There’s a lot of buzz out there about foods that allegedly increase your risk of cancer. If you’re dedicated to maintaining a healthy diet, living a long life, and decreasing your risk of disease, you may have a long list in your head about cancer-causing foods and beverages to avoid. But according to Nichole Andrews, a registered dietitian specializing in oncology and nutrition, you can shorten that list down to just two items.
In a recent TikTok video, Andrews took it upon herself to clear the air around which foods actually increase cancer risk. Despite the flood of information online about various foods being potential carcinogens, she says there are really just two primary offenders: processed meats and alcohol.
“As a cancer dietitian, I want to remind you that even though everyone is saying everything that you’re eating is increasing [your risk], it’s not,” Andrews explains. “There’s only two foods that you eat that increase your cancer risk.” Learn more about the risks of processed meats and alcohol below.
1. Alcohol
As much as we all love a few glasses of wine with dinner every now and then, the harsh reality is that regularly consuming alcohol can do a real number on your body—and according to Andrews, it can even increase your risk of cancer. "All types of alcohol" pose a risk, she warns, "including red wine."
The issue has to do with the way your body metabolizes alcohol. When this buzz-inducing substance is broken down, it converts into acetaldehyde, a toxic compound that can damage DNA and interfere with your body’s ability to repair cells. Over time, this cellular damage can lead to mutations and, ultimately, cancer.
On top of this, alcohol can act as a solvent, which makes it easier for harmful chemicals to enter the cells lining your upper digestive tract. For women, even moderate alcohol consumption is linked to an increased risk of breast cancer, likely due to alcohol’s impact on estrogen levels. Given these risks and many other dangers, it's best to limit your alcohol intake as much as possible.
2. Processed Meats
You may want to think twice before digging into that charcuterie board. Processed meats can do a lot of damage to your health for several reasons. In her TikTok, Andrews warns that these tasty meats are sadly one of the only foods proven to lead to cancer. Options like hot dogs, deli meats, sausages, and bacon are a major concern.
Processed meats are cured, smoked, or preserved in other ways that can create harmful chemicals like nitrates and nitrites, which can convert into carcinogenic compounds in the body, making them one of the few foods that can increase your risk of cancer. The World Health Organization has even classified processed meats as a Group 1 carcinogen. That means there's strong evidence supporting the fact that they could lead to cancer. So the next time you're craving a hot dog, consider if it's worth it.
Bottom line
Despite the long list of supposedly cancer-causing foods and beverages out there, Andrews reassures us that they're not as dangerous as they might think. "You can go off and have your diet sodas, your artificial sweeteners, your plant oils, your red dyes, your breads, your sugar, whatever they’re demonizing these days," she notes. According to her, these foods have the same risks as alcohol and processed meats when it comes to cancer.
Of course, it's always a good idea to monitor your diet and focus on healthful foods, regardless of the role they play in cancer. But for those looking to reduce their cancer risk, the main thing focus on is limiting alcohol and processed meats. Stay safe!
