Ultra Processed Food and Cancer

Marcelo Serafim
Jan 22
5 min read

In recent decades, the global conversation surrounding diet and health has shifted from a simple focus on calories to a deeper scrutiny of food processing and composition. Among the most debated topics is the link between cancer and specific food groups, particularly processed meats like ham and the broader category of ultra-processed foods (UPFs). As cancer remains a leading cause of death worldwide, understanding these dietary risks is crucial for public health.

Processed meats, which include ham, bacon, sausages, hot dogs, and salami, have been preserved by smoking, curing, salting, or adding preservatives. In 2015, the World Health Organization’s International Agency for Research on Cancer (IARC) made headlines by classifying processed meat as a Group 1 carcinogen. This classification places ham in the same danger category as tobacco and asbestos, though this speaks to the certainty of the evidence that it causes cancer, not necessarily the magnitude of the risk compared to smoking.

The primary concern with ham and other processed meats lies in the chemicals formed during processing. Manufacturers often add nitrates and nitrites to preserve color and prevent bacterial growth. When these meats are ingested or cooked at high temperatures, these chemicals can convert into N-nitroso compounds, which are known to damage the lining of the bowel. This damage can lead to mutations in cells, significantly increasing the risk of colorectal cancer.

Beyond the chemical additives, the high heme iron content in red meats (often used to make processed versions) plays a role. Heme iron can irritate the gut lining and facilitate the production of carcinogenic compounds. Furthermore, the preparation of these meats often involves high-heat cooking methods like grilling or frying, which creates heterocyclic amines and polycyclic aromatic hydrocarbons—chemicals also linked to DNA damage.

However, the conversation has expanded beyond just meat to include Ultra-Processed Foods (UPFs). UPFs are industrial formulations made mostly from substances extracted from foods (oils, fats, sugars, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories. This category includes soft drinks, packaged snacks, mass-produced bread, and instant noodles.

The NOVA food classification system, which categorizes food based on the extent of industrial processing, identifies UPFs as the most processed group. Recent large-scale epidemiological studies have found a correlation between high consumption of UPFs and an increased risk of overall cancer, particularly breast and ovarian cancer. The danger here is multifaceted: these foods are often nutritionally poor, chemically dense, and hyper-palatable.

One of the most significant pathways linking UPFs to cancer is obesity. UPFs are typically energy-dense but low in satiety, leading people to overeat. Excess body fat is a well-established cause of at least 13 different types of cancer. Adipose tissue (body fat) is biologically active; it produces hormones and inflammatory proteins that can encourage tumor growth and interfere with insulin regulation.

Additionally, UPFs are often devoid of the protective nutrients found in whole foods. A diet heavy in processed ham and packaged snacks usually lacks fiber, antioxidants, and vitamins found in fruits, vegetables, and whole grains. Fiber is particularly important as it helps speed up the transit of food through the digestive system, reducing the time that potential carcinogens are in contact with the bowel wall.

There is also emerging research regarding the packaging of ultra-processed foods. Many UPFs are packaged in plastics that may leach endocrine-disrupting chemicals, such as bisphenol A (BPA) and phthalates, into the food. While the research is still evolving, these chemicals could potentially interfere with hormonal systems and contribute to hormone-related cancers.

In conclusion, while an occasional ham sandwich is unlikely to be the sole cause of cancer, the evidence suggests a strong dose-response relationship. A diet high in processed meats and ultra-processed foods increases cancer risk through chemical exposure, inflammation, and weight gain. The consensus among health experts is clear: reducing the intake of these industrial foods in favor of fresh, whole ingredients is one of the most effective proactive steps one can take for long-term health.

Comprehension Questions

What classification did the IARC give to processed meats in 2015?
Why are nitrates and nitrites added to processed meats, and what do they become when ingested?
According to the text, what is the "NOVA" system used for?
How does obesity mediate the relationship between Ultra-Processed Foods and cancer?
Besides the food itself, what other aspect of UPFs might contribute to cancer risk according to emerging research?

Vocabulary Section

Here are 10 complex words from the text with their definitions:

Carcinogen (noun): A substance capable of causing cancer in living tissue.
Epidemiological (adjective): Relating to the branch of medicine which deals with the incidence, distribution, and possible control of diseases.
Satiety (noun): The feeling or state of being sated (full) after eating.
Hyper-palatable (adjective): Foods that are engineered to be extremely pleasing to the sense of taste, often overriding the body's ability to control consumption.
Adipose (adjective): Used for the storage of fat (e.g., adipose tissue).
Constituents (noun): A component part of something.
Mutation (noun): The changing of the structure of a gene, resulting in a variant form that may be transmitted to subsequent generations or cause disease.
Leach (verb): (With reference to a soluble chemical or mineral) drain away from soil, ash, or similar material by the action of percolating liquid. In this context, chemicals moving from plastic into food.
Magnitude (noun): The great size or extent of something.
Scrutiny (noun): Critical observation or examination.

Phrasal Verb: Cut down on

Meaning: To reduce the amount or quantity of something; to use or consume less of something.

Examples:

"After reading the article, she decided to cut down on processed meats."
"Doctors often advise patients to cut down on sugar to lower the risk of inflammation."
"It is difficult to cut down on snacks when they are so readily available."

American Idiom: You are what you eat

Meaning: An idiom used to emphasize that the food one eats has a direct effect on one's health, appearance, and well-being.

Example:

"If you only eat greasy, processed food, you will feel sluggish and unhealthy. You are what you eat, after all."

Grammar Tip: Connectors of Cause and Effect

When writing scientific or explanatory texts (like the article above), it is essential to link ideas to show how one thing causes another. We often use specific connectors to do this.

Common Connectors:

Due to / Because of + [Noun Phrase]
Consequently / Therefore + [Full Sentence]
Lead to / Result in + [Noun/Gerund]

Examples related to the text:

Correct: "Cancer risk increases due to the presence of nitrates in ham." (Followed by a noun phrase).
Correct: "UPFs are low in fiber; consequently, they do not support healthy digestion." (Connects two complete thoughts).
Correct: "High consumption of processed meat can lead to health complications." (Followed by a noun).

Listening

Homework Proposal

Task: The 3-Day "Real Food" Audit.

Track: For the next three days, keep a simple food diary of everything you eat.
Identify: Highlight every item that falls under the category of Processed Meat (ham, bacon, sausage) or Ultra-Processed Food (packaged cookies, soda, frozen nuggets, instant noodles).
Analyze: Calculate roughly what percentage of your diet consists of these foods.
Swap: Choose two specific items from your highlighted list and propose a healthy, whole-food alternative you could eat instead (e.g., swapping ham slices for roasted chicken breast, or potato chips for air-popped popcorn).