Debunking Cancer Myths: What Really Causes Cancer?

The word cancer carries an understandable weight, and in the digital age, misinformation can spread even faster than facts. Recent studies indicate a concerning rise in cancer diagnoses among young adults, particularly those under 50. Between 1990 and 2019, early-onset cancer cases increased by approximately 79% globally, with a 27.7% rise in cancer-related deaths. In the U.S., the incidence of early-onset cancers including breast, colorectal, kidney, and uterine cancers—rose by 80% from 2010 to 2019.

With so many rumors and health trends flooding your feed, it’s easy to feel confused or fearful about everyday habits. Let’s set the record straight and debunk some of the most common cancer myths with evidence-backed facts.

1. Soy Products

The Myth: Soy increases the risk of breast cancer due to its phytoestrogens, which mimic estrogen in the body.

The Reality: Numerous studies have shown that moderate soy intake is safe and even beneficial. Whole soy foods like tofu, edamame, and soy milk do not increase breast cancer risk. In fact, populations that consume more soy often have lower rates of certain cancers, including breast and prostate. The American Cancer Society confirms soy can be a healthy part of your diet.

Bottom line: You can enjoy soy without worry—especially when it’s minimally processed.

2. Soda

The Myth: Drinking soda causes cancer, particularly due to its sugar content and artificial coloring.

The Reality: While soda isn’t great for your overall health—it’s high in sugar and low in nutrients—there’s no direct link between soda and cancer. The bigger concern is obesity, which is a known risk factor for several cancers. Excess sugar from soda can contribute to weight gain and inflammation over time.

Bottom line: Skip the soda for your waistline and energy levels, not because it directly causes cancer.

3. Artificial Sweeteners

The Myth: Sweeteners like aspartame and saccharin are carcinogenic.

The Reality: This myth has been around for decades, but extensive research has not found a cancer link in humans. According to the National Cancer Institute and other regulatory bodies, approved artificial sweeteners are among the most rigorously studied food additives and are considered safe at current consumption levels.

Bottom line: There's no need to panic over a packet of sweetener in your coffee.

4. Plastic Water Bottles

The Myth: Drinking from plastic bottles causes cancer, especially due to chemicals like BPA (bisphenol A).

The Reality: BPA can leach into water from some plastics, especially when heated—but at very low levels. Agencies like the FDA and EFSA have concluded that current exposure levels are not a health risk. Still, many people opt for BPA-free bottles or use glass/stainless steel out of caution or sustainability preferences.

Bottom line: No need to toss your water bottle, but feel free to upgrade if it brings peace of mind.

5. Sugar

The Myth: Sugar feeds cancer cells and directly causes cancer.

The Reality: All cells, including cancer cells, use glucose for energy—but that doesn’t mean sugar causes cancer or “feeds” it in a way that avoidance would stop cancer growth. The real issue is excessive sugar intake, which can lead to obesity and chronic inflammation, both of which are linked to increased cancer risk.

Bottom line: A cookie won’t cause cancer. Focus on balance, not elimination.

6. Dairy

The Myth: Eating dairy products increases cancer risk.

The Reality: The relationship between dairy and cancer is still being studied. Some evidence suggests a possible link to prostate cancer, while other research indicates that dairy may lower the risk of colorectal cancer. Overall, dairy in moderation—especially low-fat options—can fit into a healthy diet.

Bottom line: Unless you’re lactose intolerant or advised otherwise, you don’t need to cut dairy completely.

When it comes to cancer, separating fact from fear is essential. While some rumored causes are overblown, others are backed by strong scientific evidence. Here are six proven risk factors you should pay attention to—along with what you can do to lower your risk.

1. Processed Meats

That daily bacon or deli sandwich might be more harmful than you think. The World Health Organization classifies processed meats including bacon, ham, sausages, and hot dogs as Group 1 carcinogens, meaning there’s strong evidence they cause cancer. Just 50 grams a day (about one hot dog or a few strips of bacon) can increase your risk of colorectal cancer by 18%. Chemicals such as nitrosamines and polycyclic aromatic hydrocarbons (PAHs), formed during processing and cooking, are part of the problem.

Other harmful processed meats include common household staples like sandwich deli turkey, roast beef, and pizza pepperoni, as well as charcuterie board favorites such as salami, chorizo, and prosciutto.

Limit processed meats and explore fresh protein alternatives more often.

2. Alcohol

Yes, even your nightly glass of wine counts. Alcohol is also classified as a Group 1 carcinogen. A 2023 meta-analysis confirmed that even light drinking (one drink or less per day) raises the risk of cancers including breast, colorectal, and esophageal. Heavy drinking further increases the risk for liver, stomach, and pancreatic cancers.

Moderation is key. For some, especially those at higher risk, abstaining may be the healthiest option.

3. Smoking & Vaping

Tobacco remains the leading cause of preventable cancer deaths globally. Cigarette smoke contains dozens of carcinogens that directly damage your DNA. And while vaping is marketed as “safer,” studies show it’s far from harmless. Disposable vapes have been found to emit dangerous levels of lead, nickel, and formaldehyde—all of which are known to cause cancer.

If you smoke or vape, consider seeking support to quit. Even reducing use can lower your cancer risk.

4. Genetics

Sometimes, cancer risk runs in the family. Mutations in genes like BRCA1/2 or RAD51C can significantly increase the likelihood of breast, ovarian, and other cancers. Genetic predisposition affects how the body repairs DNA and responds to cancer therapies.

If you have a family history of cancer, talk to your doctor about genetic counseling and early screening options.

5. Red Meat (Especially When Grilled)

While unprocessed red meat isn’t as dangerous as its processed counterparts, high consumption of them, especially when grilled or barbecued has been linked to increased risks of colorectal, breast, endometrial, and lung cancers. This is due in part to compounds like HCAs and PAHs formed during high-temperature cooking.

Limit red meat to a few servings per week and opt for gentler cooking methods like baking or steaming.

6. Excessive Sun Exposure

The sun may boost your mood and vitamin D, but too much UV radiation can be dangerous. The WHO classifies ultraviolet radiation (including from tanning beds) as carcinogenic to humans. Overexposure can cause skin damage and mutations that lead to melanoma, squamous cell carcinoma, and basal cell carcinoma. Tanning beds used before age 35 increase melanoma risk by nearly 60%.

Use a broad-spectrum SPF 30+ sunscreen daily, wear protective clothing, and reapply sunscreen every two hours when outdoors.

With so much misinformation circulating on social media about cancer, it’s easy to feel confused about what truly matters. But when we look closely at the science, a clearer picture emerges.

Some widely feared habits, like eating soy or using artificial sweeteners, simply don’t hold up as cancer risks. At the same time, there are real, well-established causes such as smoking/vaping, excessive alcohol, processed meat, and overexposure to UV rays—that deserve more of our attention.

By shifting focus from fear-based myths to evidence-based prevention, we can make healthier, more confident choices. Staying informed, practicing moderation, and avoiding known carcinogens are meaningful ways to take control of your health, grounded not in panic, but in power.

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Yvon Lux is the editor of her Apple News channel covering lifestyle news and current events. Her “blogazine” celebrates sisterhood and empowers women by focusing on women’s health, travel, lifestyle, and entrepreneurial news while also sharing the most coveted beauty news and style stories.

Yvon’s lifestyle Magazine stylishly tells stories of trailblazers and tastemakers. Email news tips and stories to designs@yvonlux.com. Connect with her on Instagram and subscribe to her Apple News channel.