You know what they say: Breakfast is the most important meal of the day. What you eat first thing in the morning can set the stage not only for the rest of your day, but, in the long-term, for the rest of your life. And it isn’t just your weight loss goals that can be put at risk when you choose the wrong breakfasts; as it turns out, your diet can play a significant role in your risk of disease, as well. That includes your risk of cancer.
According to Dr. Sue Clenton, Consultant Oncologist at Releaf, there are several breakfast staples that may be linked to cancer. She calls out processed meats, sugary cereals, and fried foods, in particular. Learn more about the risks of each—and find healthier alternatives—below.
1. Processed Meats
Processed meats like bacon and sausage are oftentimes considered to be breakfast staples. But the unfortunate truth is that, despite their delicious taste, these foods could put your health at risk. "Processed meats contain preservatives like nitrates and nitrites, which can form carcinogenic compounds during cooking," Dr. Clenton tells us. The World Health Organization (WHO) even classifies processed meats as Group 1 carcinogens.
If you want a savory breakfast without risking your health, Dr. Clenton suggests going for plant-based proteins—think beans, lentils, or tofu. "Consider a vegetable and tofu scramble seasoned with herbs and spices for a nutritious start to your day," she says. Yum!
2. Sugary Breakfast Cereals
When you're craving something sweet in the morning, breakfast cereal can be a tasty, convenient option. But the rest of your body won't love this meal as much as your taste buds. According to Dr. Clenton, it could even raise your risk of cancer. "High sugar intake is linked to obesity, a known risk factor for various cancers," she warns. On top of all that sugar, most cereals are highly processed and packed with additives that could add to these concerns.
If you can't kick your cereal cravings altogether, try choosing healthier options, like whole-grain cereals with no added sugars. "Enhance flavor and nutrition by adding fresh fruits, nuts, and seeds for a balanced meal," Dr. Clenton says.
3. Fried Foods
Fried foods like hash browns and fried potatoes can be a delicious addition to a morning meal—but they're not the best choice for your health. "Frying starchy foods at high temperatures can produce acrylamide, a chemical that may increase cancer risk," Dr. Clenton says. Plus, fried foods can fill your diet with unhealthy fats, making matters even worse.
To reduce acrylamide formation and fat content, Dr. Clenton recommends baking or air-fry potatoes instead. "You can also consider a side of fresh fruit or a mixed greens salad for a lighter, healthier option," she says. Got it!
