Cancer remains one of the most feared and devastating diseases of our time. While genetics and environmental factors undoubtedly play critical roles in its development, emerging research shows that everyday dietary choices may significantly influence cancer risk. In a viral video circulating on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, sheds light on six common food items that scientific studies have linked to the onset and progression of cancer.

The eye-opening takeaway? Making intentional changes in what we eat—by reducing or eliminating these red-flag foods—can profoundly improve our long-term health and possibly lower cancer risk. Below, we break down the six problematic food categories identified by Dr. Sethi and provide healthier alternatives that nourish and protect the body.

Processed meats—such as sausages, hot dogs, bacon, and deli meats—are often viewed as convenient, protein-rich meal options. However, their apparent convenience comes at a significant health cost. According to the World Health Organization (WHO), processed meats fall into Group 1 carcinogens, which means there is strong evidence that these foods can cause cancer in humans, particularly colorectal cancer.

Dr. Sethi explains that nitrates, nitrites, and various chemical preservatives used in these meats can harm the cells lining the digestive tract, potentially promoting the formation of cancer cells.

✅ Healthy Swap:
Choose freshly prepared, home-cooked lean meats like grilled chicken, turkey, or fish. Even better, incorporate plant-based protein sources such as lentils, chickpeas, beans, and tofu. These foods are rich in fiber, antioxidants, and anti-inflammatory compounds that protect gut health and promote overall wellness.

Soft drinks, flavored sodas, and even some packaged fruit juices are often consumed as refreshing pick-me-ups. Yet beneath their sweet taste lies a health hazard. Dr. Sethi warns that these sugary beverages do far more than just raise blood sugar levels—they also feed chronic inflammation and are strongly associated with obesity-related cancers, including breast, pancreatic, and colon cancers.

High sugar intake can create an internal environment that fosters tumor growth by contributing to insulin resistance and systemic inflammation.

✅ Healthy Swap:
Opt for naturally hydrating and nutrient-rich drinks such as fresh coconut water, homemade fruit-infused water, or unsweetened herbal teas like chamomile or green tea. These options support cellular repair, improve hydration, and provide antioxidants that strengthen the immune system.

Whether it’s a plate of fries or a golden samosa, deep-fried foods are a favorite indulgence for many. However, regular consumption comes at a steep cost. Dr. Sethi points out that frying at high temperatures—especially in reused or repeatedly heated oils—produces acrylamide, a compound linked to inflammation and an increased risk of several cancers.

Additionally, these foods contribute to oxidative stress, a condition where damaging free radicals outnumber the body’s natural defense mechanisms.

✅ Healthy Swap:
Instead of deep-frying, try air-frying, baking, or grilling vegetables and snacks. Use heart-healthy oils like olive oil for light sautéing. Incorporating roasted vegetables, baked snacks, or steamed dumplings adds variety and taste without the toxic compounds.

While grilling meat gives it that sought-after smoky flavor, overcooking or charring it can produce dangerous chemicals. Dr. Sethi explains that high-temperature cooking methods such as grilling, especially when meat is blackened or burnt, lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)—both of which are known to damage DNA.

DNA damage is a precursor to cancer development, making this a serious concern for regular grillers.

✅ Healthy Swap:
Use slow-cooking, steaming, or oven-baking as safer cooking methods. If grilling is preferred, marinate meat before cooking, as marinades can significantly reduce the formation of harmful chemicals. Adding antioxidant-rich herbs like rosemary, thyme, or oregano can further counteract the negative effects.

While moderate alcohol consumption—such as a glass of red wine—is sometimes touted for cardiovascular benefits, it also carries significant risks. Dr. Sethi highlights that even low to moderate alcohol intake is linked to increased risk of hormone-related cancers, including breast, liver, and colorectal cancers.

Alcohol can disrupt hormone levels, particularly estrogen, and impairs the body’s ability to absorb essential nutrients like folate, which is vital for DNA synthesis and repair.

✅ Healthy Swap:
Replace alcoholic drinks with non-alcoholic fermented beverages such as kombucha, beetroot kanji, or antioxidant-rich drinks like pomegranate juice. These not only provide a refreshing tang but also deliver probiotics, polyphenols, and immune-boosting properties.

From instant noodles and chips to frozen meals and packaged snacks, ultra-processed foods dominate many modern diets. However, Dr. Sethi cautions that these highly manufactured products are loaded with refined sugars, artificial additives, and unhealthy fats. Frequent consumption creates a persistent state of low-grade chronic inflammation—a known driver in the development of various cancers.

These foods also lack the essential nutrients that support the body’s detoxification systems and immune function.

✅ Healthy Swap:
Make time for simple home-cooked meals using whole grains, fresh vegetables, nuts, and seeds. Easy dishes like vegetable khichdi, oats upma, or quinoa salads can be both healing and satisfying. Preparing meals from scratch ensures you’re avoiding hidden chemicals while giving your body the nourishment it needs.

A balanced diet is a nutritional plan that supplies your body with all the essential nutrients—carbohydrates, proteins, fats, vitamins, and minerals—in the right amounts. This type of diet supports optimal bodily function, growth, repair, and helps in disease prevention, including reducing the risk of chronic illnesses like cancer.

A truly balanced diet emphasizes:

• Variety from different food groups
• Portion control
• Whole, minimally processed foods
• Adequate hydration
• Mindful meal planning

Understanding the connection between diet and disease is the first step toward proactive health. By avoiding these red-flag foods and choosing wholesome, nutrient-rich alternatives, you can empower your body with the tools it needs to prevent illness and thrive.

🟢 Choose wisely. Eat mindfully. Live healthily.