If there were a pill that could lower your chances of getting cancer by 30%, would you take it? Surely, pharmaceutical companies would jump at the opportunity to sell it. Fortunately, you can reap the benefits of this hypothetical drug without taking any medication at all. According to scientific research, you can lower your risk of cancer by between 30 and 40% by maintaining a healthy diet and lifestyle.
“Diet is one of the modifiable factors we can control,” Dr. Mark Ashamalla, MD, the chief of radiation oncology at Episcopal Health Services, tells Parade. Even though diet can play a role in lowering the risk of cancer, Dr. Ashamalla emphasizes that that doesn’t mean you should obsess over everything you eat and drink. What you consume the majority of the time matters much more than what you have on special occasions.
“Diet can play a meaningful role in cancer risk, but cancer is not caused by one food or one condiment. Risk develops over time and is influenced by many factors, including genetics, age, tobacco use, alcohol use, weight, physical activity (or lack thereof), environmental exposures and overall diet,” he says.
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Dr. Avishek Kumar, MD, an oncologist and lieutenant colonel in the US Air Force Reserve serving as a flight surgeon, agrees. “Diet matters a lot, but not because one food magically causes or prevents cancer,” he says. “The way I explain it to patients is simple: cancer prevention is rarely about one perfect meal. It is about the habits you repeat for years.”
You likely know the general guidelines of eating healthy: Focusing primarily on whole food sources that are minimally processed and minimizing ultra-processed foods high in sugar or sodium. But condiments are likely an area that you haven’t given much thought to. There’s one condiment in particular that you want to avoid using regularly because it can increase the risk of cancer.
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General Dietary Advice for Lowering Your Risk of Cancer
As an oncologist, patients regularly ask Dr. Kumar for advice about how to lower their risk of cancer through what they eat. “I would keep it simple: Eat more real food and less highly processed food. That means more vegetables, fruits, beans, lentils, whole grains, nuts, fish and lean proteins. It also means cutting back on processed meats, excess alcohol, sugary drinks and foods loaded with added sugar,” he tells Parade.
This dietary advice is backed by a wealth of scientific research. Scientific studies have repeatedly shown that following a Mediterranean diet-style of eating (as Dr. Kumar has outlined) is associated with a lower risk of cancer.
In terms of what foods to avoid, both oncologists recommend limiting processed meats, alcohol and sugar-sweetened beverages. They also recommend eating red meat in moderation.
Additionally, it’s important to maintain a healthy weight. “Excess body weight is linked to increased risk of cancers, such as breast cancer after menopause, colorectal cancer, endometrial cancer, kidney cancer, liver cancer, pancreatic cancer and others,” Dr. Ashamalla explains.
Here’s what you don’t need to do, according to both oncologists: Any extreme diet, detox, cleanse or taking a supplement that promises a lower risk of cancer. “My general advice is not to focus on fear or perfection, but on patterns,” Dr. Ashamalla says.
Related: The 1 Type of Food Oncology Dietitians Are Begging Everyone To Eat More of in 2026
The Condiment That Can Raise Your Risk of Cancer if Consumed Regularly
While it’s not necessary to obsess over every food choice, it’s also important to understand the risk of anything you consume on a regular basis—even if it’s something as small as a condiment you put on your food. “Small choices do not feel dramatic at the moment, but they add up,” Dr. Kumar says.
One condiment that he avoids is processed-meat-based toppings, such as bacon bits, bacon jam or bacon-based spreads. “The reason is not that one serving is dangerous. The concern is repeated, long-term intake of processed meats. Processed meat has been classified by the International Agency for Research on Cancer as carcinogenic to humans, with the strongest evidence linking it to colorectal cancer,” he says.
Dr. Kumar explains that when processed meats that have been preserved by smoking, curing, salting or adding preservatives are eaten regularly, they can increase the risk of cancer because they contain nitrites and nitrates, which may form compounds in the body that can damage cells. “A small amount once in a while is okay and is different from making processed meats a regular part of the diet,” he says.
Besides processed-meat-based toppings like bacon jam, another condiment you may want to minimize to lower your risk of cancer is sugar-heavy barbecue sauce. “A lot of barbecue sauces are basically sweetened syrup with a smoky flavor. Many contain added sugar, corn syrup or high-fructose corn syrup near the top of the ingredient list. One spoonful is not the issue. The issue is when sugary condiments become part of a daily pattern of high-sugar, ultra-processed eating,” Dr. Kumar says.
He explains that too much added sugar over time can increase the risk of weight gain, obesity, insulin resistance and chronic inflammation. And obesity and inflammation are linked to a higher risk of several cancers, including breast, colon, endometrial, pancreatic, liver and kidney cancers.
“Barbecue sauce also often shows up next to processed meats or heavily charred meats, which is another reason I would not put it in the ‘everyday condiment’ category. My concern is not the occasional summer barbecue. My concern is the long-term habit,” he says.
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Healthier Alternatives
There are plenty of healthier ways to flavor your food than using bacon jam or sugar-filled barbecue sauce. If it’s a smoky or savory flavor you’re after, Dr. Ashamalla recommends smoked paprika, roasted mushrooms, caramelized onions, olives, herbs, garlic or a homemade yogurt-based or vinegar-based sauce.
Dr. Kumar says that other healthier condiment options include mustard, fresh salsa, chimichurri, hummus, tzatziki or a simple olive oil and vinegar dressing.
While choosing one of these condiment choices may seem like a small action, both oncologists say that the benefits compound over time when it’s done regularly.
“The benefit comes from cutting back on added sugar and extra calories, which can help support a healthier weight and better metabolic health over time. That is where the cancer-risk connection matters,” Dr. Kumar says.
Dr. Ashamalla adds to this, saying, “Over time, these small substitutions can support a healthier weight, better gut health and a more cancer-preventive eating pattern.”
Remember, the goal of eating with cancer prevention in mind isn’t to obsess about everything on your plate. “Cancer prevention is about the big picture,” Dr. Ashamalla says. “The foods we choose every day do matter. It’s all about small, consistent changes. Less processed meat, less added sugar, more plants, more fiber and less alcohol. This can add up over time in a beneficial way.”
They’re wise words to keep in mind as you celebrate summer with cookouts and barbecues—and to keep putting into practice well after summer ends too.
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Sources
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Dr. Avishek Kumar, MD, oncologist and lieutenant colonel in the U.S. Air Force Reserve serving as a flight surgeon.
This story was originally published by Parade on Jul 12, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
