Food. Carcinogens are substances that can unexpectedly harm your health and lead to serious diseases. Food is not only one of life’s simplest pleasures but also a vital necessity it provides the nutrients essential for the proper functioning of the body.
However, even natural, wholesome foods can sometimes carry hidden dangers. In this article, we explore the most dangerous carcinogens found in food and how to protect yourself both externally and internally.
Food and Aflatoxins.
Aflatoxins are toxic molds that infect grains, fruits, and seeds. They can enter the body through contaminated nuts, dried fruits, spices, and cereals especially rice and corn as well as through meat and milk from animals that consumed tainted feed.
The most hazardous molds are Aspergillus flavus and Aspergillus parasiticus. Aflatoxins affect all organs, particularly the liver and kidneys, suppress the immune system, and may cause congenital defects.
Antibiotics.
The increased use of antibiotics in recent years, particularly during the COVID-19 pandemic, has become a serious concern.
Although they should be dispensed by prescription only, this rule is often ignored, and patients frequently misuse them.
This misuse reduces bacterial sensitivity, harms the body, and disrupts the balance of beneficial gut microbes. A notable threat is Helicobacter pylori, a bacterium linked to cancer in individuals with weakened immunity.
Disruption of the gut microbiome can lead to digestive disorders or chronic inflammation, potentially progressing to malignancies.
Acrylamide.
Acrylamide forms in food when it’s cooked at temperatures above 120°C (248°F), during a chemical reaction between amino acids and sugars known as the Maillard reaction, which gives browned foods their flavor and color.
Raw or lightly cooked foods contain no acrylamide. The highest levels are found in starchy foods like chips, bread, and cookies.
It’s also present in plastics, cement mixtures, certain cosmetics, and tobacco smoke. Inside the body, acrylamide is converted into glycidamide, a compound that can cause genetic mutations and tumors especially dangerous for children due to their lower body mass.
Aldehydes.
Aldehydes are naturally produced in the body in small amounts, but alcohol consumption significantly raises their levels. Ethanol is converted into acetaldehyde, a compound that hinders DNA repair and increases cancer risk.
Aldehydes are also found in smoke, car exhaust, building and furniture materials, cosmetics, and shampoos. Always check ingredient lists carefully and limit alcohol intake to minimize exposure.
Synthetic Sweeteners.
Artificial sweeteners do not contain glucose and do not require insulin to be processed, offering an alternative for diabetics and those with sugar sensitivities.
However, some, such as acesulfame potassium, aspartame, and cyclamate, have shown potential carcinogenic effects.
They can disrupt gut microbiota, increase lipopolysaccharide levels, and contribute to dysbiosis, endotoxemia, chronic inflammation, fat accumulation in non-adipose tissues, and insulin resistance.
If avoiding sweeteners is not an option, stick to the recommended daily limits and opt for safer, plant-based alternatives like erythritol or stevia.
Benzo(a)pyrene (Benzopyrenes).
Benzopyrenes form during tobacco smoking and while cooking food over an open flame, deep frying, or roasting at high temperatures. They also enter the body via contaminated water and air.
Classified as Group 1 carcinogens (extremely dangerous), these compounds have irreversible environmental and health effects. They accumulate in the body, exerting long-term carcinogenic, mutagenic, and toxic impacts.
Hydrogenated Vegetable Oils (Trans Fats).
Trans fats are produced when vegetable oils are heated, such as during deep frying. Regular consumption raises cholesterol, increases cardiovascular risk, disrupts metabolism, and impairs the pancreas, liver, and gallbladder.
This can lead to pancreatitis, cholecystitis, and weakened immunity—heightening the risk of tumors.
Nitrites and Nitrates.
These compounds enter the body primarily through food. Nitrates are found in grains, root vegetables, and leafy greens, while nitrites are present in processed meats like sausages, ham, bacon, and canned products.
In excess, they interact with enzymes and bacteria in the mouth and intestines to form toxic substances. These can disrupt metabolism, trigger allergic reactions, affect thyroid function, and increase the risk of breast and prostate cancer particularly sodium nitrate.
Peroxides.
Peroxides, such as hydrogen peroxide, may be found in overheated vegetable oils and rancid fats. These substances generate highly reactive radicals that cause oxidative stress, impair cell repair, accelerate aging, and contribute to the development of various diseases, including cancer.
Food Additives.
In Europe, food additives are labeled with an “E” code. Codes beginning with:
• 1: colorants
• 2: preservatives
• 3: antioxidants
• 4: stabilizers
• 5: emulsifiers
• 6: flavor and aroma enhancers
Some additives, such as phenols and formaldehydes, are potentially dangerous. Notable harmful ones include E121, E123, E150, E173, E230–232, E240, E250, E252, E338, E450, E451, E407, E621, E950, and E951. Carcinogenic compounds include E131, E142, E210–217, and E239.
The Russian Rospotrebnadzor website lists all approved additives, including those considered risky.
Refined Wheat Flour.
Refined flour is produced by removing the bran and germ from wheat grains, leaving only the starchy endosperm, which is then ground into powder. Whitening agents like chlorine gas are often added for a pure white appearance.
While baked goods made from refined flour are light and fluffy, they are high in calories and gluten. Regular consumption can lead to metabolic disorders, weakened immunity, obesity, type 2 diabetes, and even tumors. Refined flour also has a high glycemic index (70–85), promoting blood sugar spikes that cancer cells thrive on.
Ethanol.
Ethanol, found in alcoholic beverages, damages cells, potentially transforming them into malignant ones.
It increases the risk of cancers of the mouth, throat, larynx, esophagus, liver, colon, rectum, and breast. When combined with smoking, the risk of cancer is significantly amplified.
How to avoid such contaminants in food?
Avoiding food contaminants like carcinogens requires a combination of smart shopping, safe food preparation, and conscious lifestyle choices. Here’s a practical guide to reduce your exposure:
1. Choose Whole, Minimally Processed Foods
• Buy fresh fruits and vegetables rather than canned or preserved ones.
• Limit ultra-processed foods like packaged snacks, sugary cereals, processed meats, and instant meals.
• Read labels carefully for additives (E-numbers), artificial sweeteners, and preservatives.
2. Go Organic When Possible.
• Organic produce and animal products typically contain fewer pesticides, antibiotics, and synthetic additives.
• Choose certified organic meat and dairy to reduce exposure to antibiotics and hormones.
3. Cook Food Safely.
• Avoid deep frying, charring, and grilling over open flames.
• Prefer boiling, steaming, or baking at lower temperatures.
• Do not reuse cooking oil—especially for frying—as it forms peroxides and trans fats.
4. Store and Handle Food Properly.
• Keep nuts, grains, and dried fruits in cool, dry conditions to prevent mold and aflatoxin growth.
• Check expiration dates and avoid items with visible spoilage or odd odors.
• Refrigerate perishables promptly to avoid bacterial contamination.
5. Limit Processed Meats and Additive-Heavy Foods.
• Reduce consumption of bacon, sausages, ham, and canned meats containing nitrites/nitrates.
• Be cautious with brightly colored or highly flavored packaged snacks—these often contain carcinogenic additives.
6. Replace Refined Carbs with Whole Grains.
• Use whole wheat flour instead of refined white flour.
• Choose brown rice, oats, barley, and other low-glycemic, fiber-rich grains.
7. Use Natural Sweeteners in Moderation.
• Avoid synthetic sweeteners like aspartame and acesulfame potassium.
• Opt for stevia, erythritol, or raw honey in small amounts.
8. Limit Alcohol and Quit Smoking.
• Reduce alcohol intake to moderate levels or less (1 drink/day for women, 2 for men).
• Avoid tobacco entirely—the combination of alcohol and smoking drastically raises cancer risk.
9. Be Mindful of Packaging and Cookware.
• Avoid storing or microwaving food in plastic containers, especially if not labeled BPA-free.
• Use glass, stainless steel, or ceramic cookware.
10. Drink Clean Water.
• Use a high-quality water filter to reduce exposure to heavy metals, pesticides, and industrial chemicals.
