Nichole Andrews, a registered dietitian and nutritionist specializing in oncology, recently went viral on TikTok detailing the items on her “do not touch” list in a clip that has been viewed nearly 3 million times.
A cancer dietitian has revealed the foods and drinks she avoids at all costs and, although there are some surprising items included, diet soft drinks are just fine in her book.
Nichole Andrews, a registered dietitian and nutritionist specializing in oncology, recently went viral on TikTok detailing the items on her “do not touch” list in a clip that has been viewed nearly 3 million times.
Washington, USA-based Andrews, 38, who goes by the nickname ‘The Oncology Dietician’, said she made the list to combat misinformation about what we eat and drink and the risk of cancer.
“I know how amazing and powerful nutrition can be in helping survivors achieve better treatment outcomes and reduce their risk of recurrence,” she said.
“Sadly there is so much misinformation out there that people can’t eat well, so I’m really happy to clear up that confusion and help people eat with confidence.”
The first item on your list is perhaps not surprising: alcohol.
While there is debate about some of the health benefits of drinking a glass of red wine, Andrews explained that when it came to cancer risk, one drink wasn’t possible.
“I don’t drink any alcohol,” he said.
«All types of alcohol, including red wine, increase the risk of six different types of cancer.
‘It’s the ethanol inside the alcohol.
“In reality, any alcohol consumption, any alcohol, immediately begins to increase the risk of cancer.”
Scientists have clearly established links between alcohol and numerous cancers, including liver, colon and breast cancers.
One in 25 cases of cancer in the UK are thought to be caused by alcohol consumption – around 12,000 each year.
While there is debate about some of the health benefits of drinking a glass of red wine, Andrews explained that when it came to cancer risk, one drink wasn’t possible.
Andrews said: “All types of alcohol, including red wine, will increase the risk of six different types of cancer.” But good news for those who like soda is that the diet versions are fine.
Pepperoni and other processed meats were the second item on Andrew’s list.
The second item on the list was pepperoni and processed meats.
“Processed meats increase the risk of colorectal cancer at any consumption,” he said.
“So whether it’s pepperoni… or pre-cooked meats, any consumption of that will increase the risk of cancer.”
Similarly, Andrews said the third item on his list was cold cuts, also known as cold cuts in the UK, such as sliced ham for the same reason.
Eating too much processed meat is a known risk factor for bowel cancer and is estimated to trigger almost a sixth of the around 45,000 cases of the disease diagnosed in Britain each year.
Nitrates and nitrites, chemicals used in the preservation process of these meats, can damage the cells of the intestine and cause changes that can turn into cancer.
Number four on Andrew’s list was sugary drinks, not because of any specific ingredient, but because these drinks represent empty calories that can contribute to weight gain and therefore cancer risk.
“Making sure to keep body fat tissue low will balance a healthy level of calories,” he said.
‘I don’t want my calories to come from soft drinks.
“If you go out to eat and have a large soda, you’ll have a lot of extra calories.”
But good news for people who enjoy diet sodas is that Andrews said these, along with his personal preference for water or unsweetened iced tea, were fine.
He said excess body fat can increase the risk of 13 different types of cancer.
In Britain it is estimated that overweight or obese people cause around one in 20 cancers each year, equivalent to around 18,000 cases.
Eating too much processed meat is a known risk factor for bowel cancer and is estimated to trigger almost a sixth of the around 45,000 cases of the disease diagnosed in Britain each year.
Andrews said: ‘Pepperoni… or pre-cooked meats – any consumption of that will increase the risk of cancer.
Next on his list was hot dogs, for the same reason as processed meat, and he urged people to cook raw sausage meat at home and use whole-grain buns to make it healthier.
Number six was sugar, specifically adding sweet things to foods and drinks, like cubes in tea and coffee, for the same reason it urged people to avoid sugary drinks.
Continuing down the list, Andrews said red meat was in seventh place.
He explained: ‘Red meat will not increase the risk of cancer when consumed, as alcohol and processed meats do; however, it will increase the risk of colorectal cancer after 18 ounces per week.
‘I usually limit myself to one serving of red meat a week, or I just don’t eat any.
“So when I go out to eat or cook at home, I prepare my meals with chicken, turkey, fish, seafood or different types of plant proteins like soy.”
Red meat is listed as a probable cause of bowel cancer, meaning that while there is evidence that it can cause the disease, it is not as strong as the data specifically linking processed meat.
Number eight on Andrew’s list was the morning coffee staple.
While a cup of coffee will not directly increase cancer risk, Andrews urged people to consider the impact of added sugars and try to reduce them.
Bowel cancer is the fourth most common cancer, killing 16,800 Britons each year.
‘I love coffee and coffee does not increase the risk of cancer, it is a safe option.
‘I like cold or blended coffee in the summer, but they can be high in calories very quickly.
‘What I do is get a child’s size and order it half sweet, so you add half the portion of any sugar.
“It’s just about cutting calories because (those drinks) can easily be 800 calories.”
For the second-to-last item on her list of foods to avoid, Andrews warned people to be careful with non-whole grains like white bread or white rice.
“Whole grains will help you reduce the risks of colon and breast cancer, and they will also give you more fiber and more nutrients because they are less processed,” she said.
‘More fiber will help you reduce the risks of cancer and have better digestion.
“I make brown rice, whole grain pasta, whole grain bread, whole grain tortillas – I always choose whole grains.”
It is estimated that more than one in four cases of bowel cancer in the UK are caused by a lack of fiber in the diet, according to data from the charity Cancer Research UK.
Finally, Andrews warned people to be careful with plant-based milks popular in vegan diets.
“I always prefer cow’s milk, I always choose dairy; dairy is full of nutrients,” she said.
He added that while these products were excellent options for people with dairy allergies, he would avoid them not because they directly cause cancer but because of the lack of nutrients that reduce the risk of the disease.
‘They are all safe options and if you like them, I want you to continue enjoying them, but I don’t choose them because of their low protein content.
Andrews also warned people to be wary of plant-based milks popular in vegan diets as foods to avoid in terms of cancer risk.
‘Due to the surprising calcium it contains, cow’s milk also reduces the risk of colorectal cancer.
“Any dairy consumption you have, (particularly) lean dairy, will reduce your risk of colon cancer.”
Around half of Britons will suffer from cancer in their lifetime, but it is thought that around one in three cases can be prevented by changing habits such as diet.
Almost 400,000 cases of cancer are diagnosed in Britain every year, the equivalent of a person being told they have the disease every two minutes.
Rates of the disease among the population have increased 3 percent over the past decade.
But experts are especially concerned about the rise in cancers among young adults, rates of which have increased 22 percent among people ages 25 to 49 since the 1990s.
Bowel cancer is one that experts have specifically noted as increasing among young people who are otherwise perfectly fit and healthy for a so far unexplained reason.