I’m a cancer dietitian — I would never consume these 7 foods and drinks
She’s got a beef with these seven items.
Nichole Andrews, a Washington-based oncology dietitian and author, is sharing the seven foods and drinks she warns may increase your risk of developing cancer or having it return.
In her June TikTok, which has garnered 2.9 million views, Andrews recommends avoiding alcohol, processed meats, soda, red meat, coffee drinks, white grains and plant-based milks.
Alcohol
Cheers to … sobriety? Andrews shares that she’s a teetotaler in the name of total body betterment, “I do not consume any alcohol. All types of alcohol — including red wine — are going to increase your risk of six different cancers.”
According to the Centers for Disease Control and Prevention, alcohol raises the risk of cancers of the mouth and throat, larynx, esophagus, colon and rectum, liver and breast.
Alcohol raises the cancer risk because rather than digesting it, your body breaks it down into a chemical called acetaldehyde, which can damage DNA and prevent the body from repairing itself. The more you drink, the greater your risk.
In a previous TikTok, Andrews said the first and best step you can take to reduce your cancer risk is to cut out alcohol completely.
Processed meats
Next up on the chopping block? Processed meats.
Andrews shares, “Processed meats increase colorectal cancer risk at any consumption.”
“Whether that’s pepperoni … or pre-cooked meats,” she continued. “Any consumption of that is going to be increasing your risk of cancer.”
Andrews said she specifically avoids deli meats and hot dogs, opting to make her own healthier version with raw sausage and a whole-wheat bun.
Her advice is echoed by experts.
In 2015, the World Health Organization named processed meat a carcinogen, noting that there is “sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.”
Processed meats fall under the dubious banner of ultraprocessed foods. Recent research reported that people who eat 10% more UPFs than others have a 23% higher risk of head and neck cancer. Experts believe the increased cancer risk may be caused by nitrates within the meat that combine with compounds in the body to damage cells.
Soda
Andrews abstains from soda, especially when dining out, “I do not order sugary beverages when I go out to eat.”
Opting instead for water or unsweetened iced tea, she explains that sodas, particularly those with bottomless restaurant refills, equate to a ton of extra calories.
Andrews imparts, “Excess body fat tissue … increases the risk of 13 different cancers.”
As The Post previously reported, older women who drink just one sugar-sweetened beverage a day have a “significantly higher” risk of developing liver cancer and dying from chronic liver disease.
And diet soda drinkers are not exempt, as these beverages typically contain artificial sweeteners like aspartame and Ace-K.
Last year, the World Health Organization’s cancer research division classified aspartame as “possibly carcinogenic to humans,” calling for further research on potential health risks.
Further, a 2022 French study linked aspartame to an increased risk of stroke and Ace-K to a higher risk of coronary artery disease.
Consuming sugary or artificially sweetened drinks has also been shown to raise your risk of heart disease.
Red meat
For Andrews, red meat is a red flag when it comes to cancer.
She notes that red meat in moderation does not correlate to an increased risk of cancer. However, consuming more than 18 ounces of red meat per week has been associated with increased odds of colorectal cancer.
Though it’s nutrient-rich, red meat contains heme iron, which can facilitate the production of potentially carcinogenic chemicals.
Andrews shares, “I usually keep to about just one serving of red meat a week, or I just don’t have any at all. When I’m going out to eat or cooking at home, I’ll build my meals around chicken, turkey, fish, seafood or even different types of plant proteins like soy.”
Coffee drinks
Coffee provides myriad health benefits — consuming three to four cups of joe a day has been shown to reduce the risk of liver cancer and other alcohol-related liver diseases.
A recent study also found that moderate coffee consumption can lower the risk of developing a combination of diabetes, stroke and heart disease, known as cardiometabolic multimorbidity.
However, these benefits are compromised when your cup of coffee veers into dessert territory. If you’re a Frappuccino fan, Andrews recommends opting for a few key changes, “I do like a cold coffee or a blended coffee throughout the summer, but those can get so high in calories so fast.”
She said she gets a kid-sized drink and orders it half-sweet. This hack effectively halves the sugar and calories of specialty coffee drinks, which often pack more sugar per cup than some of us should be consuming in a day.
White grains
When it comes to grains, Andrews never goes for the white variety. “I’m a whole-grain girl through and through. Whole grains are going to help you reduce risks of colon and breast cancer, and [they’ll] give you more fiber and more nutrients as well because [they’re] less processed.”
She explains that while white grains like those found in white bread are not expressly linked to increased cancer risk, the lack of fiber makes them a poor choice overall.
Plant-based milks
Andrews said that despite the popularity of alternative milks, she always chooses nutrient-rich, full-fat dairy. “I don’t do the plant milks … because they are so low in protein.”
She also said the “amazing” calcium in cow’s milk reduces the risk of colorectal cancer.
Her preference is supported by experts who warn that plant-based options are not always nutritionally equal to what comes from animals.
As The Post reported, the compound trans-vaccenic acid, or TVA, found in dairy products like milk, cheese, butter and yogurt, seems to activate T cells, which help the immune system fight germs and tumors and protect against disease.
