First meal: cold cuts

Processed meats aren’t just regular meats. They’re modified, dried, or smoked to extend their shelf life or enhance flavor. Examples include cold cuts, sausages, bacon, hot dogs, and ground beef.

Large-scale epidemiological studies have shown a clear association between high consumption of processed meats and an increased risk of cancer, particularly breast, colon, and lung cancer. A daily intake of 50 grams of processed meats increases the risk of cancer by 18%. Fifty grams is the equivalent of two slices of bacon or a processed meat sandwich eaten for lunch every day.

These meats often contain preservatives such as nitrates. While these additives extend shelf life and enhance color and flavor, they can also produce a compound in the body that damages cellular DNA, thus promoting the development of cancer.

Even if products are labeled “nitrate-free,” most still contain naturally occurring nitrates or other types of preservatives that pose similar risks. These “nitrate-free” processed meats behave in the body in the same way.

Therefore, it’s recommended to avoid cold cuts in your daily diet. Don’t keep them around the house as a standard. If you occasionally crave bacon, for example, at brunch at a restaurant, do so without guilt, but treat it as an exception, not a habit.

Second food: alcohol

Alcohol is classified as a Group 1 carcinogen, which puts it in the same category as tobacco. It increases the risk of seven different types of cancer, including breast, colon, esophageal, liver, and mouth and throat cancer.

Scientific data shows that one glass of alcohol a day increases the risk of cancer by about 9%. Three glasses of alcohol a week, or one glass every other day, would increase the risk by about 4%. This is also true for one glass of red wine.

The common belief that red wine is healthier than other types of alcohol is false. All alcohol is toxic to the body. The antioxidants found in alcohol, such as red wine, can be easily obtained from foods like berries and grapes.

When we analyze data from large populations – hundreds of thousands of people – and look for links between their habits and the occurrence of cancer, we find that alcohol consumption is associated with an increased risk of cancer.