Ultra-processed food and cancer risk: Say no to instant noodles, ready-to-eat meals, sugary drinks

Ultra-processed food poses a high risk of cancer. (Image: Canva)

Ultra-processed food consumption has surged in recent years, partly due to their affordability, convenience, and extended shelf life. These foods undergo extensive processing and contain numerous additives, preservatives, and artificial components. Examples include sugary drinks, packaged snacks, instant noodles, and many ready-to-eat meals. While undoubtedly convenient, a diet high in ultra-processed foods may increase the risk of cancer and other health issues, with growing evidence supporting this connection.

What are ultra-processed foods ?

Ultra-processed foods are industrial formulations with five or more ingredients, says Dr Pooja Babbar, consultant in medical oncology at CK Birla Hospital, Gurugram. They often contain ingredients such as hydrogenated oils, high-fructose corn syrup, flavour enhancers, colourings, emulsifiers, and preservatives not commonly used in home cooking. Examples of highly processed foods include sugar-filled drinks, packaged snacks, candy, instant noodles and soups, ready-to-eat and frozen meals, and processed meats, such as hot dogs and sausages.The link between ultra-processed foods and cancer

Numerous studies have investigated the potential link between ultra-processed foods and cancer risk, notes Dr Babbar. Key findings include:

Elevated caloric density: Ultra-processed foods are often high in calories, sugars, and unhealthy fats, contributing to obesity. Obesity is a well-known risk factor for several cancers, including breast, colorectal, and pancreatic cancers.

Chemical additives: Many ultra-processed foods contain preservatives and additives that may be carcinogenic. Animal studies have linked certain artificial sweeteners and colorings to an increased cancer risk.

Nutritional deficiencies: These foods generally lack fibre, antioxidants, and other essential nutrients critical for cancer prevention. A nutrient-deficient diet can weaken the immune system and increase cancer risk.

Inflammation: A diet high in ultra-processed foods can promote chronic inflammation, associated with an increased risk of cancer. Ingredients like refined carbohydrates and trans fats can trigger inflammatory responses in the body.

Consider adopting the following dietary habits to reduce your cancer risk:

Increase your intake of whole foods: Focus on eating whole or minimally processed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in fibre, antioxidants, and essential nutrients.

Carefully read labels: Be mindful of food labels and avoid products with long ingredient lists, especially those with unfamiliar chemicals and additives.

Cook at home: Preparing meals at home gives you control over the ingredients, helping you avoid the additives in many ultra-processed foods. Experiment with recipes using fresh, whole ingredients.

Limit sugary and processed snacks: Choose healthier alternatives like water, herbal tea, nuts, and fresh fruit over sugary drinks and processed snacks.