Cancer is a complex disease. There are many different types of cancers, as well as many potential causes. Although we still don’t know all the answers, what is known is that a variety of factors can contribute to the development of cancer.

Genetic makeup and family history play a role. But external factors that you may have some have control over — like your lifestyle habits — have an even bigger impact. In fact, research shows that 80 to 90 percent of malignant tumors are related to external factors.

One of the most important lifestyle factors to consider is your diet. That’s because a large body of research has shown that some foods are associated with a higher risk of certain types of cancer.

In this article, we’ll take a closer look at specific foods and beverages that may increase your risk of cancer, and what the scientific evidence has to say about the link between these foods and the risk of cancer.

Foods that may increase your cancer risk

Some foods can increase your risk of type 2 diabetes and obesity, which are associated with certain types of cancer. Other foods contain carcinogens, which are harmful substances that have the capacity to cause cancer.

It’s worth noting that exposure to carcinogens doesn’t always cause cancer, though. It depends on your genetics, as well as the level and duration of exposure to the carcinogen.

With this in mind, let’s dig into what research has discovered about which foods may increase your risk of different types of cancer.

1. Processed meats

Processed meat is any type of meat that’s been preserved by smoking, salting, curing, or canning. Most processed meats are red meats. Some examples of red meat that’s been processed include:

• hot dogs
• salami
• sausage
• ham
• corned beef
• beef jerky

2. Fried foods

When starchy foods are cooked at high temperatures, a compound called acrylamide is formed. This can happen during frying, baking, roasting, and toasting.

Fried starchy foods are especially high in acrylamide. This includes fried potato products, like french fries and potato chips.

Eating a lot of fried food also increases your risk for type 2 diabetes and obesity. These conditions can promote oxidative stress and inflammation, further increasing your cancer risk.

3. Overcooked foods

Overcooking foods, especially meats, can produce carcinogens.These substances may increase the risk of cancer by altering the DNA of your cells.

You’re more likely to overcook foods when you cook with high temperatures or over an open flame. This includes cooking methods like:

• grilling
• barbecuing
• pan-frying

To reduce your risk of carcinogens from high-heat cooking, try using healthier cooking methods such as:

• poaching
• pressure cooking
• baking or roasting at lower temperatures
• slow cooking in a crock pot or slow cooker

4. Dairy

There’s some evidence that dairy may increase the risk of prostate cancer. Dairy foods include products like:

• milk
• cheese
• yogurt

5. Sugar and refined carbohydrates

Sugary foods and refined carbs can indirectly increase your risk for cancer. Some examples of these foods include:

• sugar-sweetened beverages
• baked goods
• white pasta
• white bread
• white rice
• sugary cereals

Eating a high concentration of sugary, starchy foods may put you at an increased risk of developing type 2 diabetes and obesity. 

To limit the health effects of refined carbohydrates, try to swap these foods with healthier alternatives such as:

• whole grain bread
• whole grain pasta
• brown rice
• oats

6. Alcohol

When you consume alcohol, your liver breaks down alcohol into acetaldehyde, a carcinogenic compound.

In women, alcohol increases levels of estrogen in the body, according to a 2015 study. This is linked with a higher risk for estrogen receptor-positive breast cancer.