Keeping These 6 Food Items In Your Diet Can ‘Increase’ Your Risk Of Cancer, Experts Say: French Fries, Processed Meats, More

1. French Fries

French fries and other deep-fried foods have been "linked to an increased risk of certain cancers," says registered dietitian and nutrition coach Catherine Gervacio. While fried foods are a super popular treat for many people around the world, the process of frying different foods in oil is not suitable for our physical health.

Catherine explains that many deep-fried foods may contain acrylamide, which is a "compound formed during high-temperature cooking processes," that has been linked to causing cancer when consumed in high doses in various studies.

Eating some french fries and other fried foods every once in a while on top of maintaining a healthy diet isn't likely to highly increase your risk of cancer. Still, if they've become a big part of your daily meals, you may want to consider replacing them with healthier options, like baked, grilled, or steamed foods.

2. Charred Meats

Some folks are really into eating meat like hamburgers that are grilled to the point of being charred. However, they may not realize that frequently eating charred meats can actually increase their risk of developing certain cancers over time.

"Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when meat is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame," says Shelley Balls, a registered dietician with Remote Dieticians LLC.

"Exposure to HCAs and PAHs chemicals has been coined a probable cause of cancer."

Shelley recommends removing charred portions of the meats you're eating, and take a moment to remove any charred bits from your cookware before re-using pans to make things like gravy to reduce HCA and PAH exposure.

3. Processed Meats

For those who love a hot dog on a summer day or big slices of pepperoni pizza, we're sorry to report that those processed meats are not ideal if you're concerned about lowering your cancer risk.

Dr. Donald Barry Boyd, an oncologist from the Yale Cancer Center, says that processed meats like "bacon, ham, hot dogs, deli meats," and more can raise your risk of cancer. However, he points out how frequently you eat these kinds of meats is "critical."

While eating them occasionally isn't as big of a deal, if you eat them regularly, the nitrates found in these foods can increase your risk of colorectal cancer.

4. Sugary Sodas

The world is full of people who feel they cannot get through the day without at least one or two sugary sodas for a boost. However, many experts have warned us about the scary effects that drinking too much soda and other sugar-filled drinks can have.

"Beverages high in sugar, like sodas and sweetened juices, contribute to weight gain and obesity when taken in excess," explains Catherine Gervacio. "This increases the risk for various cancers."

Although weaning yourself off of soda can be a little difficult, there are some healthy alternatives that will keep you hydrated and ultimately, healthier.

Shelley Balls says, "Choose water, or fruit-infused water when possible to help maintain and reach a healthy weight, and promote optimal hydration."

5. Processed Snack Foods

Snacks that are highly processed and full of unnatural ingredients, like potato chips and other junk foods, can do much more harm than good. Dr. Boyd says that they are "lower nutrient" and "higher calorie" foods, which is why some people consider them to be "empty calories."

Gervacio further explains that processed snacks like potato chips are "calorie-dense, high in fat, and are low in nutritional value." "

This contributes to weight gain," she continues. "As you know, obesity itself is a major risk factor for multiple types of cancer, like breast, colon, and pancreatic cancers."

If you need a satisfying yet more nutritious alternative to your favorite crunchy processed snack foods, Garvacio recommends trying air-popped popcorn, baked veggie chips, and sweet potato chips made with olive oil.

6. Red Meat

If you didn't know, red meat is defined as meat that comes from mammals such as pork, beef, and lamb. Balls says that these meats can increase your risk of colorectal cancer and cause inflammation throughout your body.

"Regular consumption of red meat can increase cancer risk by promoting chronic, low-grade inflammation," she explains.

"An eating pattern that includes high amounts of red meat negatively affects the gut microbiome, increasing microbes that can promote inflammation."

According to Balls, red meat is also a "rich source" of heme iron, which can lead to the production of free radicals that damage your DNA and can promote the formation of nitroso compounds, which can damage your gut and lead to cancer.

Instead of filling your diet with steak and pork chops, try eating leaner and lighter meats like fish and use other protein sources like nuts, legumes, and poultry throughout your week.