Diet tips: Cut processed foods in daily diet with these 10 healthy substitutes to lower cancer risk

What to drink: Switch soda and sugary drinks with infused water or herbal tea. Flavoured water with lemon or mint is refreshing and cuts back on harmful sugars (Image: Canva)

Did you know that the food choices you make every day could influence your risk of cancer? What you eat matters, especially when it comes to processed foods. Processed foods are convenient but often loaded with sugar, sodium, unhealthy fats, and preservatives, all of which contribute to chronic inflammation, obesity, and a higher risk of several cancers.

Highly processed foods, like packaged snacks, sugary cereals, and deli meats, undergo multiple stages of modification and often include chemicals and additives, warns Dr Avinash Upaddhay, Oncologist and member of Doctube,  Patna, “The link between ultra-processed foods and certain cancers, such as colorectal and breast cancer, has become clearer in recent years. These foods promote inflammation, weight gain, and may even disrupt the gut microbiome. Cutting them out doesn’t mean sacrificing taste, it just means being smarter with your choices,” he says.

You don’t have to change your entire diet overnight. Even small changes can add up. Dr Upaddhay explains, “Think of substitution, not elimination. Replace harmful choices with whole, nutrient-dense options. This approach is sustainable and offers long-term health benefits.”

Also read | Diet tips: Best foods to fight cancer naturally, from papaya to brown rice, more

Use whole grains instead of white bread or pasta: Switch to brown rice, quinoa, or whole wheat pasta to boost nutrients and fibre (Image: Canva)

By focusing on real, unprocessed foods, you’re also likely to feel more energised, improve digestion, and naturally maintain a healthier weight, key factors in cancer prevention.

Dr Upaddhay suggests these 10 healthy substitutes in your daily diet to lower cancer risk:

1. Swap processed meats for legumes or fresh poultry: Avoid deli meats and go for lentils, beans, or grilled chicken instead.

2. Replace sugary breakfast cereals with oats: Choose steel-cut or rolled oats topped with fresh fruit and nuts for a fibre-rich start.

3. Use whole grains instead of white bread or pasta: Switch to brown rice, quinoa, or whole wheat pasta to boost nutrients and fibre.

4. Switch soda and sugary drinks with infused water or herbal tea: Flavoured water with lemon or mint is refreshing and cuts back on harmful sugars.

Also read | Cancer prevention starts in your kitchen: Follow this oncologist-approved diet plan to reduce cancer risk

5. Swap store-bought snacks for homemade options: Try air-popped popcorn or roasted chickpeas to avoid trans fats and preservatives.

6. Trade flavoured yoghurt for plain greek yoghurt with fruit: Unsweetened Greek yoghurt with berries offers probiotics without the sugar.

7. Choose natural nut butters over sweetened spreads: Go for almond or peanut butter that lists just two ingredients: nuts and salt.

8. Opt for packaged sauces and dressings with homemade versions: Olive oil and vinegar or homemade hummus give taste without the additives.

9. Try fresh or frozen veggies instead of canned: Fresh or flash-frozen vegetables maintain nutrients and skip excess salt.

10. Take fresh fruit instead of packaged desserts: Berries, apples, or frozen banana bites make naturally sweet, fibre-rich treats.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.