Unveiling the Hidden Dangers: How Processed Foods Heighten the Ovarian and Colon Cancer Risk in Women

 

Whether you’re a busy mom or boss babe, it seems every woman is looking for ways to save time particularly when it comes to meal prep. Many busy women have turned to more convenient ways of making sure they and their loved ones are fed. Meal prep services and on-the-go food options are a staple of modern life nowadays. Needless to say, the surge in the consumption of processed foods over the past few decades has raised concerns in healthcare circles about the associated health issues. Emerging pieces of research suggest a strong link between processed foods and an elevated risk of certain types of cancers which include ovarian and colon cancer in women. In the blog article we will explore why processed foods are linked to a higher prevalence of ovarian and colon cancer in women and how women can take practical steps to reduce their risk of developing ovarian and colon cancer.

The Perils of Processed Foods

Processed foods are those that have been altered from their natural state for convenience, longevity, or taste enhancement. They include items like canned vegetables, packaged snacks, microwave meals, and fast foods. While they appeal to our busy lifestyles and taste buds, processed foods typically contain high levels of sodium, fats, sugars, and various additives.

These unhealthy components have been associated with numerous health problems, including diabetes, heart diseases, obesity, and certain types of cancer. Among them, the association between a diet high in processed foods and an increased risk of ovarian and colon cancer in women is a significant concern.

The Processed Food-Cancer Connection

A diet rich in processed foods increases the risk of cancer due to several factors. Firstly, these foods are usually low in fiber, which is crucial for maintaining a healthy gut. A high-fiber diet plays a crucial role in lowering the risk of colon cancer in women. Fiber, an indigestible substance found in foods like fruits, vegetables, and whole grains, contributes to overall gut health by adding bulk to the diet and promoting regular bowel movements. This aids in efficient waste elimination, reducing the time potential carcinogens spend in the colon. Moreover, the fermentation of fiber in the gut produces short-chain fatty acids such as butyrate, which can inhibit the growth of cancer cells. A study published in JAMA Oncology found that the highest levels of fiber intake were associated with lower risks of dying from colon cancer. The protective effect of fiber extends beyond cancer prevention; high fiber foods are also generally nutrient-dense, contributing to overall health and disease resistance. However, despite the proven benefits of a high fiber diet, many women consume far less than the recommended daily intake, majorly due to the increased consumption of processed foods. Hence, emphasizing the inclusion of fiber-rich foods in their diet adding up to at least 30 grams of fiber per day is a key preventive measure against colon cancer for women (Song et al., 2018). 

Secondly, processed foods often contain certain additives and preservatives that have been linked to cancer. For example, Nitrates and nitrites are commonly used as preservatives in processed foods, particularly in cured meats like bacon, sausages, and ham. Once ingested, these substances undergo a series of transformations which can lead to the formation of cancer-causing compounds. In the stomach, nitrates can be converted into nitrites by bacteria. These nitrites can then react with amines, substances naturally present in the stomach, to form nitrosamines - a group of potent carcinogens. Nitrosamines can damage the DNA in cells, which may lead to uncontrolled cell growth and the formation of cancerous tumors. Notably, this risk is elevated under certain conditions such as when nitrite-preserved foods are cooked at high temperatures. Furthermore, the acidic environment of the stomach enhances the conversion of nitrites to nitrosamines. Given this potential for harm, reducing the intake of processed foods with nitrates and nitrites is an effective strategy for lowering the risk of cancer associated with these compounds. It is advisable to opt for fresh, unprocessed foods and incorporate an array of fruits, vegetables, and whole grains into the diet for optimal health (Bouvard et al., 2015).

Lastly, processed foods are often loaded with sodium which has a profound impact on cardiovascular health and, indirectly, increases overall cancer risk for women. High-sodium diets can lead to elevated blood pressure, as excess sodium retains more fluid in the body to dilute the salt, resulting in an increased workload on the heart. Over time, this can weaken the heart, leading to heart disease. Having a chronic condition like heart disease causes a state of long-term inflammation and stress in the body, which can impair the immune system's function. An impaired immune system is less efficient at detecting and destroying cancer cells, increasing an individual’s overall risk of developing cancer. Additionally, certain cancer treatments might be riskier or less effective in women suffering from heart disease. Thus, the intake of high sodium processed foods contributes not only to cardiovascular issues but can also indirectly increase the risk of cancer in women. It is therefore recommended to follow a balanced diet with a limited intake of processed foods to maintain heart health and, consequently, reduce overall cancer risk (Stranges et al., 2014).

Protecting Women’s Health: The Case of Ovarian and Colon Cancer

Studies suggest that the regular intake of processed foods elevates the risk of ovarian and colon cancer among women. The Ovarian cancer study cohort from the United Kingdom's Million Women Study concluded a significant association between the consumption of processed meats and an increased risk of ovarian cancer (Koushik et al., 2007). In the case of colon cancer, a review of 10 studies found that processed meat consumption was associated with an increased risk of colon cancer in women (WCRF/AICR, 2011).

Planning Meals for the Week

Here’s a sample, flexible meal plan that emphasizes unprocessed foods that are high in fiber and low in sodium. These meals are also well-balanced, containing a good mix of protein, carbohydrates, healthy fats, and a variety of vegetables for added vitamins and nutrients. And, of course, they’re delicious too! Remember to drink plenty of water and adjust portion sizes according to your personal nutritional needs.

	Breakfast	Lunch	Snack	Dinner
Monday	Whole grain oatmeal topped with a mix of berries	Grilled chicken salad with a variety of vegetables	A handful of almonds and a piece of fruit	Baked salmon with quinoa and steamed broccoli
Tuesday	Scrambled eggs with sautéed spinach and tomatoes	Lentil soup served with a slice of whole grain bread	Greek yogurt with honey and chia seeds	Stir-fried tofu or mushrooms with colorful vegetables and brown rice
Wednesday	Smoothie made with banana, spinach, and flax seeds	Whole grain pasta salad with tomatoes, cucumber, and feta	Baby carrots with hummus dip	Grilled trout with sweet potato and green beans
Thursday	Whole grain toast with avocado and poached egg	Quinoa salad with grilled vegetables and chickpeas	An apple with a small piece of cheese	Baked chicken breast with wild rice and steamed asparagus
Friday	Greek yogurt with granola and fresh fruits	Grilled tuna wrap with lettuce, tomato, and avocado	A handful of trail mix	Stir-fry shrimp with bell peppers served with whole grain couscous
Saturday	Pancakes made from oats served with a side of strawberries	Vegetable soup served with a side of whole grain bread	Blueberries with a spoon of almond butter	Grilled steak with baked potatoes and a side salad
Sunday	Whole grain cereal with almond milk and blueberries	Roasted turkey sandwich on whole grain bread with a side salad	Greek yogurt with a sprinkle of sunflower seeds	Baked cod with a side of quinoa and mixed vegetables

For the ladies that hate grocery shopping or just need a more convenient options for meal prepping, The 3 meal prep services below are known to prioritize the use of unprocessed ingredients:

1. Blue Apron: Blue Apron offers a variety of meal options featuring fresh, high-quality ingredients. Their recipes focus on seasonal produce, responsibly-sourced proteins, and whole grains. They also provide easy-to-follow cooking instructions and pre-portioned ingredients, making meal preparation convenient and enjoyable.

2. Sun Basket: Sun Basket is known for its commitment to organic, sustainably-sourced ingredients. They offer a range of meal plans, including vegetarian, paleo, and gluten-free options. Sun Basket strives to use unprocessed, non-GMO ingredients, making it a great choice for those seeking healthier, whole-food meals.

3. Green Chef: Green Chef provides meal kits that are centered around organic, clean ingredients. They offer a variety of meal plans, such as keto, paleo, and plant-based options. Green Chef's recipes are designed to be easy to prepare and emphasize fresh, unprocessed ingredients to support a healthy lifestyle.

Remember to review each service's offerings, pricing, and delivery options to find the best fit for your needs and preferences.

Should You Supplement Your Daily Fiber Intake?

Adding a fiber supplement to a daily routine can offer several benefits for women, especially those who struggle to meet their recommended daily fiber intake through diet alone. Fiber supplements, such as psyllium husk or methylcellulose, can help promote regular bowel movements, support digestive health, and contribute to overall wellness.

For individuals who may have difficulty consuming sufficient fiber-rich foods, such as those with dietary restrictions or limited access to fresh produce, a fiber supplement can help ensure they meet their daily fiber requirements. Additionally, women with certain health conditions, such as irritable bowel syndrome (IBS) or diverticulosis, may find that a fiber supplement helps ease symptoms and provides relief.

However, it is important to note that fiber supplements may not be suitable for everyone. Individuals with pre-existing gastrointestinal conditions, such as inflammatory bowel disease, may need to consult with their healthcare provider before incorporating a fiber supplement into their routine. Additionally, those with specific allergies or sensitivities to certain types of fiber should exercise caution and choose a supplement that is suitable for their needs.

Ultimately, it is recommended to consult with a healthcare professional or registered dietitian before starting any new supplements, as they can provide personalized guidance based on individual health conditions and dietary requirements.

A diet loaded with processed foods promises convenience but at a potentially grave cost: an increased risk of ovarian and colon cancer. Replacing processed foods with whole, nutrient-rich foods can reduce this risk and propel us towards healthier, more fulfilling lives. Awareness is the first step, and we must spread the word, making women's health a focal point of our societal conversations.

For a more in dept analysis on why processed foods increase our risk of cancer, check out this video by Dr. Mike Hansen.

References

Bouvard, V., Loomis, D., Guyton, K. Z., et al. (2015). Carcinogenicity of consumption of red and processed meat. Lancet Oncology 16, 1599–1600.

Koushik, A., Hunter, D. J., Spiegelman, D., et al. (2007). Fruits, vegetables, and colon cancer risk in a pooled analysis of 14 cohort studies. Journal of the National Cancer Institute, 99, 1471-1483.

Micha, R., Wallace, S. K., & Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: A systematic review and meta-analysis. Circulation 121, 2271–2283.

Song, M., Hun, J., Wu, K., et al. (2018). Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association Oncology, 4(1), 71-79.

Stranges, S., Dorn, J.M., Muti, P., et al. (2004). Body Fat Distribution, Relative Weight, and Liver Enzyme Levels: A Population-Based Study. Hepatology, 39(3), 754-763.

World Cancer Research Fund / American Institute for Cancer Research. (2011). Continuous Update Project Report. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer.

National Institutes of Health. (2021). Dietary supplements: What you need to know. https://ods.od.nih.gov/HealthInformation/dietarysupplements.aspx

Oswald, S. L., & Garg, S. (2020). Fiber supplementation: Practical tips for optimizing patient outcomes. Journal of the Academy of Nutrition and Dietetics, 120(7), 1196-1207. doi: 10.1016/j.jand.2019.12.022.