Does sugar cause cancer?

Does sugar cause cancer?

As a senior research dietitian at MD Anderson, I hear this question a lot. So, let’s look at the evidence to find out whether sugar causes cancer to develop and spread.

It’s true that sugar feeds every cell in our body — even cancer cells. But research shows that eating sugar doesn’t necessarily lead to cancer nor is it proven to make cancer spread. It’s what sugar does to your waistline that can lead to cancer.

Taking in too many calories from sugar may result in weight gain. And people with obesity or who are a heavier weight are at a higher risk for cancer and other diseases.

So, should you eliminate sugar from your diet?

No. Your body’s cells use sugar to keep your vital organs functioning. But you should be aware of how much sugar you’re taking in. Eating too much sugar on a daily basis can cause weight gain. And unhealthy weight gain and a lack of exercise can increase your cancer risk.

Limit added sugars

Like their name suggests, added sugars describe any sugars or sweeteners that are added to foods and beverages before consumption. Processed foods and ultra-processed foods have a lot of added sugar.

If you do consume added sugar, try to have no more than the recommended amount per day.  Women should have no more than six teaspoons of added sugar per day (25 grams), and men should have no more than nine teaspoons of added sugar per day (36 grams), according to the American Heart Association. This equals to about 100 calories for women and 150 for men.

Remember, consuming added sugars provides your body with more calories with absolutely no nutritional or cancer prevention benefits.

Spot hidden sugars in food

The biggest sources of added sugar in the American diet are sugar-sweetened beverages, desserts and sweet snacks like cakes, cookies, pies and ice cream, according to the Centers for Disease Control and Prevention (CDC). Pasta sauce and salad dressings also have hidden sugars. Even canned vegetables can be packaged with sugar as a preservative to extend their shelf life.

That’s why it’s so important to read food labels and look for hidden sugars in the list of ingredients. 

Your first clue that a product is high in sugar is if the word “sugar” is listed as the first ingredient.

Some sugary foods don’t include “sugar” on the ingredient list. That’s because sugar is often disguised under different names. If the word ends in -ose, that’s a definite indicator that it is sugar. Here are some hidden “sugar” words to look out for:

• Fructose (sugar from fruits)
• Lactose (sugar from milk)
• Sucrose (made from fructose and glucose)
• Maltose (sugar made from grain)
• Glucose (simple sugar)
• Dextrose (form of glucose)

Opt for natural sugars

Natural sugars, like molasses, agave nectar, honey, dates, raisins and maple syrup contain some antioxidants, vitamins and minerals, which can help protect your body from cancer.

Even though these sweet options are natural, they have about the same amount, if not more, calories as regular sugar. So, it’s important to stick to the recommended daily serving for sugar.

Instead of sugary drinks, try:

• Unsweetened tea
• Sparkling water
• Sugar-free beverages 

In place of sugar, add spices such as nutmeg, ginger, or cinnamon to your foods. Spice up your morning oatmeal or dry cereal by adding fresh or dried fruit. Replace your favorite desserts with fruit on most days.

Avoid or limit artificial sweeteners

Sugar substitutes like aspartame, sucralose and saccharin are artificial sweeteners commonly found in diet drinks. They offer no nutritional value.

Some studies have found links between artificial sweeteners and cancer. But, currently, there’s no proof that artificial sweeteners definitely cause cancer. Until more is known, it’s best to avoid or limit artificial sweeteners. 

Rein in your sweet tooth

The bottom line: sugar, when eaten in small amounts, can fit into a balanced diet. If you have a sweet tooth, it’s better to get your sugar fix from naturally sweet fruits than processed foods. That way, you’ll satisfy your craving and get more of the nutrients your body needs to reduce your cancer risk.