Build new cancer-preventative habits with these simple swaps.
Oncologist Swaps to Make ASAP
- Avoid Cancer-Causing Chemicals: Crock-Pot 7-Quart Manual Slow Cooker, $36 (was $60) at amazon.com
- Recycle Old To-Go Tubs: Rubbermaid Brilliance Glass Food Storage Containers, Set of 9, $80 at amazon.com
- Don’t Forget Fiber: Ninja 72-Ounce Professional Blender, $80 (was $100) at amazon.com
- Ditch Disposable Cups: Owala 12-Ounce SmoothSip Slider Insulated Stainless Steel Coffee Tumbler, $25 at owalalife.com and amazon.com
- Reduce Kitchen Microplastics: Sonder Los Angeles Winsome Acacia Wood Cutting Board, $60 at sonderla.com and amazon.com
The National Cancer Institute estimates that 39.2% of people will be diagnosed with some form of cancer during their lifetime. It’s a prevalent disease that has probably touched your life or that of someone you love, but oncologists, doctors who diagnose and treat cancer, say there are small steps you can take to help decrease your cancer risk. “Cancer prevention doesn’t require expensive kitchen gadget swaps or dramatic dietary changes,” said Lindsay Peterson, M.D.an oncologist at Siteman Cancer Center. “The strongest evidence supports simple, sustainable habits: eating more plant-based foods, increasing fiber, limiting processed meats and reducing alcohol.”
For ideas on realistic swaps people can make in their home kitchens, I spoke with Peterson and two other oncologists: Phillip Gray, M.D.the Medical Director of Radiation Oncology at Tufts Medicine MelroseWakefield Hospital, and Maria Weiss, M.D.the Chief Medical Officer and Founder of Breastcancer.org. They shared simple swaps, like switching from plastic takeout tubs to glass food storage containers or from high-heat grilling to a slow cooker. Scroll on for all their best tips.
Out: High-Heat Grilling
In: Slow-Cooking
Crock-Pot 7-Quart Manual Slow Cooker
$60 $36 at Amazon
“High-temperature cooking, especially over a direct flame, may add flavor [to protein]but it also adds cancer-causing heterocyclic amines, which have been linked to breast, prostate and gastrointestinal (GI) cancers,” said Gray. He opts instead for cooking methods that “prevent charring,” such as slow-cooking and braising your animal proteins in a slow cooker or Dutch oven.
Out: Takeout Tubs
In: Plastic-Free Food Storage Containers
Rubbermaid Brilliance Glass Food Storage Containers, Set of 9
$80 at Amazon
Gray warned against “reheating in and repeated use of plastic food storage containers,” saying it can “leach dangerous chemicals and microplastics into your food.” He and Weiss both suggest swapping to plastic-free alternatives, like these Rubbermaid glass food storage containers or Misen stainless steel food containers. Weiss’s personal preference is glass jars with straight walls and wide mouths, which are great for storing individual servings.
Out: Water Pitcher for Taste
In: Contaminant-Specific Water Pitcher
LifeStraw Home 7-Cup Water Filter Pitcher
$65 $52 at Lifestraw.com
“Not all locations have the same water contaminants,” said Gray. He recommended finding a water pitcher that’s certified to filter your area’s specific water contaminants, which you can find through the Environmental Protection Agency. The LifeStraw glass water filter pitcher is a good fit for many homes because, according to the brand’s lab reportsit helps filter a broad stroke of contaminants, including microplastics and forever chemicals like PFAS.
Out: Juicers
In: Blenders
Ninja 72-Ounce Professional Blender
$110 $80 at Amazon
Masticating juicers make some delicious drinks; however, Gray prefers a method that retains fruits’ and vegetables’ natural fiber content. “Opt instead for a blended smoothie to increase your daily fiber intake, which is associated with a lower risk of GI cancers,” said Gray. We like this powerful blender from Ninja for its quick, thorough results and relatively low price.
Out: Daily Alcohol
In: Low- or Zero-Proof Drinks
Bero Non-Alcoholic Beer Variety Pack
$22 $20 at Amazon
According to Peterson, “Alcohol is an established carcinogen, and reducing consumption is one of the more meaningful changes people can make to lower cancer risk.” Gray agrees about alcohol’s effect on cancer risk and instead suggests “alcohol-free beer and wine, which have exploded in popularity and often taste very close to the real thing.” Low-sugar kombucha also made Gray’s recommendations.
Out: To-Go Cups
In: Travel Mugs
Owala SmoothSip Slider Insulated Stainless Steel Coffee Tumbler
$25 at Owalalife.com
$25 at Amazon
By bringing your own travel mug to a local café or brewing coffee at home in a plastic-free coffee maker“you won’t have a thick layer of plastic or a specialized coating inside your [to-go] cup,” said Weiss. “Plus, you’ll save money and help protect the environment,” she added.
Out: Plastic Cutting Boards
In: Wooden Cutting Boards
Sonder Los Angeles Winsome Edge-Grain Acacia Wood Cutting Board
$59 at Sonderla.com
$60 at Amazon
Weiss suggested trading “flimsy, plastic, colored cutting boards” for wooden ones. Plastic cutting boards are one of the kitchen tools scientists recommend swapping out, because they easily shed microplastics under a kitchen knife. Wooden cutting boards, like this one from Sonder LA, stand up to hard metal knives and are naturally antimicrobial, making them a better choice materially and hygienically.
Out: Refined Grains
In: Fiber-Rich Whole Grains
Bob’s Red Mill Whole-Wheat Flour
$6 at Amazon
Echoing Gray’s and Peterson’s praise for fiber, Peterson said, “Foods like oats, quinoa and whole-grain bread can help increase dietary fiber, which is associated with lower cancer risk.” Try Bob’s Red Mill’s whole-wheat flour in your next batch of sourdough bread, pumpkin bread or even oatmeal breakfast cookies—your gut will thank you.
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