Nutrition Experts Share 6 Potentially Cancer-Causing Foods To Consider Cutting Out In 2025: Red Meat, Trans Fats, & More
February 11, 2025 by Faith Geiger
As we head into 2025, many of us are looking for ways to prioritize our health—and that includes taking a closer look at the foods we eat. Of course, it’s important to remember that no single food is guaranteed to cause or prevent cancer. However, certain ingredients and preparation methods may lead to a higher risk. Nutrition experts warn that some of our favorite foods, from processed meats to sugary drinks, could be contributing to inflammation, oxidative stress, and even cell damage linked to cancer.
But what are some of the worst options? We’ve rounded up six foods that experts say may increase cancer risk and should be consumed with caution—or swapped for healthier alternatives. These include red meats, sugary foods, and trans fats. Learn more about the specific risks below.
Dr. Alan Mandell recently took to his TikTok page to share the worst foods to avoid because they “increase cancer risk,” starting with trans fats. Trans fats are found in many items, such as fried foods and packaged baked goods.
“They need to be avoided as they increase inflammation and oxidative stress, potentially causing cell damage that could lead to cancer,” he warns. Mandell concludes by adding that “in order for your body to stay healthy, you need to eat well.”
2. Sugary Drinks/Refined Carbs
Dr. Mandell says that foods such as sodas, pastries, and white bread "are dangerous because they spike insulin levels." These can lead to obesity and inflammation, and Mandell notes that both of these "are significant risk factors for cancer."
These foods are also high in calories but low in nutritional value. Obesity is a huge risk factor for several types of cancer and inflammatory markers that promote cancer growth.
3. Burgers and Steaks
Red meats like burgers and steaks are popular choices, but the unfortunate truth is that they come with many health risks. That includes a potentially higher risk of cancer, according to dietitian Alyssa Tatum in an article from the MD Anderson Cancer Center. "Red meat such as beef, pork, venison, and lamb has been linked to colorectal cancer," she warns. Does that mean you have to give them up entirely? Not necessarily. "We’re not entirely saying 'Don’t eat it,' but we’re saying, 'Try to reduce the frequency of red meat intake and choose smaller portions,'" she notes.
Another factor to consider is cooking temperature. Tatum warns that grilling or cooking these meats at high heat can produce harmful carcinogens. "When they are being cooked at such a high temperature, they can produce carcinogens that are linked to cancer." To lower your risk, consider opting for gentler methods like baking or sous vide.
4. Bacon
Wake up and smell the bacon—but maybe don't eat too much of it. This tasty breakfast staple is highly processed. Tatum says that processed meats have been associated with increased cancer risk. Like other processed meats, bacon often contains nitrates and nitrites, which can contribute to colorectal and stomach cancers. "These options are often preserved using nitrates and nitrites, which can increase the risk of colorectal and stomach cancers," she explains. If you still want to eat bacon from time to time, look for nitrate- and nitrite-free options when available.
5. Sausage
Sausage, another processed breakfast meat, carries similar risks due to the preservatives. These are typically used to enhance its flavor and shelf life. Instead of reaching for your go-to sausage, it's best to swap this meat out for healthier options if you want to reduce your risk of cancer. Always check the nutrition label and go for choices with fewer additives. "I recommend seeing if there are healthy swaps available for that food and reading labels to compare products," Tatum says.
6. Deli Meats
We love an Italian sandwich as much as the next person, which is why we're so sad to say that deli meats like ham, salami, and sliced turkey are another processed option to steer clear of if you want to reduce your risk of cancer over 50. These cold cuts are packed with preservatives that are linked to increased cancer risk. When choosing deli meats, Tatum advises looking for products with lower sodium content and opting for nitrite-free options if possible.