As a cancer survivor, you’ve probably heard everywhere that sugar causes cancer, that dairy products are dangerous, or that eating meat can bring the disease back. But the truth is, when you examine the scientific evidence, only two foods have been clearly and consistently linked to an increased risk of cancer.

Soy:  This fear frightens many women, especially breast cancer survivors. Soy contains phytoestrogens, compounds similar to estrogen, but different. Consuming phytoestrogens does not increase estrogen levels in your body. In fact, most recent research has shown that consuming phytoestrogens actually reduces the risk of breast cancer recurrence, even in cases of hormone-positive cancer.

Animal meat:  Unprocessed red meat consumed in moderation does not increase the risk of cancer. Processed meats present a much higher risk. The key lies in two things: how the meat is prepared and how often you consume it.

First food: processed meats

Processed meats are not ordinary meats. They are altered, dried, or smoked to extend their shelf life or enhance their flavor. Examples include deli meats, sausages, bacon, hot dogs, and beef jerky.

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