Cancer dietitian Nichole Andrews has shared her personal “no-go” list of foods and drinks on TikTok, advising others to steer clear for better health and potentially reduce their risk of cancer. The 38-year-old is a registered dietician and nutritionist specialising in oncology, and she has explained why a number of common items should be avoided.
In a viral video that has now been viewed millions of times, Nichole said: “I know how amazing and powerful nutrition can be to help survivors have better treatment outcomes and reduce risk of recurrence. Sadly there is so much misinformation out there, that people cannot eat well – so I am so happy to clear up that confusion and help people eat with confidence.”
Starting with alcohol, she said: “I do not consume any alcohol. All types of alcohol – including red wine – is going to increase your risk of six different cancers. It’s the ethanol within the alcohol. Really any consumption of alcohol – any – is just immediately starting to increase your risk of cancer.”
Second on her list are processed meats, as she explained: “Processed meats increase colorectal cancer risk at any consumption. So whether that’s pepperoni… or pre-cooked meats – any consumption of that is going to be increasing your risk of cancer.”
Nichole, who has been working in the field for 15 years and goes by the moniker The Oncology Dietician, also said she avoids cold meats, with empty calories from drinks taking the fourth spot on her list. She added: I do not order sugary beverages when I go out to eat.”
“Making sure to keep your body fat tissue down is going to be balancing a healthy level of calories. I don’t want my calories to be coming from sodas. You go for a meal out and have a large soda, and it’s going to have a tonne of extra calories.”
Instead, she opts for water, unsweetened iced tea or diet soda when dining out. According to Nichole, excess body fat tissue can increase the risk of 13 different cancers.
Excess body fat tissue can increase the risk of 13 different cancers, according to the expert. Next, she says she avoids hot dogs, and will instead use raw sausage meat to make her own healthier version of the popular snack with a wholegrain bun.
The sixth point on her list is to avoid adding sugar to food and drinks, instead opting for artificial sweeteners, which she claims do not increase cancer risks. Her next piece of advice is to not consume too much red meat.
Nichole said: “Red meat is not going to increase the risk of cancer at consumption, like alcohol and processed meats do, however, they will increase risks of colorectal cancer after 18 ounces a week.
“I usually keep to one serving of red meat a week, or I just don’t have any at all. So when I’m going out to eat or cooking at home, I’ll build my meals around chicken, turkey, fish, seafood, or different types of plant proteins like soy.”
She also emphasised the importance of being cautious with coffee orders: “I love coffee, and coffee does not increase your cancer risk, it’s a safe choice. I do like a cold or blended coffee in the summer, but those can get so high in calories so fast.
“What I do is either get a kid’s size, and I order it half sweet, so half the serving of whatever sugars are added to it. It’s just bringing down the calories because [those drinks] can easily get to 800 calories.”
For number nine, Nichole says she never opts for white grains. She explained: “I’m a wholegrain girl through and through. Wholegrains are going to help you reduce risks of colon and breast cancer, and they’ll give you more fibre and more nutrients as well because it’s less processed down.
“More fibre will help you reduce cancer risks and have better digestion. I do brown rice, wholegrain pasta, brown bread, wholegrain tortillas – I always choose wholegrain. The white breads are not increasing your risk of cancer, and they’re not a terrible choice, but I don’t choose them […] because they have more fibre which will help with cancer prevention.”
Lastly, Nichole has made it clear she’s not on board with the plant-based milk trend, explaining: “I always go for cow milk, I always choose dairy – dairy is so nutrient-packed. The substitutes are awesome if you have a dairy allergy.”
“But I don’t do the plant milks because they are so low on protein. All of them are safe choices and if you like them, I want you to continue to enjoy them, but I don’t choose them because of the low protein content. Because of the amazing calcium in there, cow milk also reduces the risk of colorectal cancer.
“Any consumption of dairy that you have – [particularly] lean dairy – will reduce your risk of colon cancer.”