Healthy eating habits that may help reduce cancer risk

Food is more than nourishment, it’s identity, culture, and connection. From jollof rice to bunny chow, every region has staple dishes that carry history and meaning. But beyond tradition and taste, the way we prepare and choose our everyday foods can also influence long-term health outcomes, including cancer risk. Understanding this connection helps you make informed, realistic changes without losing the foods you love.

The hidden dangers in everyday meals

What you eat every day can impact your long-term health, including your risk of cancer. As we get busier and juggle the pressures of daily life, it’s become common to rely on processed foods, convenience meals, and fast foods. Unfortunately, most of these foods are filled with additives and more calories than we need.

One of the culprits that’s linked to cancer risk is processed meat. Processed meat includes foods like sausages, hot dogs, bacon, cold meats, and canned meats. Basically anything that’s been changed in some way to make it last longer. Processed meat is preserved for longer-term use by adding salt and other additives. These foods may be quick and convenient, but can severely impact our health.

From the World Health Organization, “There is convincing evidence that the agent causes cancer. The evaluation is usually based on epidemiological studies showing the development of cancer in exposed humans. In the case of processed meat, this classification is based on sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.”

High-temperature cooking methods like grilling, frying, or charring (common during braais) can also pose risks. These techniques can produce harmful compounds known as HCAs and PAHs, which may damage cells over time and contribute to an increased risk of cancer.

Beware of plastic containers and packaging

It’s not just what you eat, but how you store and serve the food. Consuming hot food from plastic or polystyrene (Styrofoam) containers can increase exposure to chemicals like BPA and phthalates, which may seep into food when heated. These compounds are endocrine disruptors, meaning they can interfere with hormone function and, over time, may contribute to increased cancer risk. A simple switch to glass, stainless steel, or ceramic, especially for hot meals and reheating, reduces this exposure without changing your diet.

Cancer risk of eating charred and burned foods

Healthier choices to manage your risk of cancer

Start by taking a good look at your diet and consider how you can make small changes that will lower your risk for cancer and other chronic health conditions.

Eat the rainbow

Focus on fresh, bright, and diverse. We have a rich assortment of vegetables and fruit in Africa, so take the time to enjoy them. Spinach, mangoes, tomatoes, carrots, moringa… the list goes on, and most are packed with impactful antioxidants that help repair damaged cells. Some studies have shown that diets which are full of fruit, vegetables, and legumes can be instrumental in lowering your risk for cancer.

Speaking of African superfoods, add these to your meals to strengthen your immune system.

Baobab fruit: High in Vitamin C and antioxidants.
Moringa leaves: Packed with nutrients and anti-inflammatory properties.
Sweet potatoes: Rich in beta-carotene, which helps protect cells.
Groundnuts (peanuts): A great source of healthy fats and protein.

Smart cooking

Rather than frying your food, try boiling, steaming, or baking. For example, steaming fish in banana leaves locks in flavour and prevents the formation of harmful compounds.

Choose wholegrains over refined carbs

As far as possible, swap white bread and rice for wholegrains like millet, sorghum, or brown rice. These are high in fibre, which helps to improve digestion and reduces the risk of colorectal cancer.

Think small, sustainable changes

You don’t need to change your diet overnight. Start small, like replacing a sugary snack with fresh fruit or using healthier cooking oils like palm oil (in moderation) or avocado oil. The goal is progress. For example, cutting down on sugary drinks from every day to one day a week, can make a world of difference. Remember, our ancestors thrived on whole, unprocessed foods like millet, yams, and leafy greens. Returning to some of these traditional foods can be a powerful way to improve health while celebrating our heritage.

The food we eat is more than just fuel; it’s a building block for our health and wellbeing. Making healthy choices now (and consistently) can help us live healthier, longer lives. So, let’s embrace our rich food traditions while being mindful of how we adapt them to modern living.