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Colon cancer is increasing worldwide, especially among people in their fifties and even forties, and oncologists now point directly to one culprit: the dinner that is full of ultra-processed and processed food.
According to a group of cancer specialists consulted by Business Insider, “the worst dinner” is an evening meal consisting of processed meat (ham, bacon, sausage), red meat, highly sugary drinks and ultra-processed snacks such as white bread, pizza, ready-made meals and factory-made desserts. In the evening, digestion works more slowly, causing fat, sugar and carcinogenic compounds to remain in contact with the intestinal mucosa for longer and fueling inflammatory processes.
The 4 ‘forbidden’ parts of the worst dinner
- Processed meat Think of bacon, sausage, ham and sausages. The WHO cancer branch IARC classifies processed meat as “carcinogenic to humans” (group 1); every 50 grams per day increases the risk of colon cancer by about 18 percent.
- Lots of red meat Large portions of beef or pork are associated with a significantly higher risk of colorectal cancer. Haem iron and substances formed at high heat damage cells in the intestinal wall.
- Ultra-processed carbohydrates and snacks White pizza bases, factory bread, fried snacks and sweet desserts fall into the ultra-processed category. Studies show that people who eat the most of these products develop up to 45 percent more precancerous lesions than people who limit such products.
- Sugary (soft) drinks Sugary soft drinks and sweet iced tea provide many calories, spike blood sugar and thus promote obesity, which in turn increases the risk of colon cancer. Young adults with a high intake of sugary drinks appear to be more likely to develop late-stage colon cancer.
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In large long-term studies among tens of thousands of women, the risk of precancerous bowel cancer increased by 45 percent with the highest consumption of ultra-processed food, compared to the lowest. Another study found an 8 percent increase in colon cancer per 30 grams of extra red and processed meat per day. Globally, the World Cancer Research Fund Alliance estimates that a significant proportion of colorectal cancer cases can be prevented by eating less red and processed meat and more fiber-rich, unprocessed foods.
So what’s on your plate?
Oncologists emphasize that it is not one bite that condemns you, but that patterns count. A “protective” dinner looks more like this: lots of vegetables, whole grains, legumes, some nuts and seeds, limited red meat and preferably no processed meat or sugary soft drinks. According to international guidelines, anyone who wants to reduce the risk of colon cancer would do well to avoid processed meat as much as possible, limit red meat and exchange ultra-processed products for simple, recognizable ingredients.