Imagine that slice of bacon that you enjoy every morning that is just roasted may be quietly threatening your health. Yes, you heard it right. On our dinner tables, some seemingly delicious, common foods may actually contain ingredients that can increase the risk of cancer. This is not alarmism, but the conclusion of years of scientific research.
We all know that health is the greatest wealth in life, especially for people of our age, the importance of health is self-evident. However, what you may not know is that some of the eating habits in your daily life can be the hidden killers of health.
Types of common carcinogenic foods and their risks
Processed meats: a hidden health minefield
Processed meat products, such as cured meats, sausages, and hams, are common foods in the daily diet. Preservatives and colourings are often added to these foods during processing, with nitrite being the most common additive. Nitrite may be converted in the body to nitrosamines, which are known to cause cancer. Studies have shown that long-term consumption of processed meat products may increase the risk of colorectal cancer.
Recommendation: Reduce your intake of processed meat and choose more fresh, unprocessed meat.
The Danger of Sweetness: The Hidden Danger of High-Sugar Foods
Foods high in sugar are not only associated with obesity and abnormal glucose metabolism (diabetes), but may also increase the risk of certain cancers. Studies have shown that excessive sugar intake can lead to an increase in insulin levels in the body, which may promote the growth of cancer cells. Especially for breast and colorectal cancers, a diet high in sugar has been linked to an increased risk.
Recommendation: Control your sweet intake and choose foods and beverages that are low or free of sugar.
Too much salt: It's not just blood pressure
What is often overlooked in high-salt foods is their potential carcinogenic risk. Long-term intake of too much salt, especially in certain preserved foods, has been shown to be associated with an increased risk of stomach cancer. Excessive salt intake can damage the stomach lining and thus increase the risk of stomach cancer.
Recommendation: Reduce the consumption of preserved foods and reduce the salt intake in the daily diet.
Cooking Practices and the Risk of Cancer: The Hidden Dangers Behind the Heat
High Temperature Cooking: A Balance of Taste and Risk
High-temperature cooking methods, such as grilling and frying, can add flavor to food, but they may also increase the production of carcinogens. At high temperatures, proteins and fats in meat undergo a chemical reaction to produce polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines, which have been scientifically proven to be associated with an increased risk of cancer.
The smoke produced when grilling meat contains a variety of chemicals that can be inhaled or deposited on food and can also pose a health risk.
Tip: Whenever possible, choose low-temperature cooking methods such as steaming, boiling, or preparing meat products by frying rather than frying.
Safe cooking methods: reduce the risk of cancer
Using low-temperature cooking methods, such as steaming, boiling or slow cooking, not only preserves the original nutrient content of the food, but also reduces the production of carcinogens.
Adding antioxidant-rich spices such as ginger, garlic and herbs during cooking may help reduce the production of carcinogens.
Suggestion: During cooking, pay attention to the color change of food and avoid overcooking to reduce the production of carcinogens.
How to reduce the risk of cancer in your daily life: practical strategies
Balanced Diet: A Diverse Cancer Prevention Strategy
A balanced diet is key to reducing the risk of cancer. Make sure your diet is rich in vegetables, fruits, and whole grains, which are rich in essential vitamins, minerals, and fiber to help maintain a healthy weight and promote gut health. In particular, dark vegetables and berries are particularly beneficial for cancer prevention due to their high antioxidant properties.
Reduce your intake of red and processed meats in favor of fish, poultry or plant-based protein sources such as legumes and nuts.
Food Safety Choices: A Smart Guide to Everyday Shopping
When buying and preparing food, take care to choose fresh, unprocessed, or low-processed foods. Avoid foods that contain too many additives or preservatives.
When buying vegetables and fruits, try to choose organic products to reduce your intake of pesticides and chemical fertilizers. If organic products are not available, make sure to wash fruits and vegetables thoroughly to remove surface residue.
Lifestyle Modifications: A Comprehensive Strategy for Health
Maintain a healthy weight: Obesity has been linked to several cancer types. Maintain a healthy weight through a balanced diet and moderate exercise.
Quit smoking and limit alcohol intake: Both smoking and excessive alcohol consumption have been shown to be associated with an increased risk of several cancers.
Maintain adequate physical activity: Regular exercise can help reduce your cancer risk while also improving your quality of life.