All cells in the body, including cancer cells, use sugar or glucose for energy. But sugar does not directly cause cancer or make cancer cells grow faster.
Eating too much sugar, however, can lead to weight gain. And extra body fat, especially around the waist, increases your risk of 13 cancers including breast, liver, colon, and kidney cancer.
New developing research is showing that sugar may be indirectly linked to cancer — beyond the risks associated with obesity — through other pathways such as inflammation.
Here’s what you need to know about eating less sugar to maintain a healthy weight and reduce your risk of cancer.
Foods with natural sugar are part of a healthy diet.
Many healthy foods such as fruits, vegetables, whole grains, beans, and lentils naturally contain sugar. They also contain cancer-fighting vitamins and minerals.
Avoid added sugar.
Added sugar is found in soft drinks, fruit drinks, breakfast cereals, candy, baked goods, ice cream and desserts. It includes white and brown sugar, icing sugar, liquid sugar, cane or beet sugar, high-fructose corn syrup, molasses, agave, malt and maple syrup, honey, maltodextrin, demerara and fruit juice concentrates.
Read labels to identify foods high in added sugar.
Watch for words that end in “ose.” Examples include sucrose, fructose, glucose, glucose-fructose, maltose, dextrose, and galactose. These are all other names for sugar. If sugar is at the start of an ingredient list, it means it is one of the main ingredients in the food.
Avoid ultra-processed foods (UPFs).
Ready-made packaged products and ultra-processed foods are often high in added sugar. They often contain additives, like preservatives, flavouring, colour, and emulsifiers to improve taste, texture, and shelf life.
Some examples of these are hydrogenated oils, modified starches and soy protein isolate. If a product has a long list of hard-to-pronounce ingredients, it is likely ultra-processed.
Treat yourself in moderation — and watch your daily sugar consumption.
Enjoy desserts on special occasions. Eat smaller portions or choose naturally sweet whole fruit to satisfy a sweet tooth. Swap pop or soda for sparkling water.
Follow the World Health Organization guideline to limit added sugar to less than 10% of your daily calories (50 grams/12 teaspoons). However, below 5% (25 grams/6 teaspoons) is recommended for optimal health.
For reference:
- Just one tablespoon of ketchup has about 4 grams (1 teaspoon) of sugar.
- A can of soda or pop can contain up to 40 grams (10 teaspoons) of sugar.
Source: BC Cancer
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