Colon cancer, popularly known as colorectal cancer, was earlier thought to be a disease of old age and is now affecting people below the age of 50. Colon cancer develops in the colon or rectum. It starts from small cells called polyps that form in the large intestine. With a changing lifestyle, it is one of the most common cancers in the world and the second most deadly in the US. Research has shown that genetics and screening play a crucial role in the diagnosis and development of colon cancer, but food choices and habits play the most important role in it.
Research based in the EU and the US suggests that the risk of colon cancer can be prevented by proper food and interventions at a young age. Studies point out that food rich in saturated fats, sugar, and processed meat is the most triggering for colon cancer. Avoiding some food items and swapping them with healthier alternatives can help prevent colon cancer.
Processed meat
Popular foods like ham, sausages, and bacon are all considered to be cancer-causing, as per the WHO standards. The presence of nitrogen compounds, salt, and preservatives makes their regular consumption prone to colon cancer. Science backs that this should be replaced by unprocessed and fresh chicken, fish, or turkey meat, which can be seasoned using rock salt, herbs, and natural spices.
Fast food and ultra-processed food
Ultraprocessed and junk food items like fries and chips contain added salt, sugar, and preservatives and are often deep-fried. They lead to obesity and inflammation, which is related to colon cancer. Experts suggest eating more home-cooked meals, with lean meat and raw food, which is minimally processed or not processed.
Processed sweets and sugary drinks
Sugary drinks containing high sugar content, like sodas, tea, coffee, and pastries or doughnuts, which are high in sugar, trigger inflammation and make you obese, leading to risks of colon cancer. These food items have a high glycemic index, which leads to a spike in sugar levels. Studies suggest reducing the intake of these substances and increasing the intake of fruit juices, or whole wheat and healthy grain bread.
Some dairy fats and high saturated fats
Saturated fats not only lead to colon cancer but also create gut problems. Butter, full-fat dairy, and fatty meat cuts are linked with cancer. Scientists suggest leaner meat options, and light dairy products like yoghurt, skim milk, and other milk alternatives. Healthy fats instead of saturated fats, like avocado, nuts and seeds, and olive oil, are also some more nutritious alternatives.
