Food is more than just nutrition; it connects us to our roots, customs, and communities. From family dinners to holiday feasts, the foods we eat form our identities and bring people together. But could our favorite cultural foods be contributing to a serious health trend? Colon cancer rates, particularly among young adults, have been growing in recent years, sparking debate about the role our diet plays in this concerning trend.
During National Nutrition Month, we will dig more into the potential link between our favorite cultural foods and the rising incidence of colon cancer. Do some food habits put us at risk? Let us break it down.
What Is Colon Cancer?
Colon Cancer also known as Colorectal cancer (CRC) is the fourth most common cancer diagnosis in both men and women in the United States. The American Cancer Society estimates that over 150,000 people will be diagnosed with colon cancer in 2025. It is also expected to lead to 52,900 deaths this year.
In Jamaica, the Ministry of Health and Wellness reported a record 796 newly diagnosed cases of colon cancer in 2020. There are several contributing factors to the rising incidences of CRC in the United States, the Caribbean, and many other parts of the world.
Colorectal cancer is a cluster of cells formed in the large intestine called the colon.
This cluster of cells is called a polyp and is non-cancerous. However, over time, it is said that these polyps, which can also be found in the rectum, can develop into cancer.
“Prevention is always better than cure.” This is why colon cancer screening is critical.
Unfortunately, these polyps can grow and potentially advance through the different stages of colon cancer. Furthermore, polyps increase the risk of spreading to the lymphatic system and other organs of the body.
Colon cancer is more common among black Americans, but it affects men more than women in this community.
Colon cancer has been steadily declining in older persons. Between 2012 and 2021, there was a 2.4% annual increase in colon cancer diagnoses among those under 50.
Despite improvements in colorectal cancer screening over the last few decades, colon cancer death rates have increased by 1% per year since the mid-2000s.
I have lost close friends and family members to different types of cancer. It is one of the most devastating experiences that I believe anyone can ever go through.
How Do Our Diet Put Us At Risk for Colon Cancer?
Food Culture vs. Colon Cancer
While genetics is one of the contributing factors to colon cancer, the foods many consume today are putting us at risk. Could the cultural foods we love and that connect us also be fueling the rise in colon cancer?
Research is increasingly revealing that our diet and lifestyle are key factors. Here are some common dietary practices that may be impacting our colon health.
The American cultural foods are highly processed (cakes, donuts, chips, sweetened beverages, sodas, pastries, sugary cereal, candies, alcohol, and just to name a few) and are putting many of our younger generations at risk of obesity, different forms of cancer, and other chronic illnesses.
Frequent Consumption of Processed Red Meats
Low Dietary Fiber Intake
Low fiber intake is usually associated with a low dietary intake of fruits, vegetables, and whole grains. Fiber plays an important role in digestion and gut health because it promotes normal bowel movement and reduces inflammation in the gastrointestinal tract, including the colon.
Diets high in processed foods, but low in fruits, vegetables, and whole grains can lead to disruption of the good bacteria in our gut, a key factor that puts us at risk for developing poor gut health and risk of colon cancer.
To learn more about the dietary guidelines for healthy eating, read our blogs to learn more:
“Are These Foods Affecting Our Mental Health?
“What Is Sustainable Eating For The Environment?”
Alcohol and Sugary Beverages
Food companies have done a great job marketing beverages to children and adults with fancy labels that trick consumers into believing they are made using fresh fruits and vegetables. Many of these drinks on the market are empty calories (no nutrients, mainly sugar, artificial flavors, and high calorie count).
Excessive intake of alcoholic and sugary beverages has been linked to obesity, insulin resistance, and excessive blood fat levels, all of which can contribute to cancer and other chronic illnesses.
High Fats and Fast Food Restaurants
Frequent consumption of fast foods is at an all-time high. With most fast food restaurants comes high fat, salt, and carbohydrate content.
Frequently consuming high-fat diets, particularly saturated and trans fats, can lead to obesity and chronic inflammation, which are risk factors for chronic diseases like colon cancer.
Cultural Foods: Tradition Vs. Modern Diets
While traditional diets around the world include nutritious, nutrient-dense foods, modernization, and globalization have led to an increase in processed and fast-food options.
Many cultural diets that historically prioritized wholesome foods such as fresh vegetables, lean proteins, and whole grains have shifted to convenience meals high in harmful fats, sugars, additives, and preservatives. Read our blog HERE to learn why manufacturers use food additives.
Traditional vs Modern Cultural Foods
People who adopt a traditional Mediterranean and Japanese diet rich in vegetables, fish, and whole grains have been shown to have a decreased risk of having cancer.
In comparison, westernized versions of Latin American, Asian, and African cuisines today contain more processed foods and sugary beverages, raising health concerns.
Many American fast food chains have landed their way onto the Caribbean Islands and set roots. Their marketing strategies have captured the hearts of many and have influenced the way people eat. The government has allowed this in the name of monetary gain, particularly job creation and income taxes.
Absolutely! The goal is to maintain balance and eat mindfully. Here are some strategies to continue enjoying your traditional dishes while focusing on colon health:
Increase Your Fiber Intake
I cannot emphasize this enough: incorporate more fruits, vegetables, whole grains, and legumes into your daily diet.
While fresh vegetables are preferable, frozen vegetables are equally effective at increasing your fiber intake. Add them to rice, mashed potatoes, or stewed meats to boost nutrition, texture, and flavor.
Limit your intake of processed foods and red meats.
Replace fatty meats, cold cuts, and sausages with lean proteins like fish, chicken, tofu, meat substitutes, or legumes.
Couscous, bulgur, and quinoa are more nutritious alternatives to white rice. Incorporate “Meatless Mondays” into your weekly food plan. This is not only a healthy practice, but it also benefits the environment.
Cook With Healthier Oils
Instead of trans fats like lard, margarine, and bacon fat, use olive, avocado, or sesame oil.
To prevent rancidity, store oils in a cold, dry area or in the refrigerator. Read my blog to learn more about keeping oils from going rancid, HERE.
Reduce Sugary Drinks
Replace soda and sugary beverages with water, herbal teas, or natural fruit juices in moderation. Remember, not all juices are created equal. Read the drink label to find out how many grams of sugar are in a serving. Choose juices that are 10 grams or less per serving. Read more HERE to learn about the Recommended Dietary Allowance for Sugar.
Practice Portion Control
Eat your favorite foods in moderation, and balance them with nutrient-dense alternatives.
Use the MyPlate approach to learn how to portion your meals. Half of your plate should contain vegetables and fruits, with the remaining half divided equally between carbohydrates and protein sources.
NATIONAL NUTRITION MONTH RECIPE
In celebration of National Nutrition Month, here is a recipe we feel you will love. Enjoy Jamaica’s Nation Dish. It is loaded with flavor and good nutrition. Perfect for breakfast, lunch, dinner, or an appetizer. See the recipe HERE or click on the picture below.
Final Thoughts
The food that connects us, should also nourish us. While our cultural foods are a part of our pride and identity, we must be aware of how modern trends or modernization of our food system can negatively affect our health.
Colon cancer rates are rising, but by adopting smart dietary choices, we can significantly minimize our risk while still enjoying our favorite flavors and traditions.
This National Nutrition Month, let us honor our food heritage by focusing on living longer and our well-being. Small improvements made today can help future generations live better lives.
Today (3/20/2025) marks the 5th anniversary of the devastating COVID-19 pandemic. Let us use this opportunity to reflect on the past five years and be thankful that you are still alive to visit this blog site, which began during the pandemic in 2020.
Gosh, this is so serious! Thank you for highlighting all the important goods to avoid! My biggest regret is Im addicted to Coke Zero no sugar no caffeine! I need to stop drinking this and drink water!
Colon health is a big deal, Lauren. Just remember, moderation is the key to dietary habits.
As I age, I’ve come to realize just how crucial health is—it’s funny how perspective shifts over time. I appreciate you highlighting this vital topic, and I hope it encourages others to adopt a more balanced and nutritious diet.
I couldn’t agree more, Jarrod. Thank you for dropping by.
Thank you for highlighting National Nutrition Month. It’s so important to make smart diet choices to help minimize health risks like cancer.
You are right, Debbie. Thanks for visiting.
I agree… all foods are ok. As long as you are not just overeating them. That’s why I train myself not to have any addictions.
I agree… all foods are ok. As long as you are not just overeating them. That’s why I train myself not to have any addictions. Good post. Tq for sharing.
I couldn’t agree more, Fadima. Moderation is also key.
There is a lot of truth in the adage “You are What You Eat”. I’m glad more awareness is being brought to diet and how it affects our health.
“You are what you eat” is a true statement, Carolyn. Happy you found value in my colon cancer blog.
This is such an important topic. Thank you for sharing! Convenient and quick foods are often the least healthy. Trying to eat more whole foods and less sugar here!
Appreciate you dropping by, Heidi. Just make one small change at a time; it goes a long way.
I am sorry for your loss – losing someone to cancer is never easy. You’re so right, cultural foods are very tempting, but unfortunately, they contribute to soo many health problems. Balance is the key to great health – actually avoiding these foods is, but who can resist the yumminess of some of these foods. Fantastic post, thanks for sharing!
Thank you, Stelios. Appreciate you visiting.
Such an excellent post! We should all be more mindful of what our diet consists of. Thanx so much for sharing your knowledge with us.
Thank you, Amy. Happy you found value in my colon cancer awareness blog.