10 Foods Linked to Cancer You Should Avoid

According to the American Institute for Cancer Research, up to 70% of cancers can be prevented through informed lifestyle and dietary choices. One key step is reducing your exposure to potentially carcinogenic foods. Here are ten commonly consumed items you may want to reconsider.

1. BPA-Lined Cans

Bisphenol-A (BPA), found in the lining of many canned foods and drinks, has been linked in animal studies to cancer, infertility, obesity, and diabetes. Unless labeled “BPA-free,” canned goods likely contain this chemical. BPA is also found in plastic containers and dental sealants.

2. Cured and Smoked Meats

Processed meats like bacon, sausages, hot dogs, salami, and beef jerky contain nitrates and nitrites. When cooked, these preservatives can turn into N-nitroso compounds, which have been associated with a higher cancer risk, especially colorectal cancer.

3. Farmed Fish

Farm-raised fish often contain higher levels of PCBs (polychlorinated biphenyls)—a known carcinogen—compared to wild-caught fish. Overcrowding in fish farms also leads to the use of antibiotics and pesticides, further increasing chemical exposure.

4. Grilled Meats

Cooking meat over an open flame produces polycyclic aromatic hydrocarbons (PAHs), which can attach to the food when fat drips into the flame and creates smoke. PAHs have been shown to have carcinogenic properties in animal studies.

5. Hydrogenated Oils (Trans Fats)

These chemically altered fats extend shelf life but can cause inflammation and chronic diseases. According to Harvard, trans fats are linked to heart disease, stroke, and possibly cancer due to their role in promoting systemic inflammation.

6. Microwave Popcorn

Microwave popcorn bags are often lined with PFOA and PFOS, chemicals that can leach into the popcorn when heated. These compounds have been linked to tumors in animal studies and increased rates of prostate cancer in factory workers exposed to them.

7. Non-Organic Fruits and Vegetables

Conventionally grown produce is often sprayed with pesticides and herbicides, some of which have been associated with increased cancer risk. The Environmental Working Group recommends choosing organic options for produce with the highest pesticide residue.

8. Processed Foods

Highly processed foods, often loaded with additives, preservatives, sugars, and refined flours, may contain carcinogenic ingredients. Cured meats, in particular, are high in nitrites and nitrates, which are linked to digestive system cancers.

9. Refined Sugars

Refined sugar not only contributes to obesity, inflammation, and metabolic issues, but also fuels cancer cell growth, according to some research. Elevated insulin and blood sugar levels may create an environment where cancer cells thrive.

10. Soda and Sports Drinks

These sugary beverages offer no nutritional benefit and are full of ingredients like high-fructose corn syrup, artificial dyes, brominated vegetable oil, and aspartame—the latter of which has been linked to potential cancer risks in some studies.

Final Thoughts

While avoiding these foods won’t guarantee you’ll never get cancer, limiting your exposure to potentially harmful ingredients is a smart move toward long-term health and disease prevention. Focusing on whole, organic foods and minimizing processed items can make a meaningful difference.