This Breast Cancer Awareness Month, let’s focus on dietary and lifestyle choices that could influence cancer risk. While no single ingredient causes breast cancer, certain foods and substances are linked to hormone disruption, inflammation, and cell damage. Below are key ingredients to be mindful of, along with where they’re found and why they raise concerns.
FOODS TO WATCH OUT FOR:
In today’s fast-paced world, the convenience of processed and packaged foods often comes with hidden dangers. Many everyday foods contain ingredients linked to inflammation, metabolic disorders, and even cancer. Here’s a breakdown of the most concerning foods and additives to avoid, especially if you’re aiming for optimal health and disease prevention.
1. Processed Meats (Nitrates, Nitrites)
Found in: Conventional and store bought bacon, sausages, hot dogs, deli meats, cured meats.
Concerns: Processed meats often contain preservatives like nitrates and nitrites. When these compounds are exposed to high temperatures, they can form nitrosamines, known carcinogens associated with an increased risk of colorectal cancer.
Healthy Swap: Opt for nitrate-free, organic meats or swap in fresh, pasture raised, grass-fed options from trusted local farms.
Suggested buy:
Always check your local farms first, but if you need reliable delivery options, all three farms—Northstar Bison (use code: BAE10), White Oak Pastures (use code: BAE10) and Miller’s Bio Farm (use code: BAE)—prioritize high-quality pork and cured, nutrient-dense meats by raising their animals pasture-raised, grass-fed, and free from harmful additives, chemicals, antibiotics, nitrates, nitrites. Whether you're after organic, transparent, or preservative-free options, these farms share a commitment to ethical practices and clean, wholesome products, making them excellent choices for conscious consumers.
2. Refined Sugar
Found in: Sugary drinks, candies, desserts, processed foods.
Concerns: Refined sugar causes rapid insulin spikes, leading to chronic inflammation and metabolic stress. High sugar consumption from refined sugar may stimulate the growth of certain cancer cells, including breast cancer.
Healthy Swap: Use natural sweeteners like fruit, raw honey or maple syrup in moderation.
Suggested buy:
Always check your local apiaries first, but if you need reliable delivery options I recommend honey from White Oak Pastures (use code: BAE10) or Welsh Mountain Apiaries and Manuka Honey from BeeNZ (use code: BAE) and maple syrup from Baird—staples in my pantry for their purity and quality.
3. Trans Fats (Partially Hydrogenated Oils)
Found in: Processed foods like cookies, cakes, fried foods, snacks.
Concerns: Trans fats promote inflammation and increase the risk of obesity and heart disease—factors linked to cancer. These artificial fats are banned in many places, but they can still be found in some processed foods.
Healthy Swap: Cook with healthy fats such as 100% grass-fed tallow, butter, ghee, quality coconut oil and extra virgin olive oil.
Suggested buy:
Tallow: White Oak Pastures offers premium grass-fed tallow, perfect for high-heat cooking. (use code: BAE10)
Butter & Ghee: Miller’s Bio Farm provides rich, A2/A2 100% grass-fed butter and ghee options. (use code: BAE)
Coconut Oil: I use coconut oil from Dignity, known for its ethical sourcing and purity.
Olive Oil: For top-tier olive oil, try PJ Kabos extra virgin olive oils. (use code: BAE5)
4. Artificial Additives
Found in: Energy drinks, diet sodas, candies, processed snacks.
Concerns: Artificial sweeteners like aspartame, as well as some synthetic food dyes, have been associated with cancer risks.
Healthy Swap: Stick to whole, natural foods, and avoid products with long ingredient lists filled with unrecognizable additives.
5. Alcohol
Found in: Beer, wine, spirits, mixed drinks.
Concerns: Excess alcohol consumption raises estrogen levels and creates carcinogenic byproducts during metabolism. Studies have linked alcohol with higher risks of cancers, including breast and liver cancer.
Healthy Swap: Opt for alcohol-free beverages or drink in moderation.
6. Charred/Grilled Foods
Found in: Charred/grilled, BBQ, or pan-fried meats.
Concerns: High-temperature cooking methods, like grilling or frying, can produce carcinogenic chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds have been linked to cancer.
Healthy Swap: Use lower-temperature cooking methods, such as slow cooking or baking. And when grilling (because I love cooking outside) the quality of your grill matters!
Suggested buy:
I recommend the Schwank infrared grill—a smarter alternative to charcoal or gas grills. Its infrared heating system reduces smoke and flare-ups, minimizing PAH and HCA formation. Plus, its stainless steel cooking surface is non-reactive, ensuring no unwanted chemicals seep into your food. It’s an easy way to enjoy grilled meats without the toxic side effects of traditional grilling. (use code: ANIMALBASEDBAE for a sweet discount!)
7. Soy Products (Phytoestrogens)
Found in: Soy milk, tofu, edamame, vegetarian foods.
Concerns: Soy contains phytoestrogens, which mimic estrogen in the body. This could interfere with hormone levels, especially in individuals with hormone-sensitive cancers.
Healthy Swap: Instead of relying on soy-based foods, opt for nutrient-dense animal-based alternatives that support hormone balance and overall health. Raw milk or cream provides essential fats and bioavailable calcium as a natural swap for soy milk. Eggs offer complete proteins with healthy fats and essential vitamins, without plant-based estrogen mimics. Bone broth supports gut health and hormone function with its rich collagen and amino acids. Grass-fed liver is another powerhouse, loaded with vitamins A, D, and B12, promoting optimal hormone production and well-being.
Do you need guidance on foods that are nutrient-dense and can help optimize health and prevent disease? Check out my Animal-Based Diet Guide for more insights!
8. Conventional Dairy Products (Hormones and Growth Factors)
Found in: Conventional milk, cheese, yogurt, butter, etc. that have added hormones, antibiotics and vaccines.
Concerns: Many conventional dairy products contain added hormones and antibiotics. These growth factors may contribute to hormone-sensitive cancers.
Healthy Swap: Choose organic, A2/A2, 100% grass-fed dairy products
Suggested buy:
Check with your local dairy farmer for high-quality, fresh dairy products that meet high standard dairy farming practices. For a trusted source of nutrient-dense, preservative-free options, I recommend Miller’s Bio Farm—my go-to for all things dairy. (use code: BAE)
9. Ultra-Processed Foods
Found in: Packaged snacks, sugary cereals, fast food.
Concerns: Ultra-processed foods are often loaded with sugars, unhealthy fats, and preservatives, disrupting metabolic health and increasing the risk of chronic diseases, including cancer.
Healthy Swap: Opt for whole foods, like meat, organs, fruits, dairy and minimally processed foods.
10. Pesticide Residues
Found in: Non-organic fruits, vegetables, grains.
Concerns: Many pesticides, including glyphosate, act as endocrine disruptors, potentially contributing to hormone-related cancers.
Healthy Swap: Buy organic produce whenever possible or use a natural wash to reduce residue.
11. Omega-6 Fatty Acids (in Excess)
Found in: Vegetable oils, fried foods, processed snacks.
Concerns: While omega-6 fatty acids are essential, excessive intake can lead to chronic inflammation, which is a known risk factor for cancer.
Healthy Swap: Enhance your omega-3 intake and balance your omega ratio by incorporating more wild-caught fish and properly raised land animals. This will help you achieve a healthier balance of omega fats in your diet.
Suggested buy:
Wild-caught fish can sometimes be contaminated with microplastics and heavy metals, which may mimic estrogen in the body and increase breast cancer risk. For a safer option, I recommend sourcing from Seatopia, known for its microplastic-free and mercury-safe fish. Additionally, many of the farms I mentioned earlier offer a well-balanced omega ratio in their animal products, ensuring you get the nutrients you need without a harmful omega imbalance. (use code: BAE20)
Household Ingredients to Limit:
Our homes should be sanctuaries, not sources of toxic exposure. Unfortunately, many everyday products contain harmful chemicals linked to health risks, including hormone disruption and cancer. Here’s a deep dive into some of the most concerning household ingredients to avoid and tips for safer alternatives.
1. Parabens
Found in: Cosmetics, lotions, shampoos.
Concerns:
Parabens are preservatives that mimic estrogen in the body. Research has raised concerns about their potential role in breast cancer, as higher concentrations have been detected in breast tumors.
Healthier Alternative: Look for products labeled “paraben-free” or use natural lotions like tallow lotion, or oils like coconut oil for moisturizing.
Suggested buy:
I make my own tallow lotion and use a mixture of egg yolk, honey, and apple cider vinegar as my shampoo. I mostly rely on filtered water to wash my hair, and I treat my hair with the honey-egg wash once a week as a mask. I rarely wear makeup, but when I do, I choose Araza products. (use code: BAE15)
2. Phthalates
Found in: Perfumes, nail polish and plastic packaging
Concerns:
Phthalates are known endocrine disruptors, which interfere with hormone regulation, especially estrogen. Long-term exposure can contribute to reproductive and metabolic disorders.
Healthier Alternative: Opt for “phthalate-free” products and switch to glass or stainless steel containers.
3. Formaldehyde
Found in: Hair smoothing treatments, nail polish, personal care products.
Concerns:
Formaldehyde is a known carcinogen, which can be absorbed through the skin and inhaled. It has been linked to cancers, particularly leukemia and nasal cancer.
Healthier Alternative: Avoid hair products containing formaldehyde or its derivatives (like DMDM hydantoin).
4. BPA (Bisphenol A)
Found in: Plastic containers, canned foods, receipts.
Concerns:
BPA mimics estrogen, potentially promoting the growth of cancer cells. It’s also linked to fertility issues and metabolic disorders.
Healthier Alternative: Choose BPA-free products or store food in glass and ceramic containers. Don’t take the receipt!
5. Ethylene Oxide
Found in: Detergents, sterilizing medical equipment, fumigants.
Concerns:
This chemical is classified as a carcinogen by the International Agency for Research on Cancer (IARC). Long-term exposure has been linked to leukemia and other cancers.
Healthier Alternative: Switch to natural, plant-based cleaning products.
Suggested buy:
I use vinegar, baking soda, or hydrogen peroxide for my cleaning supplies. I also rely on Branch Basics for all my home cleaning needs, from laundry to bathroom cleaning and hand soap. (use code: BAE)
6. Triclosan
Found in: Antibacterial soaps, toothpaste, cleaning products.
Concerns:
Triclosan disrupts hormone function and has been linked to antibiotic resistance. Some studies suggest it may increase the risk of breast cancer.
Healthier Alternative: Use tallow-based soap and water for effective cleaning.
7. Synthetic Fragrances
Found in: Perfumes, lotions, air fresheners, cleaning products.
Concerns:
Synthetic fragrances often contain a mix of undisclosed chemicals, including hormone disruptors. Exposure can interfere with the endocrine system.
Healthier Alternative: Opt for a fragrance-free life.
8. PFCs (Perfluorinated Compounds
Found in: Non-stick cookware, food packaging, stain-resistant fabrics.
Concerns:
PFCs accumulate in the body and environment, where they have been linked to cancer and immune system suppression. They take years to break down, making them persistent pollutants.
Healthier Alternative: Use stainless steel, ceramic, glass or cast-iron cookware instead of non-stick pans.
9. Aluminum Compounds
Found in: Antiperspirants, deodorants.
Concerns:
There are concerns that aluminum, which is absorbed through the skin, may affect breast tissue and increase cancer risk, though studies remain inconclusive.
Healthier Alternative: Try natural deodorants that are aluminum-free.
10. Talc (Talcum Powder)
Found in: Baby powders, cosmetics, body powders.
Concerns:
Talc contaminated with asbestos has been linked to ovarian cancer and mesothelioma. Even asbestos-free talc is being studied for its potential health risks.
Healthier Alternative: Consider eliminating powders for a simpler approach to personal care.
Practical Tips for Reducing Risk:
Choose organic and minimally processed foods.
Limit refined sugar, alcohol, and processed meats.
Opt for paraben- and phthalate-free products.
Avoid non-stick cookware and synthetic fragrances.
Balance Omega-6 with Omega-3 fatty acids.
By focusing on whole, unprocessed foods and reducing exposure to chemicals, you can take meaningful steps toward lowering cancer risks. This Breast Cancer Awareness Month, let’s make intentional choices to support lifelong health.
Your health is in your hands—every ingredient matters!
