Food is meant to nourish us, fuel our bodies, and keep us strong. But what if I told you what’s on your plate could also be increasing your risk of cancer? Mindboggling isn’t it? But the truth is, not all food is good for us.
In today’s world, highly processed foods, excessive sugar, and unhealthy fats have taken over our diets making it easier than ever to consume harmful goods than healing goods. While genetics and lifestyle habits play a much crucial role in cancer risk, diet is one of the most significant factors. As a matter of fact, the only factor we have control over!
So let us break down how what you eat could either fuel cancer or help fight the cancer.
It's this inevitable habit that we have formulated of eating junk and high sugar content for every occasion. Having a birthday party? Barbeque and cake! Office parties? Pizza and Chinese! Just watching movies at home? Nachos and ice cream! There is no stopping it. And especially after the introduction of “food delivery” within minutes, we have become unhealthy food enthusiasts.
This overconsumption of unhealthy food is something new and is speeding its process to get us all. It’s obvious that we order out because we can’t cook at home due to work life, not feeling well or social influence. It could be anything, but then it becomes a repetitive habit. We don’t realise what we’re consuming in heavy amounts could actually kill us… or speed up the process of killing us.
Stress, working from home, cravings, emotional eating, easy accessibility and dependency on food delivery have played a pivotal role in consuming unhealthy foods high in monosodium glutamate (MSG) and other contents, basically everything that lacks nutrients. We choose to eat chicken rolls over healthy rajma chawal at home any day.
Especially in India, online food delivery has increased from 8% to 12% between 2019 and 2023, showcasing around 2.8 times growth.
Food delivery applications make delicious food more accessible. Swiggy and Zomato, the two biggest food delivery platforms, record close to 1.5 million deliveries a day. That’s how much we love eating junk! And it has gone up since the pandemic.
Most of the statistics provided a hint that these takeouts, i.e., 70%, were usually from the cities and targeted more towards the upper-middle and high-income segments, which continue to remain hotspots.
We all are aware that anything too much is not good, the same applies to eating habits. The food we eat every day has a much bigger impact on us than we realise. When we think of diet, we limit our thought process to just weight loss or energy levels, but the same dietary choices can play a role in reducing or increasing the chances of cancer.
For example, processed meats, such as bacon, sausage, and deli meats, which are undoubtedly delicious, contain high amounts of preservatives like nitrates, which have been connected to colon cancer.
Similarly, red meat is often linked with chances of stomach cancer. This doesn’t necessarily mean you must quit eating pork, beef, or lamb, but you can reduce your intake.
Another such food is sugar or refined carbs that not only lead to weight gain but can lead to inflammation, obesity and insulin resistance, a perfect environment where cancer thrives!
Now, coming to drinks! Alcohol is said to be bad for anything, which is true. Regular or heavy drinking can damage our tissues and, with time, even change our cell’s DNA. It can weaken our body’s ability to repair itself, increasing the risk of liver, stomach, oesophagal, pancreatic and breast cancer.
And lastly, ultra-processed food with artificial additives and unhealthy fats have been associated with long-term health risks that include cancer. It is impossible to cut off, but it would be advisable to take in minimal moderation completely.
But before you panic over the heavy meat chop you devoured last week with a glass of wine, it doesn’t necessarily mean you’re going to get cancer now. It’s the repetitive process that could lead to it. What’s more important is understanding the relationship between diet and cancer.
Let’s get one thing straight: no single food can cure or completely prevent cancer. Eating well doesn’t mean you’re immune to the disease, just like eating poorly doesn’t guarantee you’ll get it.
But the choice of food we put into our bodies can reduce risks, strengthen our immune system and create a less fortunate environment for cancer to thrive.
There are plenty of yummy, nutrition-packed foods that can help your body fight off harmful cell damage or prevent it at least.
Cruciferous vegetables - These include broccoli, cauliflower, Brussels sprouts and bok choy. They are loaded with nutrients that help in detoxification and may even slow cancer growth.
Berries - Blueberries, strawberries or raspberries, you name it. All are packed with antioxidants that help protect your cells.
Leafy vegetables - I know that as kids, we hated the sight of anything green, but as adults, or with time, we should adopt spinach or kale into our diet. They provide us with vitamins and minerals to support our overall health.
Omega 3 - Commonly found in fatty fish like salmon, walnuts and flaxseeds. They help reduce inflammation which is a known contributor to cancer.
Other colourful vegetables like tomatoes, carrots, beans, and garlic are top warriors that help prevent cancer cells from spreading.
Nutrients or a healthy diet are essential to help fight off cancer. These foods will provide strength to the immune system and can also be adjusted to cope with symptoms such as diarrhoea, constipation and nausea.
At the end of the day, there’s no magic pill, but making mindful nutrient choices can help your body stay strong and resilient. Besides, eating healthy doesn’t have to be boring or with restrictions.
Think of it as recharging your fuel with the best ingredients available so it can function at its full potential. It’s all about balance, enjoying your favourite takeout in moderation is perfectly fine as long as you remember to take nutritious meals side by side.
Can food help prevent cancer?
There is no guarantee that the food suggested will help you prevent it as it depends on the DNA as well, but yes, eating cruciferous vegetables, omega 3, and others may help.
What food can cause cancer?
The most common foods that could trigger cancer or speed up the process are red meat, processed meat/foods, artificial sweeteners and alcohol.
Are organic foods better for cancer prevention?
Yes, organic food and vegetables are top-tier because they do not consist of harmful preservatives and are directly brought from farmers.
What’s the best diet for cancer prevention?
As per recent studies, Mediterranean-style diets are rich in vegetables, protein, healthy fats, and whole grains, and they are suitable for cancer prevention due to their inflammatory benefits.
Can cooking methods affect cancer risk?
Sadly, yes! Grilling, frying, and charring meats can produce harmful compounds in high temperatures that are linked to cancer. Instead, try steamed, baked or boiled goods to reduce the chances.
