3 Everyday Habits That May Increase Your Cancer Risk

5 July, 2025

The Dangers of Refined Carbohydrates and Sugar-Rich Foods

Did you know that white rice and white bread could be detrimental to your health? In fact, consuming excessive amounts of refined carbohydrates such as white rice, white bread, instant noodles, and dishes laden with sugar or thick sauces can negatively impact your body.

According to a study published in VnExpress, a high intake of refined carbohydrates can lead to rapid increases in blood sugar and insulin levels, triggering chronic inflammation and metabolic disorders. This creates a favorable environment for cancer cell growth.

Dr. Nguyen Thi Minh Chau, a nutrition expert at Hanoi Medical University Hospital, states: “Consuming large amounts of refined carbohydrates not only increases the risk of diabetes but also negatively affects the digestive system and raises the likelihood of colorectal cancer.”

A familiar meal but a potential health hazard if nutritional balance is not considered.

The Convenience of Processed Meat

On busy mornings, a quick bite of sausage or a convenient dinner of cold cuts, sausage, and liver pâté may seem like an easy choice, but have you considered the long-term consequences?

The International Agency for Research on Cancer (IARC) classifies processed meats such as sausages, bacon, and ham as carcinogenic to humans. These foods contain preservatives and nitrosamines, which are known to cause DNA damage and promote cancer cell growth.

Tran Thi Mai, a nutritionist, states in Vietnamnet that: “People who regularly consume processed meat have an approximately 18% higher risk of colorectal cancer compared to those who do not eat these products.”

Instead of relying on processed meat, opt for fresh meat and healthier cooking methods such as boiling, steaming, or light stir-frying.

The Appeal of Fried, Grilled, and Sautéed Dishes

Do you enjoy the aroma of grilled meat or the crunch of crispy french fries? While convenient and tasty, cooking at high temperatures can produce harmful compounds such as HCAs and AGEs.

According to reports in Dan Tri, numerous studies have shown that these compounds can damage cells, trigger chronic inflammation, and are linked to an increased risk of tumor development. Red meats, cheese, fried eggs, or foods fried multiple times are particularly prone to generating these harmful compounds.

Le Thi Hai, a nutrition expert and director of the Nutrition Examination and Consultation Center in Hanoi, recommends: “Limit cooking methods such as direct frying and grilling at high temperatures. Instead, opt for steaming, boiling, or stewing to retain nutritional value and ensure better health.”

High-temperature cooking can produce harmful compounds.

Healthy Rice Consumption

Nutrition experts advise that to prevent cancer risks from daily meals, you should:

Reduce sugar and refined carbohydrate intake while increasing whole grain, green vegetable, and fresh fruit consumption.
Avoid regular consumption of processed meat. Opt for fresh meat and healthier cooking methods.
Choose low-fat cooking methods such as steaming, boiling, or stewing instead of frying or grilling at high temperatures.

A sensible diet not only helps with weight control and diabetes prevention but also acts as a shield against cancer risks. Start today by making small changes for a healthier you!

Conclusion

Health is our most precious asset, and we must protect it. Don’t let seemingly harmless eating habits become detrimental to your body. Let’s start making changes from the simplest things to protect ourselves and our families from the risk of cancer!