Over the last several decades, certain foods have been vilified as being potentially capable of causing cancer. So, which ones are the biggest carcinogenic culprits? And how can you eat to prevent cancer or reduce the chances of a recurrence if you've been diagnosed with cancer?

Key Takeaways

• Certain foods have been associated with an increase in cancer incidence and mortality, such as red meat and processed meat.
• Sugar intake has been linked to cancer development and progression, as cancer cells can utilize sugar to fuel growth.
• Other foods like alcohol and ultra-processed foods have been shown to increase risk of cancer.
• Foods like berries, green tea, tomatoes, grapefruit and broccoli have been found to help reduce cancer risk. While these foods can decrease risk of cancer, eating a balanced diet featuring whole foods is essential in helping reduce cancer risk.

The list of potentially cancer-causing foods includes:

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For the carnivores among us, it's probably tough to hear the news that red meat (beef, veal, pork, lamb and goat) and processed meat (hot dogs, lunch meats, ham and bacon) may be off the table.

"There have been many epidemiological studies that have reported an association with high intakes of processed meat and red meat with an increase in cancer incidence and mortality," says Jeannette Schenk, senior staff scientist in the cancer prevention program at Fred Hutchinson Cancer Center in Seattle.

According to the American Institute for Cancer Research, a high intake of red meat is defined as more than three servings per week. A single serving of red meat is about 3 to 4 ounces – or one small hamburger, steak or a medium-sized pork chop. Your total weekly consumption, the AICR reports, should be under 350 to 500 grams (about 12 to 18 ounces cooked) each week. Red meat itself has been classified as a Group 2A carcinogen, which means there is enough evidence to suggest that it probably causes cancer.

The cancer risk associated with processed meat products is even higher. The International Agency for Research on Cancer, a branch of the World Health Organization, classifies processed meats like bacon, ham, hot dogs, salami and other dried or preserved meats as Group 1 carcinogens, meaning that like other Group 1 carcinogens – tobacco, UV radiation and alcohol – research has proven that processed meat can cause cancer in humans. Eating just 50 grams of processed meat each day, the IARC reports, can elevate cancer risk by 18%. Four strips of bacon or one hot dog contains about 50 grams of processed meat.

The reason why these meats appear to elevate cancer risk, particularly colorectal cancer, is believed to be because red meats and processed meats contain mutagens and carcinogens. Mutagens change genetic information by altering DNA, and carcinogens are cancer-causing agents.

When meat is cooked at high temperatures or grilled, amino acids in the meat interact with the heat to form carcinogenic compounds, called heterocyclic amines and polycyclic aromatic hydrocarbons.

"Those have been linked with cancer risk," Schenk points out.

Additionally, consuming overcooked or burned meats could expose you to similar cancer-causing compounds that are created when meats are cooked at high temperatures, according to the FDA. However, there’s not enough evidence to say for certain that eating overcooked or burned food causes cancer in humans.

With processed meats, the cancer risk appears to be related to the way the meat is preserved and cooked. Specifically, the addition of preservatives called nitrates and nitrites may elevate cancer risk. Similarly, smoking meats can also create carcinogenic compounds. Overall, processed meat products are carcinogenic and have been designated by the WHO as “known to cause cancer,” which is the same classification given to tobacco smoking and asbestos........

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