It’s no secret that your diet is one of the most crucial components of your health, playing a role in every area of your wellbeing. The foods you eat can even contribute to or reduce your risk of disease, including cancer; certain foods have been linked to an increased risk of cancer, while others can help support a healthy, disease-fighting body. Making changes to your diet could be key in minimizing carcinogens and keeping cancer risk to a minimum.
Wondering about some of the worst culprits to cut out? Registered dietitian Nichole Andrews, RDN, who specializes in cancer nutrition, has shared a list of foods and drinks she actively avoids on her TikTok. “I’m a cancer dietitian. I’m going to tell you 10 things that I do not eat or drink as it does not help with a cancer prevention lifestyle,” she explains. Below are nine foods she steers clear of.
1. Alcohol
While celebrations may seem to call for a champagne toast, and weekends often come with a few beers at the bar, Andrews warns that alcohol can be detrimental to your health. "I do not consume any alcohol. All types of alcohol, including red wine, is going to increase your risk of six different cancers due to the ethanol within the alcohol," she says. While many people associate alcohol with relaxation and social events, she emphasizes that "any consumption of alcohol is going to immediately start to increase your risk of cancer." Yikes! Stick to healthier forms of celebration whenever possible.
2. Pepperoni Pizza
Processed meats, along with alcohol, are one of the two known food carcinogens, and Andrews makes a point to avoid them entirely—which means avoiding pepperoni pizza. "Those are the only two foods that increase risk of cancer at any consumption," she says. "Whether that’s pepperoni, hot dogs, deli meats, any consumption of that is going to be increasing your risk of cancer." Instead, she opts for alternatives like cheese, vegetarian toppings, or even cooking up raw sausage to put on her pizza.
3. Deli Meats
In addition to pepperoni pizza, following a cancer-reducing diet may mean giving up your favorite deli meat. Rather than using processed meats for sandwiches, Andrews prepares her own protein. "I cook chicken breast, just plain, in the oven… slice it up, put it in the refrigerator," she shares. This simple swap eliminates the added preservatives and carcinogenic compounds found in processed deli meats.
4. Sugary Beverages
Sorry, soda lovers! Your go-to beverage is probably packing a lot of calories into your diet. Andrews warns that consuming excess sugar contributes to obesity (among other risks), which is linked to 13 different cancers. "I do not order sugary beverages when I go out to eat," she says. "The American Institute for Cancer Research recommends to not have a high level of sugary beverages that lead to excess calories, which then can lead to excess fat tissue, which then increases risk." Luckily, there are tons of healthy low-sugar beverages to choose from. Andrews opts for water, unsweetened iced tea, or diet soda instead.
5. Hot Dogs
Here's another processed meat that may be difficult to part with. Summer barbecues may often feature hot dogs, but Andrews avoids them. She offers a tasty alternative, though. "What I’ll do is have raw sausages that are not preserved, and I’ll grill that," she says. Additionally, she is cautious about grilling techniques, explaining that direct flame contact with meat creates carcinogenic compounds. To reduce risk, she recommends pan-frying first or ensuring the flames don’t touch the meat.
6. Sugar in Beverages
Andrews emphasizes that she's mindful of her sugar intake, even in drinks. "I don’t add sugar to my zero-calorie, no sugar beverages," she says. Instead, she opts for artificial sweeteners, which she states are "safe and don’t increase cancer risk."
7. Red Meat (In Excess)
Watch your burger consumption! Although red meat isn’t an automatic carcinogen like alcohol and processed meats, Andrews still limits her intake—because there's an important threshold to be mindful of. "Red meat does increase risk of colorectal cancer after 18 oz a week," she explains. She typically plans meals around chicken, turkey, fish, seafood, or plant-based proteins instead.
8. Large, High-Calorie Coffee Drinks
Who doesn't love a big old sweet Frappuccino? The unfortunate truth about many specialty coffee drinks, though, is that they come with a price: a whole lot of calories. Andrews loves sweet coffee, but stays mindful of added sugars. "Coffee does not increase cancer risk," she clarifies. However, "those [blended coffee drinks] get so high in calories so fast." She recommends choosing a smaller size, requesting half the sugar, or opting for sugar-free options. Consider researching low-calorie Starbucks drinks for healthy swaps.
9. White Grains
White bread may be the most popular choice out there—but it's packed with refined carbs, making it a poor choice for your health. Whole grains offer more fiber and nutrients, which can support cancer prevention. "Whole grains are going to help you reduce risk of colon and breast cancer," Andrews states. She consistently chooses whole grain options like brown rice, whole wheat pasta, and whole grain bread, avoiding refined white grains. Plus, they're delicious!
