Scientists estimate that up to one-third of cancers worldwide are linked to what we eat, our weight and lifestyle habits.
The risky foods
- Alcohol – even small amounts increase risk of breast, liver and bowel cancers.
- Processed meats – bacon, sausages, ham can cause colorectal cancer; excess red meat adds risk.
- Mouldy grains and nuts – aflatoxin from poorly stored maize or peanuts can trigger liver cancer.
- Salty preserved foods – traditional salted fish and high-salt diets linked to stomach cancer.
- Very hot foods/drinks – repeated burning of the throat raises oesophageal cancer risk.
Foods that fight back
- Whole plant foods – vegetables, fruits, beans and whole grains provide fibre that protects the bowel.
- Healthy weight & movement – exercise and avoiding excess weight cut cancer risk.
- Breastfeeding – lowers breast cancer risk for mothers.
The soy debate
Soybeans contain isoflavones, plant compounds that act like weak estrogens. Some feared they could fuel breast cancer.
What research reveals
- In Asia, women who eat soy daily (tofu, tempeh, soy milk) have a 20–30% lower breast cancer risk.
- Isoflavones can block stronger estrogen activity in breast tissue and lower hormone effects.
- Soy also improves metabolism and reduces inflammation.
For breast cancer survivors
- Soy foods are safe and may reduce recurrence.
- No harm with treatments such as tamoxifen.
- Supplements not advised; whole foods are best.
How much to eat
- 1–2 servings daily:
- 1 cup soy milk
- ½ cup tofu or tempeh
- ½ cup edamame
Take-home message: Far from harmful, soy milk and soy products are safe, nutritious and may protect against breast cancer, especially in a plant-based diet.
Bottom line: No single “magic food” prevents cancer. It’s about the whole pattern – more plants, less alcohol and processed meat and staying active.
