Research has linked certain foods to a higher risk of developing cancer and incidentally the same foods also poses a higher risk of developing diabetes. It follows that the very same foods would also pose a risk to one’s health in general, and the healthiest option would be to avoid or limit the intake of these foods. The risks increase when an unhealthy diet goes hand in hand with lack of physical activity, smoking, excess alcohol and being overweight. With serious diseases such as cancer and diabetes, prevention is better than cure.
Refined sugars:
- Sugar is broken down in the gut into glucose and fructose. Glucose is useful, but our bodies do not really need fructose. Large amounts of fructose from added sugars for instance gets turned into fat in the liver, which can lead to all sorts of serious problems, such as high cholesterol and even fatty liver disease.
- Eating a lot of sugar can cause resistance to the hormone insulin, which can contribute towards many diseases. Insulin is one of the hormones that regulates the uncontrolled growth and multiplication of cells in the body.
- Sugar sweetened soft drinks, energy drinks and sports drinks can have up to 12 teaspoons of sugar in a single serving, with no nutritional benefits. Regular consumption can increase the possibility of becoming obese or developing diabetes.
- Rather feed that sweet tooth some high quality carbohydrates, such as fresh fruit. The fiber in fruit helps to slow the absorption of glucose.
- Pair fruit with protein containing food such as nuts, cheese, or yogurt to further reduce the impact on insulin levels.
- Dried fruit are preferable to cookies as a snack, but still spikes insulin levels as the sugar in the fruit becomes very concentrated during the drying process. Rather stick to fresh fruit.
- Fruit juice is, in term of nutritional value, preferable to cold drinks, but still is high in concentrated fruit sugar and will cause a spike in insulin levels. Rather eat the whole fruit and drink water.
Refined flour:
- Refined white flour has been described as wheat flour that lost its nutrients and fiber. It spikes insulin levels without nutritional value.
- Refined carbohydrates are all a source of soluble starch, which the body quickly converts to glucose, increasing the risk of the body becoming insulin resistant.
- Whole grains are richer in fiber and results in a slower rise in blood sugar levels.
- Most baked goods and packaged snacks are high in both sugar and refined flour, increasing the spike in glucose levels and promoting inflammation.
Salt preserved foods:
- A high intake of salt can damage the stomach lining and cause inflammation, or make the stomach lining more sensitive to cancer-causing chemicals.
- Be careful of salt preserved foods, such as pickled vegetables, salted fish and cured meats.
Processed meat:
- Studies have shown a high intake of red- and processed meats may pose a higher risk of developing cancer.
- High-heat cooking methods, such as grilling and barbecuing, can convert some of the proteins in red meat, poultry or fish into potential carcinogens, which are called heterocyclic amines (HCA’s). (Carcinogenic means the potential to cause cancer.)
- When red meat is grilled or barbequed to the point of being charred, the charred meat is a sign that HCA”S have developed.
- When fat drips onto a barbeque fire, it creates smoke with potential carcinogens (called polycyclic aromatic hydrocarbons) which can be deposited on the food.
- Nitrates and nitrites are chemicals used to preserve and flavour processed- and cured meats (for example bacon, ham, sausages) and can lead to the production of nitrosamines in the body, which potentially are cancer promoting chemicals.
- The preservatives and additives in processed foods can accumulate in the body and these toxins can eventually cause damage at the cellular level.
- Reduce these risks by grilling or barbequing leaner meat; keeping food at least 100mm from the heat source to avoid charring; and flip food frequently to avoid charring.
Hydrogenated oils:
- Hydrogenated oils are also known as trans-fats.
- Its chemical structure has been altered to increase shelf life, hide the odour and improve the taste.
- Potato chips are usually fried in hydrogenated vegetable oil and then heavily salted – ending up being abundant in trans-fats, which increase cholesterol levels and raise the risk of heart disease, while the sodium raises blood pressure levels.
- Highly processed packaged snacks and baked goods usually are not only high in sugar and refined flour, but also high in trans-fats.
Sources:
How healthy eating prevents cancer. Article last reviewed 29 November 2016 and published by Cancer Research UK. (cancerresearchuk.org)
Oncologists urge you to stop eating these 8 foods that are proven to cause cancer. Published online 22 May 2017. Daily Medical Infos. (dailymedic.info)
Top 10 cancer causing foods. Published online 21 February 2016 by The Truth about Cancer. (thetruthaboutcancer.com)
Cancer: foods to avoid. Published online (undated) in Daily Mail. (dailymail.co.uk)
Top 10 worst foods for diabetes. Published 23 May 2017. Health and Medicine.
Red, processed meats linked to cancer. Report published 1 November 2009 in the American Journal of Epidemiology.
Does your diet deliver vitamin-rich foods? Published online 15 June 2017. Harvard Medical School.
Build a better cookout. Published online in the July 2017 edition of the Harvard Health Letter. Harvard Medical School. (www.health.harvard.edu)
HEALTH INSIGHT
MARCH 2017
