'Only two foods' cause cancer, says dietician — sugar isn't one of them

Nichole Andrews, a registered dietitian nutritionist (Image: Nichole Andrews)

A nutritionist says there are two foods we should avoid above all others if we want to reduce our risk of cancer.

Nichole Andrews, a registered dietitian nutritionist who specialises in oncology, said: "I want to remind you that even though everyone's saying everything that you're eating is increasing cancer risk, it's not. There are only two foods that you eat... that increase your cancer risk."

The two culprits, Nichole says, are alcohol and processed meats. "That's it, that's the full list," she said, specifying that processed meats include "your pre-cooked meats, so hot dogs, deli meats, sausages, bacon" and that alcohol encompasses "all types of alcohol, including red wine".

In her Instagram posts, Nichole also addresses claims about other foods often accused of causing cancer, such as sugar. She clarified: "As a cancer dietician, let me clarify: sugar all on its own will not cause cancer [or] have your cancer grow quicker. If you have a diet high in sugar, you're probably going to have excess calories but... you can have an excess of any foods and then you're going to have a calorie surplus and then you're going to gain weight, gain fat tissue and it's the fat tissue that increases cancer risk."

Nichole wrote an important explanation regarding the sugar-cancer connection, reports Surrey Live, stating: "Sugar doesn't directly cause cancer. All cells (including healthy ones) use glucose for energy. Cutting sugar won't 'starve' cancer cells. What's actually linked to cancer risk is excess fat tissue, which produces inflammatory hormones that promote tumor growth."

However, she underscores the risks of alcohol and processed meats: "Alcohol is a Group 1 carcinogen (the same category as tobacco) and is strongly linked to cancers like breast and liver. Processed meats (like bacon and sausage) also increase colon cancer risk, even in small amounts."

She also explained that it's not sugar itself but rather excess fat tissue that's associated with an increased risk of 13 types of cancer, including breast and colorectal cancer. Fat tissue can lead to inflammation and hormonal imbalances that heighten the risk of cancer.

Nichole advises against completely eliminating sugar, suggesting instead that people should aim to reduce fat tissue through balanced diets, regular exercise and muscle building. She reassures that even without weight loss, improving body composition can decrease cancer risk.

She adds: "Eating sugar in moderation is OK. It's excess calorie intake (from any food) that leads to weight and fat gain, which increases cancer risk. A cookie or slice of cake won't hurt your health — balance is key!"

Cancer Research UK supports Nichole's guidance, confirming: "We know for definite that processed meat is a cause of cancer. We are as sure of this link as we are for other proven causes of cancer, like tobacco and alcohol."

Its statement on the potential cancer risks of sugar is also clear: "There's no evidence that following a 'sugar-free' diet lowers the risk of getting cancer, or that it boosts the chances of surviving if you are diagnosed."

What counts as processed meat?

It's defined as any meat that has undergone treatments like smoking, curing, or salting, or has had chemical preservatives such as nitrates added, all in the name of extending its shelf-life or enhancing flavour. Examples of processed meats include everyday items such as ham, bacon, corned beef, and certain types of sausages like salami, chorizo and hot dogs.

When discussing the link between processed meats and cancer, Cancer Research clarifies that these foods contain chemicals - either added during processing or created during cooking - including nitrates and nitrites. It adds: "When we eat them, nitrates and nitrites can become N-nitroso chemicals (NOCs) that can damage the cells that line our bowel. This damage can lead to bowel cancer."