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By Lucy Notarantonio

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Nichole Andrews has shared the most common question she is asked as a registered cancer dietitian on TikTok, and that is: Which foods will increase the risk of cancer? She frequently hears concerns about sugar, beef, gluten, diet soda and plant oils. But, according to Andrews, the answer might surprise you.

"The great news is, it's only two foods," said Andrews, based in Tri-Cities, Washington, adding that none of the commonly feared items are directly linked to cancer risk.

In an interview with Newsweek, Andrews explained that the two culprits she advises people to avoid are processed meats and alcohol, both of which have been shown to significantly increase the risk of multiple cancers.

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In 2024, the National Cancer Institute estimated there will be a total of 2,001,140 new cancer cases and 611,720 cancer-related deaths in the U.S. The most common types include breast, prostate, lung, colorectal, melanoma, bladder, kidney, non-Hodgkin lymphoma, endometrial, pancreatic, leukemia, thyroid and liver cancers.

Andrews, who has 15 years of experience, highlights how alcohol consumption increases the risk of six types of cancer:

1. Breast cancer
2. Colorectal cancer
3. Esophageal cancer
4. Liver cancer
5. Mouth and throat cancers (oral and pharyngeal cancer)
6. Stomach cancer

Processed Meat

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Processed meats are those that have been preserved by smoking, curing, salting, or using preservatives. This includes sausages, ham, bacon and canned meat such as corned beef.

The link between red and processed meat and colorectal cancer has been a growing area of research for years. In 2015, the International Agency for Research on Cancer (IARC) reviewed data from 800 studies and classified processed meat as a Group 1 carcinogen, indicating sufficient evidence that it can cause cancer in humans. Meanwhile, red meat was categorized as a Group 2A carcinogen, suggesting it is probably carcinogenic, but with less definitive evidence.

Fred Tabung, a cancer control researcher with The Ohio State University Comprehensive Cancer Center in Columbus, Ohio, told Newsweek that processed meats should be limited.

"But that does not mean never taste processed meat," he said. "If our bodies see processed meats on a regular basis, that is bad for metabolism and bad for cancer."

'Weight Gain, Not Sugar Itself, Is the Greater Concern'

Andrews points out that her patients fear sugar consumption is going to lead to the sinister disease. However, research has shown that eating sugar doesn't cause cancer.

But overconsumption of it can lead to weight gain, and with the extra pounds comes a risk of health problems—including 13 different types of cancer, according to Cancer Research U.K.

Andrews told Newsweek: "Obesity is a proven risk factor for at least 13 types of cancer because it promotes chronic inflammation, hormonal imbalances (like higher levels of insulin and estrogen), and metabolic changes that create a favorable environment for cancer development. The key takeaway: It's not sugar itself—it's the overall calorie balance and body fat that matter most."

Does Sugar 'Feed' Cancer?

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Research on the relationship between sugar and cancer presents conflicting findings. A large study involving over 300,000 people found no significant link between sugar consumption and the risk of developing most major cancers, such as colorectal, breast, prostate, or pancreatic cancer, though it did suggest a potential association with rarer cancers like lung and esophageal cancer.

In contrast, research by microbiologists and molecular biologists in Belgium indicates that sugar can activate a specific protein, mutations of which have been linked to cancer, particularly pancreatic and colon cancers. These differing results highlight the complexity of understanding sugar's role in cancer development and suggest that further investigation is needed to reconcile these findings.

Andrews explained: "All cells, including cancer cells, use glucose for energy," said Andrews. "It is the body's primary energy source. Both healthy cells and cancer cells rely on glucose to function.

"However, cutting out sugar completely will not 'starve' cancer cells. Your body will naturally produce glucose from other sources, like proteins and even fats, to meet its energy needs."

She points out that cancer cells do not grow faster with sugar, and that the growth is due to genetic mutations and other complex biological factors.

"Not simply because sugar is present in the body," she said. "While cancer cells might consume more glucose than healthy cells, this does not mean sugar causes cancer to grow faster. The process is a byproduct of how cancer cells metabolize energy differently, not a result of dietary sugar intake."

Is Cancer Preventable?

Between 30–50 percent of all cancer cases are preventable, according to the World Health Organization (WHO).

"Diet is one of the most impactful lifestyle factors in cancer prevention and survivorship," said Andrews, adding that a diet rich in plant-based foods—like vegetables, fruits, whole grains, legumes, nuts and seeds—provides essential nutrients and bioactive compounds that help reduce cancer risk.

"These foods are naturally high in fiber, antioxidants and phytochemicals, which work to reduce inflammation, support a healthy gut microbiome, and protect cells from damage that could lead to cancer," she said.

This doesn't mean you have to go fully vegetarian to reap the benefits, nor does it mean being a vegetarian grants cancer immunity. Andrews advises people to focus on high-quality animal proteins, like fish, eggs, poultry, or lean meats or lean dairy, paired with an abundance of vegetables.

"This approach is sustainable, enjoyable, and scientifically supported for cancer risk reduction," she said.

Dr. Eric Winer, the director of Yale Cancer Center and president and physician-in-chief of Smilow Cancer Hospital in Connecticut, has provided the following tips to reduce the risk of cancer:

1. Don't smoke.
2. Maintain optimal body weight.
3. Exercise regularly.
4. Eat a diet that emphasizes fruits and vegetables, grains, some protein and not too much fat.

Is there a health issue that's worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.

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