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6. Pork and lamb
These are red meats too, even though cooked pork may look pale. The category concerns mammalian muscle meat, not its color on the plate. A useful meal change is to use a smaller amount with vegetables and a grain or bean side, rather than swapping one red meat for another and assuming the evidence changes.
7. Beer
Alcoholic drinks have established links to several cancers. Beer isn’t exempt because its alcohol percentage is lower than that of spirits. If you drink, reducing the amount can reduce alcohol-related cancer risk. If you don’t drink, there is no cancer-prevention reason to start. Choose an alcohol-free drink for some occasions.
8. Wine
A wine label or discussion of antioxidants doesn’t cancel the risks from alcohol. NCI explains that alcoholic drinks are linked to cancer through several pathways. A small-looking glass can also be poured generously. Pay attention to the amount you actually drink rather than relying on the drink’s reputation.
9. Spirits and cocktails
The alcohol in a cocktail still matters even when juice or fruit is included. Mixed drinks can contain more than one standard serving, depending on the recipe. Ask what’s in the drink or choose an alcohol-free version. The mixer does not turn alcohol into a cancer-preventive food.
10. Heavily charred meat
High-temperature cooking can form chemicals called HCAs and PAHs. NCI notes that human population studies have not established a definitive link between exposure from cooked meats and cancer. Avoiding heavy charring is a reasonable cooking choice, but calling every grilled meal a proven cancer cause overstates the evidence.
