Foods That Increase Cancer Risk!

Increased risk of cancer

It is hard and painful to imagine that about 55,000 Iranians die every year from cancer. Cancer is known as the leading cause of premature death in the country, such that out of a total of 122,000 premature deaths (under 70 years old) annually, about 34,000 deaths and out of a total of 85,000 very premature deaths (under 50 years old), approximately 11,000 deaths occur due to various types of cancer. One of the most important factors in the development of cancer is an unhealthy lifestyle (consumption of inappropriate foods and etc.). Based on the latest national data, it is predicted that the number of new cancer cases in Iran will increase to 160,000 by 2025, which indicates a 43% increase. Interestingly, about 90 to 95 percent of cancer cases are related to lifestyle and food intake, while only 5 to 10 percent of cancers are related to genetic factors. In the following, we will examine the factors that may increase the risk of cancer.

1- Acrylamide

Acrylamide is a chemical that forms in some foods, especially starchy foods that contain the amino acid asparagine (found in many plant foods, especially potatoes, grains, coffee and etc.), when cooked or fried at high temperatures (above 120 degrees Celsius).

Some common acrylamide-containing foods

French fries and chips: these two food sources are the main sources of acrylamide, especially if they are fried at high temperatures and for a long time.

Bread: various types of bread, especially toasted and roasted bread, may contain acrylamide.

Biscuits and crackers: these products may also contain acrylamide due to baking at high temperatures (above 120 degrees Celsius). 

Coffee: coffee beans may produce acrylamide during roasting.

Impact of acrylamide on health

Continuous consumption of acrylamide-containing foods may be harmful to health. This substance is classified as a possible human carcinogen (Group 2A) by the International Agency for Research on Cancer (IARC).

2- Refined grains

Refined grains are grains that have had their bran and germ removed through milling, polishing, or sprouting, leaving only the endosperm (the starchy part). During this process, they lose many nutrients such as fiber, vitamins and minerals.

Some foods containing refined grains

Refined grains are found in many everyday foods such as white bread, breakfast cereals (such as cornflakes), white flour, cornstarch and etc.

The impact of consuming refined grains on health

Excessive consumption of refined grains may increase the risk of diseases such as type 2 diabetes, heart disease and some cancers. When you consume these foods in large quantities and continuously, blood sugar increases, and to reduce blood sugar, the body secretes insulin. Insulin is a hormone that helps cells (the smallest and main building block in the body of living organisms) absorb blood sugar and use it to produce energy. In some people, especially those who have insulin resistance (such as people with type 2 diabetes), insulin levels can remain high and stimulate the production of insulin growth factor (IGF). This factor acts similar to growth hormone and can cause the growth and proliferation of cells, including cancer cells. Cancer cells need energy for rapid growth and this energy is usually supplied through glucose. Increased blood sugar and insulin can provide an environment where cancer cells can grow and multiply more easily. In some cancers, such as breast, prostate, and colon cancers, insulin resistance and high levels of it are known as a risk factor for cancer growth and progression.

3- Processed sweet drinks and foods

Processed sweet drinks and foods are those sweet treats that are made in factories using industrial processes. They often contain lots of added ingredients like: sugar, artificial sweeteners, flavors, colors and preservatives. The problem with these kinds of foods and drinks is that they often have lots of calories but very few nutrients. Eating too many of them can lead to different health problems.

Some processed sweet drinks and foods

Examples of sugary foods and processed beverages include carbonated soft drinks, industrial fruit juices, sweets, desserts and more. They are generally less rich in nutrients and fiber compared to natural sugars found in fruits and vegetables.

The impact of consuming processed sweet drinks and foods on health

Excessive consumption of sugary processed foods and beverages can be a significant risk factor for pancreatic cancer. High intake of sugary processed foods leads to increased blood sugar levels and elevated insulin levels in the body. This rise in insulin levels may cause insulin resistance, which is recognized as a major risk factor for various types of cancer, including pancreatic cancer. When the body does not respond to insulin properly (insulin resistance), the pancreas produces more insulin. This process can promote the growth of cancer cells. Additionally, excessive sugar consumption may cause metabolic disorders related to glucose. These disorders can lead to glucose accumulation in the blood and increase the risk of developing type 2 diabetes. Type 2 diabetes is directly associated with an increased risk of pancreatic cancer. High sugar consumption can also lead to chronic inflammation (long-term inflammation that usually progresses slowly) in the body, causing damage to cells and tissues, which creates conditions for genetic mutations that may contribute to cancer cell growth. Cancer cells specifically use sugar as an energy source, and as a result, excessive sugar intake can support tumor growth and the spread of cancer cells in the pancreas.

4- Salt

Salt is a crystalline mineral composed of two elements, sodium (Na) and chlorine (Cl), and is known by the scientific name sodium chloride (NaCl).

Some high-salt foods

Processed foods: many processed foods, such as various types of cheese, sausage, salami, canned food and etc., contain large amounts of added salt (salt added during the food production or preparation process). 

Fast foods: foods such as pizza, hamburgers, french fries and sandwiches are usually high in salt.

Salty snacks: chips, puffs, pretzels, and other salty snacks contain large amounts of salt. 

Sauces and seasonings: soy sauce, ketchup, and other seasonings can contain a lot of salt.

Canned foods: soup, canned fish, canned vegetables and other canned foods usually contain added salt.

The impact of consuming too much salt on health

High salt intake is associated with an increased risk of stomach cancer. High salt intake can damage the stomach lining and irritate the stomach's mucous membrane. These injuries can cause chronic inflammation and cellular changes that may eventually lead to abnormal and cancerous growth of stomach cells. In addition, salt can increase the growth of Helicobacter pylori bacteria. This bacterium is one of the main causes of stomach ulcers and chronic stomach inflammation and can be directly related to an increased risk of stomach cancer. High salt intake may lead to increased blood pressure. High blood pressure can affect the overall health of the body and is a risk factor for various types of cancer.

5- Processed meats

Processed meats refer to meats that have undergone various processes to increase shelf life, improve flavor, or change texture. These processes can include salting (adding salt to prevent bacterial growth and increase shelf life), smoking (exposing meat to smoke to create a specific flavor and color and increase shelf life), adding preservatives (using chemicals to prevent bacterial growth and increase shelf life) and etc.

Examples of processed meat products

Sausages, salami, ham, salted meats (such as corned beef), smoked meats (such as smoked fish), dried meats (such as beef jerky) and etc., are examples of processed meats.

Health risks of consuming processed meats

Consumption of processed meats may increase the risk of various diseases. Processed meats typically contain preservatives such as sodium nitrite (E250), potassium nitrite (E249), sodium nitrate (E251) and potassium nitrate (E252). These compounds are used to prevent the growth of harmful bacteria such as Clostridium botulinum, preserve the color and flavor of the meat and more. However, in the presence of amino acids and under certain conditions (such as high temperatures and etc.), they can convert into nitrosamines. Nitrosamines are chemical compounds that can cause damage to DNA (the genetic material of cells). The International Agency for Research on Cancer (IARC) has classified these compounds as possible human carcinogens and they may increase the risk of colorectal, stomach and pancreatic cancers. Additionally, the high fat and cholesterol content of processed meats can lead to increased blood cholesterol levels and heart disease. The excessive salt in processed meats may also contribute to high blood pressure, increased risk of stroke, insulin resistance, inflammation in the body, a higher risk of type 2 diabetes, kidney damage and gastrointestinal inflammation.

Conclusion

Our food choices are very effective in maintaining health and preventing chronic diseases, risk of cancer and etc. For example, consuming fresh fruits and vegetables due to having antioxidants (helps maintain cell health and prevent the destruction of vital molecules in the body), vitamins and fiber and etc., helps strengthen the immune system and protect cells against various diseases and destruction of vital molecules. In addition, replacing refined grains with whole grains such as whole-wheat bread and etc., is a smart choice to improve digestive health and control blood sugar because these grains contain more fiber and nutrients. Reducing the consumption of processed meats is also recommended, as these types of meat are associated with greater health risks. By observing these simple but important principles, one can have a healthier lifestyle and prevent many diseases.