Processed meats and sugary drinks top the danger list, says leading gastroenterologist Saurabh Sethi
A Harvard and Stanford-trained gastroenterologist just dropped a reality check on your plate — and it’s not sugar-coated.
Dr. Saurabh Sethi, who also trained at AIIMS in New Delhi, called out some of the most common foods in your fridge that may quietly be nudging your cancer risk higher. His June 9 Instagram post is going viral, and not without reason. It’s direct, grounded in research, and frankly a bit scary.
Forget exotic or rare ingredients. The biggest offenders, according to him, are hiding in plain sight — hot dogs, sodas, even that innocent pack of deli meat you tossed into your grocery cart last week.
Processed meats are more than just unhealthy — they’re carcinogenic
According to Dr. Sethi, the absolute worst food when it comes to overall cancer risk is ultra-processed meat. Think bacon, sausages, pepperoni, hot dogs, and even those “lean” deli meats that come in sealed plastic packs.
Now here’s the kicker — these aren’t just unhealthy. The World Health Organization actually classifies processed meats as Group 1 carcinogens. That’s the same category as smoking tobacco.
And why’s that? Because these meats are full of preservatives like nitrates and nitrites. Under high heat or during digestion, these can convert into compounds that damage cells and cause cancer, especially colorectal cancer.
One sentence here just to break the pace.
Dr. Sethi didn’t mince words. He urged people to eliminate or drastically reduce such meats from their diet if they care about their long-term health. And for good reason — cancer risk doesn’t come with warning signs. It builds slowly, meal by meal, bite by bite.
Sugary drinks? They’re feeding more than your sweet tooth
If you thought cancer risk came only from “bad food” and not what you sip, think again.
Dr. Sethi flagged sugary drinks as a major driver of cancer progression. That includes sodas, energy drinks, even sweetened iced teas. They spike blood sugar, fuel inflammation, and support the conditions cancer cells love: high insulin and excess fat.
• Regular soda intake has been linked to increased risk of pancreatic, breast, and colon cancer
• Even “zero sugar” drinks may carry health risks due to artificial sweeteners
• Weight gain, driven by sugary drinks, is a top cancer risk factor worldwide
A 2019 French study published in The BMJ found that just 100ml of sugary drink per day was linked to an 18% increased cancer risk. And that’s just half a can of soda.
To be clear, these drinks don’t directly cause cancer — but they feed the underlying problems that can. Inflammation. Obesity. Insulin resistance. They’re the quiet catalysts that flip genetic switches you didn’t even know you had.
Why ultra-processed food overall deserves a red flag
This isn’t just about meats and sodas. The broader concern? Ultra-processed food. That includes packaged snacks, sugary breakfast cereals, flavored chips, microwave-ready meals, and even “healthy” protein bars with endless ingredient lists.
These foods often contain:
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Artificial flavors
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High sodium levels
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Emulsifiers and colorants
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Refined flours and sugars
Here’s a quick glance at how processed food stacks up in terms of cancer risk:
| Food Type | Cancer Risk Classification | Key Ingredients of Concern |
|---|---|---|
| Processed Meats | Group 1 (WHO) | Nitrates, Nitrites, Preservatives |
| Sugary Beverages | Not classified | High sugar, HFCS, additives |
| Ultra-Processed Packaged | Likely associated | Emulsifiers, artificial colors |
| Red Meat (unprocessed) | Group 2A (probable) | Heme iron, high cooking temps |
One sentence here to vary things again.
Basically, when it comes to food, the less human hands have messed with it, the better your body will deal with it. Natural wins. Every time.
Why cancer doesn’t come from one meal, but many
It’s easy to read a list like this and panic — but Dr. Sethi’s message isn’t about fear. It’s about patterns.
No single food is going to tip the scale overnight. Cancer is complex. It’s influenced by genetics, environment, age, stress, and lifestyle. But diet? Diet’s a big piece of the puzzle, and one we can control.
You don’t need to swear off meat forever. You don’t need to ban sugar from your life. But you do need to be aware of your daily habits. Because they build up. Like compound interest — but for your health.
“Cancer prevention isn’t about extreme dieting. It’s about consistent, informed choices,” Dr. Sethi said in his post.
So what should you eat instead? Dr. Sethi has a few suggestions
While his post focused mostly on what to avoid, Dr. Sethi has often recommended gut-friendly, anti-inflammatory foods in earlier videos and interviews.
Here’s a short list of foods that fight back against the bad guys:
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Leafy greens like spinach, kale, and mustard
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Cruciferous veggies — think broccoli, cauliflower, cabbage
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Whole grains and legumes
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Fresh fruits (especially berries)
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Fatty fish like salmon and sardines
And water. Yes, plain old water. Not vitamin water. Not infused coconut sparkle drops. Just regular water. Hydration helps your cells do their job — and that includes fighting rogue ones.
One last thing he always emphasizes: don’t self-medicate if you think something’s off. Fever, fatigue, digestive pain, sudden weight loss — go see a doctor. Not Google. Not YouTube. A real, human doctor.
