A nutrition scientist shares 1 evidence-backed breakfast swap you can make for a lower cancer risk

A nutrition researcher cautions that ultra-processed foods can increase the risk of colon cancer. Dr. Kenny Mendoza, a professor of public health at the University of Texas Southwestern Medical Center, shares two simple swaps to lower this risk. Ultra-processed foods, particularly refined carbohydrates and packaged snacks, are linked to a reduced risk of certain cancers when consumed less frequently.

Mendoza advises completely avoiding processed red meats and sugary drinks. He also recommends replacing ultra-processed bread with whole-grain cereal, as this swap may lower cancer risk. The reason behind this benefit is that whole grains provide fiber and B vitamins that protect against cancer, while processed bread contains harmful emulsifiers.

An alternative breakfast addition is yogurt, which supports gut health and provides essential nutrients like protein and B vitamins. When choosing yogurt, opt for plain, unsweetened varieties and add toppings like honey, berries, or nuts and seeds.