Food is supposed to nourish us, but not all foods are created equal. Some foods are damaging to our DNA, the genetic material that determines everything from our eye color to our risk of developing certain diseases.

You may be surprised to learn that some of the foods you eat every day can increase your risk of DNA damage, which can lead to cancer, aging, and other health problems. In this article, we’ll explore the sneaky DNA-damaging foods you should be aware of.

Sugar and Refined Carbohydrates

Sugar and refined carbohydrates are abundant in modern diets, but they can do serious damage to your DNA. Studies have found that consuming high amounts of sugar and refined carbs can lead to DNA damage and mutations.

These foods cause a process known as glycation, which creates molecules called advanced glycation end-products (AGEs) that can damage DNA and other parts of cells. Cutting back on sugar and refined carbs is an important step in protecting your DNA.

Fried Foods

Fried foods may be delicious, but they can also be high in damaging compounds. When you fry foods at high temperatures, it can cause the formation of harmful compounds like acrylamide and polycyclic aromatic hydrocarbons (PAHs).

These compounds can cause DNA damage and increase cancer risk. If you must indulge in fried foods, try to limit your intake and choose healthier ways of cooking whenever possible.

Processed Meats

Processed meats like sausage, bacon, and hot dogs are a staple in many households, but they should be consumed in moderation. These meats contain compounds like nitrates and nitrites that can also lead to DNA damage.

Nitrates and nitrites can react with other compounds in the body to form carcinogens, or cancer-causing agents. Limiting your intake of processed meats can help reduce your risk of DNA damage and cancer.

Artificial Sweeteners

If you’re trying to cut back on sugar, you may turn to artificial sweeteners as a substitute. However, some studies suggest that these sweeteners may be damaging to DNA.

One theory is that artificial sweeteners may be metabolized into compounds that can cause damage and mutations in DNA. If you must use artificial sweeteners, be sure to choose those that have been approved by health authorities.

Alcohol

Alcohol consumption has been linked to numerous health problems, and DNA damage is one of them. Alcohol can increase the production of free radicals, which are molecules that can damage cells and DNA.

This damage can lead to mutations and an increased risk of cancer. Limiting your alcohol intake or avoiding it altogether is a smart step in preserving your DNA.

Pesticides and Herbicides

We may not eat pesticides and herbicides directly, but they can still enter our bodies through the foods we eat. These chemicals are commonly used in agriculture to protect crops from pests and weeds.

However, they can also contaminate our food and water sources, leading to DNA damage and an increased risk of cancer. Choosing organic produce whenever possible is a good way to reduce your exposure to these harmful chemicals.

Cooking at High Temperatures

Cooking food at high temperatures can also lead to DNA damage.

When food is grilled, roasted, or fried, it can form carcinogenic compounds like heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs), which can damage DNA and increase cancer risk. To reduce your exposure, try cooking at lower temperatures or using gentler cooking methods like steaming or poaching.

Charred and Burnt Food

Charred and burnt food may be delicious, but it can also be harmful to your DNA. When meat is grilled or charred, it can form harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

These compounds can damage DNA and increase cancer risk. Scrape off any charred or burnt parts of your food before eating it to minimize your exposure.

Highly Processed Foods

Highly processed foods can be convenient, but they can also be damaging to your DNA. These foods are often high in additives and preservatives that can cause DNA damage.

They can also lead to chronic inflammation, which has been linked to an increased risk of DNA damage and cancer. To protect your DNA, opt for whole and minimally processed foods whenever possible.

Soy Products

Soy products like tofu, soy milk, and soy burgers have been hailed as a healthy alternative to animal products. However, they may not be as healthy as you think.

Some studies have suggested that soy products may lead to DNA damage, especially in people who have certain genetic variations. More research is needed in this area, but limiting your intake of soy products may be a wise move.