Written By: Prerna Mittra | Updated : February 4, 2025 9:19 PM IST
Medically Verified By: Srishti Mathur, assistant professor of nutrition and dietetics at Shoolini University
Ultra-processed foods are rich in trans fats, salt, and processed carbohydrates, all of which are known to cause inflammation and alter cellular function. (Photo: Freepik)
Poor diet and the increased risk of cancer: The food that we put on our plate has a direct link to our gut and overall health. Health experts warn that changing dietary habits have made India the world's cancer capital. Specifically, it is the toxic combination of consuming ultra-processed foods, frozen dinners, leading a sedentary lifestyle, and freewheeling alcohol consumption that is putting Indians at risk of developing various forms of cancers, some of which are diagnosed at a much later and advanced stage.
According to Srishti Mathur, assistant professor of nutrition and dietetics at Shoolini University, for individuals engaged in demanding jobs, the quickest way to eat is to use packaged foods and frozen foods. They are time-saving, easy-to-pack and carry. But, they can shorten life expectancy. Ultra-processed foods, packaged with artificial flavours, preservatives, and chemicals, dominate shopping aisles. Frozen foods, both vegetarian and non-vegetarian, are major offenders. These items are rich in trans fats, salt, and processed carbohydrates, all of which are known to cause inflammation and alter cellular function, the expert warns, adding that the World Health Organization (WHO) has classified processed meats like sausages and frozen nuggets as group 1 carcinogens, which are directly connected to colorectal cancer. Excessive consumption of frozen fried snacks can contribute to obesity, a well-documented risk factor for a variety of malignancies.
It is no secret that alcohol is a health hazard, which is directly connected to six types of cancer: breast, liver, colorectal, esophageal, laryngeal, and oral. Nonetheless, it is drank recklessly, becoming commonplace in both festivities and for stress reduction. Mathur says that this frightening trend is especially concerning in urban India, where binge drinking is on the rise.
According to the health expert, in India, sedentary jobs, urban congestion, and the appeal of screen-based entertainment have reduced the need for daily exercising, leading to obesity and metabolic problems -- both of which are major risk factors for cancer. One needs 30 minutes of moderate exercise per day.
Apart from the aforementioned points, some often-neglected habits also play a crucial role in cancer development. Mathur warns that charred or overcooked foods -- such as those found in barbecues and tandoors -- contain carcinogenic chemicals known as 'polycyclic aromatic hydrocarbons' (PAHs). Besides that, excess sugar consumption can feed cancer cells and promote their growth.
According to Mathur, the power of a good diet cannot be overstated. "For cancer patients, a nutrient-rich diet tailored to their treatment plan is as important as chemotherapy. Antioxidants, phytonutrients, and proteins help the immune system, reduce treatment side-effects, and improve recovery. Nutrition remains the most ignored part of cancer treatment in India. Ultra-processed foods, frozen dinners, alcohol, and sedentary lifestyles are contributing to a cancer epidemic. It is time to make health a non-negotiable priority. Begin by scrutinising your plate," she concludes.
