Nicole Andrews, a registered dietitian and nutritionist who specializes in oncology, recently went viral on TikTok with a video detailing the items on her “don’t touch” list, a clip that has been viewed nearly 3 million times. It became.
A cancer nutritionist reveals the foods and drinks she avoids at all costs, and while some surprising items are featured, diet soda is fine in her book.
Nicole Andrews, a registered dietitian and nutritionist who specializes in oncology, recently posted a video on TikTok detailing the items on her “don’t touch” list, and the clip has been viewed nearly 3 million times. Ta.
Ms Andrews, 38, who is based in Washington, US and goes by the nickname ‘Oncology Nutritionist’, created the list to combat misinformation about what we eat and drink and the risks of cancer. He said he did.
“I know how amazing and powerful nutrition is in improving outcomes and reducing the risk of relapse for survivors,” she said.
“Unfortunately, there’s a lot of misinformation out there that prevents people from eating well, so I’m very excited to help clear up that confusion and help people eat with confidence. I am very happy.”
First on her list, perhaps unsurprisingly, is alcohol.
Although there is debate about the health benefits of drinking a glass of red wine, Andrews explained that when it comes to cancer risk, alcohol is a no-no.
“I don’t consume any alcohol,” she said.
“All types of alcohol, including red wine, increase the risk of six types of cancer.
“It’s ethanol among alcohols.
“In fact, consuming any type of alcohol immediately begins to increase your cancer risk.”
The link between alcohol and many cancers, including those of the liver, colon, and breast, is well established by scientists.
In the UK, one in 25 cancers is thought to be caused by alcohol consumption, with around 12,000 cases each year.
Although there is debate about the health benefits of drinking a glass of red wine, Andrews explained that when it comes to cancer risk, alcohol is a no-no.
“All types of alcohol, including red wine, increase the risk of six types of cancer,” Andrews said. But good news for soda lovers, the diet version is fine
Pepperoni and other processed meats were the second item on Andrew’s list.
The second item on the list was pepperoni and processed meat.
“Any consumption of processed meat increases the risk of colorectal cancer,” she said.
“So whether it’s pepperoni or cooked meat, consuming it increases your cancer risk.”
In a similar vein, Ms Andrews said the third item on the list was deli meats (also known as lunchmeat in the UK) such as sliced ham for the same reason.
Eating too much processed meat is a known risk factor for bowel cancer, and is estimated to be responsible for almost one in six of the approximately 45,000 cases of bowel cancer diagnosed in the UK each year.
Nitrates and nitrites, chemicals used in the process of preserving these meats, can damage cells in the intestines and cause changes that can lead to cancer.
Number four on Andrew’s list was sugary drinks, but this doesn’t mean they contain any specific ingredients, and these drinks represent empty calories that can lead to weight gain and, ultimately, cancer risk. It’s because I’m here.
“Ensuring you keep your body fat tissue in check will help you balance healthy calorie levels,” she said.
“I don’t want to get calories from soda.
“When you eat out and drink lots of soda, you end up ingesting a lot of extra calories.”
But in good news for those who prefer diet sodas, Ms Andrews said these were fine alongside her own favorites, water and unsweetened iced tea.
She said excess body fat can increase the risk of 13 different cancers.
In the UK, it is estimated that obese or overweight people cause around 1 in 20 cancers each year, which equates to around 18,000 cases.
Eating too much processed meat is a known risk factor for bowel cancer, which is estimated to be responsible for almost one in six of the approximately 45,000 cases of bowel cancer diagnosed each year in the UK. are.
“Pepperoni… or cooked meat – consuming that increases your cancer risk,” Andrews said.
Next on her list was hot dogs for the same reason as processed meat, and she urged people to cook raw sausage meat at home instead and use wholemeal buns to make it healthier.
Number six was sugar, for the same reason people were advised to avoid sugary drinks by adding sweeteners to food and drinks, especially cubes in tea and coffee.
Continuing the list, Andrews said red meat came in at No. 7.
She explained: “While red meat does not increase cancer risk when consumed like alcohol or processed meats do, consuming 18 ounces per week increases the risk of colorectal cancer.”
“I usually limit myself to one serving of red meat a week or none at all.
“So when you eat out or cook at home, build your meals around different types of plant-based proteins, such as chicken, turkey, fish, seafood, or soy.”
Red meat has been cited as a possible cause of colon cancer, and while there is evidence that red meat can cause the disease, it is not as strong as the data linking processed meat specifically. means.
Number 8 on Andrew’s list was his morning staple coffee.
While a cup of joe does not directly increase your risk of cancer, Mr Andrews urged people to consider the effects of added sugar and aim to reduce their intake.
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Bowel cancer is the fourth most common cancer, killing 16,800 Brits every year.
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“I love coffee. Coffee does not increase your risk of cancer and is a safe choice.
“In the summer, I like cold coffee or blended coffee, but they can quickly add up to calories.
“What I do is I buy the kid’s size and order half the amount of something half sweet, meaning it has added sugar.
“[These drinks]can easily reach 800 calories, so you’re just cutting back on calories.”
Ms Andrews warned people to be wary of non-whole grains such as white bread and white rice as the penultimate item on her avoid list.
“Whole grains can help reduce your risk of colon and breast cancer, and because they’re less processed down, you also get more fiber and nutrients,” she said.
“Eating more fiber reduces cancer risk and improves digestion.
“I eat brown rice, whole-wheat pasta, brown bread, and whole-wheat tortillas. I always choose whole-wheat.”
Data from the charity Cancer Research UK estimates that more than one in four bowel cancer cases in the UK are caused by a lack of fiber in the diet.
Finally, Mr Andrews warned people to be wary of plant-based milks that are popular in vegan diets.
“I always choose milk, I always choose dairy products. Dairy products are rich in nutrients,” she said.
She added that while these products are great options for people with dairy allergies, they would avoid them not because they directly cause cancer, but because they lack nutrients that reduce the risk of disease.
“They’re all safe options, so if you like them, we’d love for you to continue enjoying them, but we don’t choose them because of their low protein content.”
Ms Andrews also warned people to be wary of plant-based milks, which are popular in vegan diets, as foods to avoid due to cancer risks.
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“Milk also reduces the risk of colorectal cancer due to its amazing calcium content.
“Eating dairy products, especially low-fat dairy products, reduces your risk of colon cancer.”
Approximately half of people in the UK will develop cancer in their lifetime, but around one in three cases are thought to be preventable through changes to diet and other habits.
Approximately 400,000 people in the UK are diagnosed with cancer each year, which equates to one person getting cancer every two minutes.
The proportion of the disease in the population has increased by 3% over the past decade.
But experts are particularly concerned about the rise in cancer rates among young people, with cancer rates among people aged 25 to 49 increasing by 22% since the 1990s.
Colorectal cancer is one of the cancers that experts say is on the rise among young people who are generally healthy but for reasons that are currently unexplained.