Eating high-sugar foods like cereal linked to 28% higher breast cancer risk

For this study, researchers analyzed health data for more than 92,000 women aged 40–69 who had participated in the Health Examinees-Gem (HEXA-G) study between 2004 and 2013. HEXA-G was part of the Korean Genome and Epidemiology Study (KoGES).

Study participants were asked to fill out food frequency questionnaires, including their consumption of high-sugar foods.

Upon analysis, researchers found study participants who consumed more than two servings of high-sugar foods per week, such as sugary cereals and ice cream, had a 28% higher breast cancer risk compared to those who ate those foods less than one per month.

Medical News Today spoke with Richard Reitherman, MD, PhD, a board-certified radiologist and medical director of breast imaging at MemorialCare Breast Center at Orange Coast Medical Center in Fountain Valley, CA, to find out more about how high-sugar foods would potentially lead to an increased breast cancer risk.

Reitherman, who was not involved in this study, explained that breast cancer is multifactorial, meaning there is a complex interaction between genetics, environmental factors, and lifestyle choices.

“Validated clinical research supports the conclusion that dietary sugar can play a major role in the development and manifestation of many cancers — these include breast, colorectal, (and) pancreatic,” he said.

“From a metabolic perspective, studies show that high sucrose/fructose diets may activate multiple mechanisms within the body. These include inflammation, sugar, and lipid metabolism that are independent of obesity. It should be noted that obesity is an independent risk factor for many cancers as well as the most common cause of morbidity and mortality, which is cardiovascular disease.”

–Richard Reitherman, MD, PhD

“Lifestyle changes, particularly diet, can be very challenging for individuals,” he added. “So, what is needed in future research is to quantify and validate those factors, create educational processes, and then study/research the optimal programs, protocols, and strategies that can be effective in individuals’ compliance.”

During the study, researchers reported the largest intake of sugar by study participants was from fruits.

Scientists found that fruit intake was not associated with an increase in breast cancer risk.

Monique Richard, MS, RDN, LDN, FAND, IFNCP, a registered dietitian nutritionist and owner of Nutrition-In-Sight, who was also not involved in this study, told MNT There are differences between foods that contain naturally occurring sugars and foods that deliver added sugars alongside refined starches, saturated fat, or relatively few other nutrients.

“Whole fruit, for example, provides fiber, vitamins, minerals, polyphenols, and other plant compounds in a food matrix that is quite different from a highly processed, sugar-rich product,” Richard detailed.

“Fructose from Mother Nature — in fruit, for example — and manufactured high-fructose corn syrup (HFCS) may have similar molecular structures, but the distinction and relationship to other compounds is starkly different in a matrix of whole foods, versus an ingredient in a manufactured combination,” she explained.

Richard said it’s important that we should not assume that every food containing sugar has the same metabolic effect, nor should we label a food as inherently harmful.

“The overall dietary pattern, frequency, portions, what foods are replacing or being replaced, and a person’s broader metabolic health play a role,” she continued. “The body responds to the whole context, not simply to whether a food contains sugar. It behooves no one to think and act in extremes.”

For those who wish to start cutting back on high-sugar foods in their diet, Richard said a few practical places to start — aside from meeting with a registered dietitian nutritionist (RDN) for tailored and individualized nutrition recommendations — include:

• Start your day with a more nourishing breakfast. Richard said if sugary cereal is a regular choice on the daily, consider alternating with oatmeal, plain or lower-sugar yogurt, eggs, or whole-grain toast with nut butter, fruit, and cottage cheese. “Add berries, nuts, seeds, or nut butter for fiber, healthy fats, and additional nutrients,” she added. “Your favorite cereal doesn’t need to be banished forever, but maybe adding more nourishing foods alongside it may be an option.”
• Include plants on your plate at every meal. Richard suggested including a variety of colorful vegetables, beans, lentils, nuts, seeds, and whole grains. “These foods provide fiber, vitamins, minerals, and phytonutrients that support many aspects of health,” she explained. “Please do not follow, or perpetuate, unsubstantiated trends and omit fruits from your diet because of its naturally occurring sugar.”
• Be thoughtful about beverages. If sugar-sweetened beverages, or cocktails, are a frequent part of your routine, Richard said to try alternating with water, sparkling water, or unsweetened tea. “This can be a practical way to reduce added sugar without feeling deprived,” she added.
• Pay attention to frequency and patterns, not striving for ‘perfection.’ Read labels when useful, notice where added sugars are showing up frequently, and identify small changes that feel realistic and sustainable, Richard said. “’Perfection’ and ‘a perfect diet’ do not exist and judging, condemning, or depriving yourself and others can do more harm than good,” she added.

Richard also emphasized that pleasure belongs in a healthy dietary pattern.

“Food is nourishment, but it is also culture, connection, celebration, comfort, and enjoyment,” she said.

“There is room for ice cream, birthday cake, and a favorite sweet cereal. I would much rather help someone build a varied, nutrient-rich dietary pattern they can enjoy and sustain than create fear or guilt around food. A single food does not make or break someone’s health,” she advised.