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This post was written by the dietitians at Parkview Cancer Institute.
Eating a healthy diet and maintaining a healthy weight is key to reducing your cancer risk. There's no shortage of information on foods and eating habits, but how do you separate fact from fiction? To help distinguish between the two, we asked the Parkview Cancer Institute dietitians to answer some common questions about diet, nutrition and cancer.
Does sugar feed cancer?
There are many myths surrounding sugar and cancer treatment. One of the common misconceptions people hear is “sugar feeds cancer”, however, this statement is a little misguided. The fact is that all cells, including cancer cells, use sugar in the form of glucose for fuel or energy. The concern with sugar is that it’s low in nutrients and high in calories. Sugar provides very little in terms of vitamins, minerals, phytochemicals and fiber. It’s “empty calories”. Consuming sugary drinks, candy and sweets add very little to the overall nutrition of a diet. These foods may also increase insulin resistance and have been linked to other health problems such as diabetes, heart disease and obesity. With that said, eliminating all sugar from your diet is difficult and unnecessary. Instead, focus on eating foods that provide complex carbohydrates which will contribute to your overall energy, health and immunity.
Do artificial sweeteners cause cancer?
Artificial sweeteners or sugar substitutes are substances used instead of regular table sugar to sweeten foods, beverages and other products. Several artificial sweeteners are approved by the FDA including aspartame, acesulfame potassium, saccharin, sucralose and stevia. These sweeteners contain little to no calories or nutrients. Other sugar substitutes include sugar alcohols such as sorbitol, xylitol and annitol. There’s no clear evidence stating these sweeteners, at levels typically consumed in human diets, cause cancer. However, people with a rare genetic disorder called phenylketonuria (PKU) can’t metabolize aspartame normally, so they should avoid aspartame in their diets. Except for phenylketonuria, all these sweeteners appear to be safe when used in moderation, but consuming large amounts of sugar alcohols may cause bloating and abdominal discomfort in some people. Also, a word of caution, foods marketed as sugar-free may not be calorie-free and their use does not necessarily lead to weight loss. Processed foods, which may contain sugar substitutes, don’t offer the same health benefits as whole foods like fruits and vegetables.
Do processed meats cause cancer?
These are cuts of meat that have been preserved by smoking, curing, salting or by the addition of preservatives. All these chemicals can damage the cells in the colon and rectum. Processed meats include cold cuts, bacon, sausage, hot dogs and ham. Avoiding processed meats will help lower your risk of stomach and colorectal cancer. It may sound difficult but eating less processed meat is easier than you think. Here are some healthy meat swaps:
- Add turkey breast, hard-boiled eggs, beans, tofu or flaked tuna to your salad instead of cubed deli meat.
- Order a chicken breast sandwich instead of a deli sandwich
- Add vegetables to your omelet instead of bacon, ham or sausage.
Does eating grilled foods cause cancer?
Cooking meat at high temperatures, like grilling, can generate two types of cancer-causing substances called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAHs). Consuming these carcinogens may increase your chance of developing colorectal cancer and stomach cancer. Here are some cancer-safe grilling precautions:
- Marinate your meat. Studies suggest marinating meat can decrease the formation of HCAs.
- Precook your meat to reduce the time the meat is exposed to the grill flame.
- Trimming the fat off your meat can also reduce flare-ups and charring.
- Try cutting the meat into smaller portions. Mixing with vegetables can also shorten cook time.
- Grilling fruits and vegetables does not produce HCAs. Try adding more fresh produce while cutting down on the amount of meat you are cooking.
Does an alkaline diet help prevent cancer?
The alkaline diet is a diet trend that theorizes that eating certain foods can change the body’s pH levels. Some believe that changing the body’s pH levels can improve your health and help you lose weight or even prevent cancer. There is currently no evidence to support this claim, but experts agree that an alkaline diet, which consists of fresh fruit, vegetables, nuts and legumes, with limited quantities of meat and dairy, is traditionally a healthy way to eat.
Are high protein diets safe?
Popular high protein diets like Paleo, Atkins and Keto, are raising many questions and concerns regarding the health consequences associated with them. In general, a high protein diet might not be the healthiest way to lose weight. When the body creates ketones as a result of cutting out carbohydrates, dehydration and altered chemical balance of the blood can occur. Also, cutting out entire food groups can eliminate healthier foods that contain fiber, minerals, vitamins and phytochemicals. These components help reduce the risk of cancer. At the same time, these high protein diets promote the consumption of large portions of red meat, which can increase your risk of cancer. The American Institute for Cancer Research (AICR) suggests limiting cooked red meat like beef, pork, lamb and game to 18 oz or less per week. High protein diets can also be hard to maintain. Most people end up regaining their weight. Remember, making whole grains, vegetables, fruits and legumes the major part of your diet is key to cancer prevention.
Does Juicing help fight cancer?
Juicing can be a great way to add a variety of fruits, vegetables and naturally occurring phytochemicals to your diet. However, relying only on fruit and vegetable juices is not recommended. Strive to eat a balanced diet containing enough protein and calories from primarily whole foods.
