The relationship between diet and cancer has been studied for decades. Although no single food can cause or prevent cancer alone, overall dietary habits play a major role in determining cancer risk. The World Health Organization (WHO) estimates that up to one-third of cancers could be prevented through a healthy lifestyle, which includes a balanced diet.
Are there foods that cause cancer?
No food alone "causes cancer,'' but certain eating habits, if prolonged over time, can increase the risk. The most authoritative studies point out that:
- Processed meats (such as cured meats, frankfurters, bacon) have been classified by IARC (International Agency for Research on Cancer) as "carcinogenic to humans" (group 1), with solid evidence for colorectal cancer.
- Red meats (beef, pork, lamb) are considered "probably carcinogenic" (group 2A), if consumed in large quantities.
- Cooking at high temperatures (grill, barbecue, intense frying) can generate carcinogens such as heterocyclic amines and polycyclic aromatic hydrocarbons.
- Processed meats (such as cured meats, frankfurters, bacon) have been classified by IARC (International Agency for Research on Cancer) as "carcinogenic to humans" (group 1), with solid evidence for colorectal cancer.
- Red meats (beef, pork, lamb) are considered "probably carcinogenic" (group 2A), if consumed in large quantities.
- Cooking at high temperatures (grill, barbecue, intense frying) can generate carcinogens such as heterocyclic amines and polycyclic aromatic hydrocarbons.
Additives: nitrates, nitrites, dyes, sweeteners
- Nitrites and nitrates: used in cured meats to preserve them and maintain their pink color, they can form nitrosamines, potentially carcinogenic substances.
- Food dyes: some, such as E120 or E124, have been studied for possible adverse effects, but are allowed in Europe within strict limits.
- Sweeteners: aspartame was evaluated in 2023 by the WHO and classified as "possibly carcinogenic" (group 2B), but only at high doses and not under conditions of normal use.
Specifically, in the case of bladder cancer, the presence of preservatives such as nitrates, nitrites, dyes, and sweeteners may contribute to the risk: these substances, after being metabolized by the digestive system, are eliminated through the urine and accumulate in the bladder, where they can exert carcinogenic action.
- Food dyes: some, such as E120 or E124, have been studied for possible adverse effects, but are allowed in Europe within strict limits.
- Sweeteners: aspartame was evaluated in 2023 by the WHO and classified as "possibly carcinogenic" (group 2B), but only at high doses and not under conditions of normal use.
Specifically, in the case of bladder cancer, the presence of preservatives such as nitrates, nitrites, dyes, and sweeteners may contribute to the risk: these substances, after being metabolized by the digestive system, are eliminated through the urine and accumulate in the bladder, where they can exert carcinogenic action.
What protects against cancer?
Some foods, when eaten regularly, appear to reduce the risk of developing cancer:
- Fruits, vegetables, legumes, whole grains: rich in fiber, antioxidants and phytochemical compounds.
- Mediterranean-type diet: is associated with a lower risk of several chronic diseases, including some cancers.
- Fruits, vegetables, legumes, whole grains: rich in fiber, antioxidants and phytochemical compounds.
- Mediterranean-type diet: is associated with a lower risk of several chronic diseases, including some cancers.
Not just diet: lifestyle matters
Nutrition is an important piece, but not the only one. The risk of cancer is also reduced:
- Avoiding cigarette smoking.
- Limiting alcohol.
- Getting regular physical activity.
- Maintaining a healthy body weight.
- Avoiding cigarette smoking.
- Limiting alcohol.
- Getting regular physical activity.
- Maintaining a healthy body weight.
Conclusion
Science tells us that there are no "miraculous" or "poisonous" foods. It is the overall balance of diet, along with a healthy lifestyle, that makes the real difference in cancer prevention.
