Diet and Cancer: What the Evidence Really Says

Can what you eat cause cancer — or protect you from it? The relationship between diet and cancer is complex, but there is good evidence that dietary choices significantly influence cancer risk.

Foods and habits that increase cancer risk:

1. Processed and red meats: Strong evidence links high consumption of processed meats (like sausages, deli meats) and red meat to colorectal cancer. The WHO classifies processed meats as Group 1 carcinogens.

2. Aflatoxins in food: In Pakistan, improperly stored grains, nuts, and pulses can grow Aspergillus mould, producing aflatoxins — a potent cause of liver cancer. Store food properly and avoid mouldy foods.

3. Alcohol: Strong evidence for cancers of the liver, bowel, breast, oesophagus, and mouth. Even small amounts increase risk.

4. Obesity: Excess body fat is linked to at least 13 types of cancer. Obesity drives inflammation and hormonal changes that promote cancer growth.

Dietary patterns that may reduce risk:

1. High-fibre diet: Fruits, vegetables, wholegrains, and pulses reduce colorectal cancer risk. The traditional Pakistani diet, rich in daal and sabzi, is protective when not heavily processed.

2. Cruciferous vegetables: Cauliflower, broccoli, cabbage, and mustard greens contain compounds that may help protect against cancer.

3. Maintaining a healthy weight: One of the most important cancer prevention strategies.

Pakistan-specific advice:

• Avoid reheating cooking oil repeatedly (produces carcinogens)
• Ensure grains and nuts are stored properly to avoid mould
• Reduce intake of commercially fried foods and heavily processed snacks
• Prioritise fruits, vegetables, and legumes

Key message: No single food cures or causes cancer, but consistent dietary patterns over a lifetime matter significantly. Eat whole foods, maintain a healthy weight, and avoid processed meats.