“Sometimes I am asked if there is anything I would never eat or drink myself. And I always say: yes, for many years, almost a decade, I have avoided sugary drinks,” emphasizes cancer researcher Hanna Heikenwälder. She is a molecular biologist at the University Hospital of Tübingen and an author.
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“I never put sugar in my coffee. However, I choose the ‘light’ option or water. I would never drink cold tea or cola with sugar, because, in my opinion, there are so many sugar-free alternatives, and it simply isn’t needed,” the woman says.
According to her, these are calories that are easiest to give up. Scientific studies repeatedly confirm: sugary drinks are not beneficial to our health. Heikenwälder sums it up simply: sugary drinks are often products that “really have nothing good in them.”
It is better to completely eliminate sugary drinks from the diet
This is also confirmed by the conclusions of experts from the World Cancer Research Fund (WCRF). This organization has been publishing recommendations for many years on how to reduce personal cancer risk. According to experts, sugar-sweetened drinks should be completely removed from one’s diet.
The reason is that increasing consumption of sugary drinks contributes to the global rise in obesity. And obesity, in turn, increases the risk of many types of cancer.
WCRF specialists provide specific advice on what a diet that helps reduce cancer risk should look like.
Increasing consumption of sugary drinks contributes to the global rise in obesity.
1. Balanced nutrition
The basis of daily nutrition should consist of plenty of whole grain products, vegetables, fruits, and legumes. Scientists recommend eating about 400 grams of vegetables and fruits per day and getting at least 30 grams of fiber.
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2. Less fast food and industrially processed products
Such products often contain a lot of fat, sugar, and starch. This promotes weight gain and increases the risk of overweight.
3. Less red meat and sausages
Beef, lamb, pork, sausages, and other processed meat products should be consumed in moderation. Red meat should appear on the table no more than three times a week. This corresponds to about 350–500 grams per week. Especially little processed meat should be consumed, such as various sausages and similar products.
4. No sodas and sugary drinks
Experts recommend choosing only unsweetened drinks to quench thirst: water, tea, or coffee without sugar.
They also warn: “Fruit juices should not be consumed in large quantities, because even without added sugar they are likely to promote weight gain similarly to sugar-sweetened drinks.”
5. Avoid alcohol
To reduce cancer risk, experts advise avoiding alcohol. Alcohol is considered a cause of several types of cancer.
If combined with an active lifestyle, not smoking, and sun protection, these become important measures that can help reduce cancer risk.
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