Sugar, Processed Foods, and Cancer Risk

A healthy diet to reduce cancer risk limits added sugar and processed foods. Learn how sugar and processed foods can increase your cancer risk and what you can eat instead.

The American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention recommends that sugar-sweetened foods and beverages and ultra-processed foods (UPFs) be limited as part of a healthy eating plan. This can help reduce your risk of cancer.

What are sugar and processed foods?

Having a clear idea what sugar and processed foods are can help you make informed choices about your diet.

Sugar

Sugar is found naturally in many foods, like fruits, and helps provide your body with energy. However, adding extra sugar to food and drinks can contribute to health problems.

Sugar is added to many foods and drinks. It comes in many forms, like white, raw, and brown sugar, corn sweetener, and high-fructose corn syrup. All added sugar increases calorie intake and raises the risk of excess body weight and related health problems.

Processed foods

Processed foods are a big part of many people’s diets. They are often easier to access, prepare, and eat. They can also be more affordable than healthier food options. Processed foods are categorized by how much they have been changed from their source.

• Unprocessed or minimally processed foods are not very different from the food they came from. They still have the same nutrients as the source food, like pre-cut vegetables and pasteurized milk.
• Processed foods may contain additives or preservatives for flavor or to preserve a product. They lose some nutrients during processing and often contain added salt, sugar, or preservatives, like canned vegetables with salt, fruit in juice or syrup, or full-fat cheese.
• Ultra-processed foods (UPFs) look nothing like the foods they came from and have lost many nutrients, like fiber and vitamins. UPFs tend to be higher in added sugars, salt, saturated fats, food coloring, flavors, and other food additives and preservatives. Examples include cakes, cookies, candy, salty snacks, instant noodles, fruit drinks (with added sugar), soda (regular and diet), cereal, and other ready-to-eat meals.

Does added sugar increase cancer risk?

Added sugar is not thought to directly increase your risk of cancer. However, eating or drinking too much added sugar can lead to excess body weight and chronic inflammation.

Excess body weight has been linked to 13 types of cancer. The link is stronger for some cancers, like endometrial and esophageal cancers, than others. Chronic inflammation has been linked to a higher risk of colorectal, breast, prostate, and lung cancer. It might also increase the chance that you will get stomach, esophageal, and oral cancer.

Do processed foods increase cancer risk?

UPFs have been linked to weight gain and may increase the risk of cancer and other negative health outcomes. UPFs are often higher in fat, added sugar, and salt, and have less fiber and fewer nutrients than less processed foods. Studies suggest that eating more UPFs might lead to a higher risk of many cancers. The more UPFs you consume, the higher your risk of cancer.

Minimally processed foods, such as fruits, vegetables, and unsweetened juices, are recommended as part of a healthy diet.

How much sugar and UPFs can I safely eat?

Small amounts of UPFs and added sugar can be part of a healthy diet when balanced with foods that are less processed.

Ultra-processed foods and beverages make up more than half of the calories in the average American diet. Out of that, about 1 in 5 calories come from added sugars. This can contribute to weight gain and chronic inflammation.

The ACS guideline suggests cutting out most fast foods and other UPFs that are high in added sugar, saturated fat, starches, and salt.

What can I eat and drink instead of sugar and processed food?

Eating fewer UPFs can make room in your diet for other foods that can reduce your risk of cancer, such as fruits, vegetables, lean protein, low-fat dairy, nuts, and seeds.

See more suggestions on how to choose healthier foods instead of UPFs and added sugar.