. The strongest link
between eating red meat and cancer is colorectal
cancer, however, there is also evidence of links to
both pancreatic and prostate cancer.
Cancer Council recommend that, to reduce your
risk of cancer, you should eat no more than 65-
100g of cooked red meat per week.
Barbecues and charred meat
“Some research suggests that burnt or
charred meat may increase the risk of cancer.
Substances called heterocyclic amines are
formed in foods that are cooked at high
temperatures and blackened or charred.
In animal studies, heterocyclic amines are
proven to cause cancer. However, the
evidence in human studies is not clear.”
Alternatives:
Swap red meat for beans, pulses,
Cancer Council white meat or fish.
Alcohol
Many of us enjoy the occasional drink, some of us more than others.
However, the medical advice is to reduce your alcohol intake to as
little as possible. Alcohol is classified as a Group 1 carcinogen, which
means there is sufficient evidence of carcinogenicity in humans.
The forms of cancer that are particularly linked to alcohol
consumption are cancer of the mouth, throat, oesophagus, breast,
liver, stomach and bowel.
The cancer risk associated with alcohol is thought to be dose
dependent in some forms of cancer. That is, consuming one glass
of wine with dinner every now and then does not have as much of
a negative effect as binge-consuming several units of alcohol in one
sitting. In fact, one study suggests that moderate consumption of red
wine can be linked to a lower overall mortality and reduced risk of
coronary heart disease and stroke.
A factual list of cancer-causing foods and cancer-fighting foods 3
Salted fish
(Chinese style)
Salting is a traditional method of preserving
food – especially fish – frequently used in South-
East Asia and China. This method of preserving
unfortunately results in the production of
carcinogenic by-products, meaning it can cause
cancer in humans. Chinese-style salted fish is a
Group 1 carcinogen, like processed meat.
Alternatives:
Fresh fish or seafood such as
prawns, mussels or squid.
Sugary drinks or
non-diet soda
Obesity is a major risk factor for several cancers,
and as such it is important to maintain a healthy
weight. This can be achieved through a balanced
diet that incorporates all food groups. If consumed
regularly, sugary drinks can lead to weight gain
and, in excessive amounts, obesity.
A factual list of cancer-causing foods and cancer-fighting foods 4
Fast food or
processed foods
Greater body fatness is a cause of many cancers.
The World Cancer Research Fund recommends Alternatives:
limiting ‘fast foods’ and other processed foods Homemade sandwiches on
high in fat, starches or sugars, as this helps control wholegrain bread, sushi or salads.
calorie intake and maintain a healthy weight.
Not only can removing or reducing carcinogenic
foods in your diet help reduce the risk of cancer,
it can help you maintain a healthy weight, improve
your focus and aid general well-being. For ideas on
how to maintain a healthy diet while you’re at work,
read 7 healthy eating tips for the office.
Cancer- Fruit and vegetables
fighting
Cancer Council tell us that fibre-rich diets, which
are achieved by eating adequate servings of fruit
and vegetables every day, can help prevent one in
foods
six bowel cancer cases. Eating the recommended
five servings of fruit and veg a day can help to
reduce your risk of oesophageal, lung and some
forms of mouth and throat cancer.
A factual list of cancer-causing foods and cancer-fighting foods 5
Tomatoes
Tomatoes contain high amounts
of lycopene – a chemical that offers
“moderate protection” against prostate
cancer for those who consume large
amounts of raw tomato. If you can
introduce more tomato into your diet,
be it raw, tinned or cooked, it decreases
your chances of getting prostate cancer.
This is particularly relevant to men over
50, as this is the age at which the risk of
prostate cancer increases.
Garlic
Not only does garlic add flavour to many meals,
it is also anti-carcinogenic. According to research
by Cancer Council Australia, high levels of allium
vegetables (such as onions, garlic and shallots)
reduce the risk of stomach cancer. They state that
garlic “probably” protects against bowel cancer.
Add more garlic into your diet by making fresh,
homemade dishes for lunches and dinners rather
than shop-bought ready meals. Meals like stir-
fries, chicken hot pots (a warm broth with chicken,
vegetables and noodles or potatoes cooked in a
single pot), and oven-baked fish dishes can all be
made using plenty of garlic.
A factual list of cancer-causing foods and cancer-fighting foods 6
Citrus fruits
Research suggests that citrus intake may
significantly reduce risk of oesophageal cancer.
A review looking at nine studies also found that
a greater intake of citrus fruits was linked to a
reduced risk of pancreatic cancer. Another review
showed that a high intake of citrus fruit (at least
three servings per week) reduced the risk of
stomach cancer by 28%. To make sure you’re
eating enough citrus fruits, try putting lemon slices
in your tea, dressing a salad with lime and eating
grapefruit for breakfast.
Eating the right
foods is not
only beneficial for your
dental and gut health,
but it can also help
reduce your chances
of getting specific
types of cancer
Carrots Wholegrains
They may not help you see in the dark, but there is There is strong evidence that eating wholegrains
“suggestive evidence” that carrots can in fact, lower helps to protect against colorectal cancer.
the risk of cervical cancer. High in vitamin A and Wholegrains contain dietary fibre and include
antioxidants, carrots are also high in fibre, which brown rice, wholegrain bread, quinoa, spelt, rye
can help keep you regular and minimise the risk of and oats. As well as protecting against some
bowel cancer. To make sure you’re eating enough types of cancer, they are also known to improve
carrots, try eating snacks such as carrot sticks and digestion and reduce cholesterol levels.
hummus. A quick and tasty snack, they’re also easy
to eat at your desk or on-the-go.
For those reading a printed version of this
PDF, head to aetnainternational.com/en/
about-us/explore/fit-for-duty-corporate-
wellness to access links to related articles.
A factual list of cancer-causing foods and cancer-fighting foods 7
Further reading:
For more information on eating to reduce cancer risk, breast cancer prevention,
or how to support a loved one with cancer, please read our helpful resources.
Male breast cancer
Eat away at your cancer risk
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Expat health: What to do if you or a loved one gets a cancer diagnosis abroad
A tale of two worlds: Cancer in the developed and developing world
Breast cancer prevention: How you can reduce your risk of breast cancer
Practical and emotional tips for supporting a loved one with cancer
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