New study results: Cut ultra-processed foods to lower colon cancer risk

This piece is sponsored by Avera.

A study in the Journal of the American Medical Association has found a link between ultra-processed foods and earlier colon cancer diagnoses.

The study, which is part of a larger Nurses’ Health Study II investigation, included nearly 30,000 women younger than 50 and showed that higher consumption of ultra-processed foods is associated with increased risk of early onset colon polyps that could lead to early onset colorectal cancer.

“The results are compelling and should cause us all to think about changing our eating habits to try to prevent cancer,” said Dr. Heidi McKean, an Avera medical oncologist specializing in gastrointestinal and colorectal cancer.

Cut processed meat to cut colon cancer risk

“If we are talking specifically about colon cancer, the foods that make the biggest difference to eliminate are processed meats,” said Jessica Muth, an outpatient dietitian at the Avera Cancer Institute.

Processed meats to limit include:

• Hot dogs and brats
• Pepperoni
• Bacon
• Deli meats
• Jerky

Other ways to limit ultra-processed foods

Ready-to-eat foods that have been changed significantly from their natural state and contain a high amount of sugar, salt or saturated fat are considered ultra-processed.

“If you’re drinking soda or sugary drinks every day or eating candy or chips or anything in a package that has added ingredients that you don’t find in your kitchen — these are the foods to look at more closely,” Muth said.

Ultra-processed foods include:

• Packaged sweet and savory snacks
• Artificially sweetened drinks
• Refined-grain bread
• Candy

Small changes make a difference

Cutting down on the amount of ultra-processed food you eat doesn’t have to be all or nothing. Any effort you make to limit ultra-processed drinks and food in your diet has a positive impact on more than just your cancer risk.

Muth said it’s important to look at a healthier diet as a lifestyle change, making realistic adjustments where you can.

“You can double down by taking out one ultra-processed food and replacing it with a whole food like a fruit or vegetable,” Muth said. “Now, you’ve done two good things by only making one big change.”

Some easy swaps to try:

• Substitute lettuce wraps for processed bread to make a quick sandwich.
• Exchange deli meat and red meat with canned tuna, hardboiled eggs, lean turkey or roasted chicken.
• Enjoy a favorite chip dip with carrot sticks and cucumbers instead of chips.
• Choose nuts or popcorn over prepackaged chips and crackers when snacking.

Some dietary recommendations may not align with a diet aimed at preventing colon cancer, so look for gaps in your diet, and make sure you are getting enough of the foods that you need.

“Fruits, vegetables, whole grains, dairy and plant-based foods (beans, legumes, nuts and seeds) provide the majority of the vitamins, minerals and fiber that we all need,” Muth said.

Colonoscopies starting at age 45 is still the best way to detect and stop colon cancer from growing. Those younger than 45 should be aware of concerning symptoms and talk to their provider.

Get more wellness tips and news at Avera.org/Balance.