It’s no secret that your diet is crucial to your overall health. This is even true when it comes to prevent disease—including cancer. The good news is that there’s a wide range of healthy foods you can add to your plate to potentially lower your cancer. However, there are also pitfalls to avoid. As it turns out, certain foods, especially processed varieties, should be limited or avoided. That’s because highly processed foods can not only spike blood sugar and insulin levels but are also likely to lead to weight gain, inflammation, and insulin resistance—all of which could increase your risk of cancer.
One major culprit of these issues is processed carbs, in particular. Luckily, there’s an easy fix: replacing processed carbs with healthy whole grains to improve your long-term health. To learn more about the link between processed carbs and cancer, we spoke to nutritionist Krutika Nanavati. Find her expert insight—and discover safer whole grain options—below.
Processed Carbs and Cancer Risk
In general, processed carbs are never a good idea for your health. But according to registered Nanavati, processed carbs can be particularly harmful when consumed regularly. "Processed carbs—think white bread, sugary cereals, pastries, and snack bars—can do more harm than many realize," she explains. "When eaten regularly, these foods cause frequent blood sugar spikes, which require the body to release large amounts of insulin." Over time, this can lead to weight gain and even obesity. Since obesity is linked to a higher risk of several types of cancer, including breast, colon, and pancreatic cancer, this means that regularly eating processed carbs could increase your risk of these diseases. "Excess weight often brings inflammation and hormone imbalances, which can create an environment that encourages cancer cell growth," Nanavati explains.
One of the main issues at hand is the fact that processed carbs are digested quickly, which causes a rapid increase in your blood glucose level. Ultimately, this leans to a strong insulin response, and over time, can even cause insulin resistance. "Frequent high insulin levels can lead to insulin resistance, where cells start to respond less to insulin over time," Nanavati says. "Insulin resistance has been shown to cause inflammation and oxidative stress, which damage cells and may support the growth of certain types of cancer cells." Yikes!
Healthy alternatives to processed carbs
Luckily, at all carbs are bad news. In fact, whole grains can do wonders for your overall health and even help prevent cancer when you use them to replace your go-to processed carbs. "Whole grains like oats, quinoa, barley, and farro are digested more slowly, which helps keep blood sugar and insulin levels stable, reducing the body’s inflammatory response," Nanavati explains. Plus, they're high in fiber, which not only supports digestion and gut health but may even reduce the risk of colon cancer. Sign us up! Fiber helps move food through the digestive system at a healthy pace, ultimately protecting your colon from potential carcinogens.
"Whole grains are packed with nutrients and fiber that processed carbs simply don't provide," Nanavati says. "This fiber supports healthy digestion, regulates blood sugar, and may even reduce the risk of cancer. It's not just about limiting calorie intake from starch—it’s about eating for the health of the body." Perfect!
Nanavati recommends the following:
- Oats: "Oats contain beta-glucan, a soluble fiber that not only helps regulate blood sugar but also supports immune function."
- Quinoa: "Quinoa is another favorite, as it’s rich in protein and all essential amino acids—nutrients processed carbs typically lack—making it a more balanced option for health."
- Barley: "Barley is packed with antioxidants and lignans, which may have protective effects against cancer."
- Farro: "Farro is a nutrient powerhouse with fiber, iron, and magnesium, supporting heart health and blood sugar control."
"These whole grains offer essential nutrients and protective qualities that processed carbs simply can’t provide," Nanavati notes. "They help balance blood sugar, reduce inflammation, and support overall health—factors that make a big difference in cancer prevention."
Pass the quinoa.
