 Are you a daily coffee drinker like me?! I genuinely can’t start my day without it. And if you’ve ever wondered whether that habit is “good” or “bad” for your health, especially when it comes to cancer, you’re not alone. This is one of the most common questions I get. So let’s break down what the research actually says. First: does coffee increase cancer risk? Short answer: no. Large reviews of research show that coffee does not increase overall cancer risk. In fact, moderate coffee intake (about 3–5 cups per day) is consistently associated with either no increased risk or a reduced risk of several cancers. That’s a pretty big deal for something that used to be on everyone’s “limit this” list. Coffee may actually be protective for some cancers. Research shows the strongest protective associations with:
Overall, large meta-analyses suggest that higher coffee intake is associated with about an ~18% lower risk of cancer overall when comparing high vs. low intake, with the most benefit seen around 3–4 cups per day. Why might coffee have these effects? Coffee is more than just caffeine. It’s actually a complex plant compound drink packed with bioactive compounds. It contains over 1,000 different compounds, including:
These compounds have been shown in research to support:
In simpler terms: coffee contains plant compounds that may help protect cells from some of the processes involved in cancer development. A quick note on liver health (one of the strongest findings). One of the most interesting areas of research is liver cancer. Coffee consumption has been strongly linked with a lower risk of liver cancer, and researchers think this may be related to how coffee compounds influence liver inflammation and fibrosis (scarring). This is one of the most consistent and well-supported findings in the entire coffee–cancer research space. What about downsides? Coffee isn’t a “free for all,” and there are a few important considerations:
So… how much coffee is “ideal”? For most healthy adults:
And importantly: coffee is not a cancer prevention strategy on its own. It’s one piece of a much bigger lifestyle picture. To summarize, coffee does not increase cancer risk, and in many studies it’s actually associated with a lower risk of several cancers, especially liver and endometrial cancer. But like most things in nutrition, it’s not magic. It’s about patterns, not perfection. So yes, enjoy your coffee. Just maybe don’t drink it scorching hot, and try not to let it replace sleep. And if you’re like me… that morning cup is probably here to stay. Author: Tuesday Hoelscher, RDN
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 What even is a GMO? GMO stands for genetically modified organism, which basically means a plant or animal whose DNA has been intentionally changed to give it a specific trait. Scientists use this technology to help crops resist pests, tolerate drought or extreme weather, stay fresher longer, or even provide extra nutrients. Think of it as a more precise version of the selective breeding farmers have used for thousands of years, but instead of crossing entire plants and hoping for good results, scientists can target the exact gene they want. Some of the most common GMO foods you might see in your kitchen include corn, soybeans, sugar beets, and certain types of squash. Despite the heated debate online, decades of research show that GMOs are safe to eat. Major organizations, including the World Health Organization and the National Academy of Sciences, have found no credible evidence linking GMO consumption to cancer or other chronic diseases. In other words, the fear that GMOs are “unnatural” and therefore harmful isn’t supported by the science. In fact, many GMO foods carry nutrients and compounds that are linked to health benefits, including antioxidants, fiber, vitamins, and minerals. Antioxidants help protect cells from free radical damage, which can contribute to cancer development over time. Fiber supports gut health, helps regulate blood sugar, lowers cholesterol, and reduces the risk of colorectal cancer. Vitamins and minerals in these foods help your body function optimally and can support long-term health in countless ways. Beyond personal health, GMOs can have environmental and practical benefits. For example, crops engineered to resist pests often require fewer chemical pesticides, which can be better for the surrounding ecosystem. Drought-tolerant varieties allow farmers to grow food in challenging climates, helping maintain global food supply. Some GMOs, like Golden Rice, are even designed to provide additional nutrients to communities where deficiencies are common, showing that genetic modification isn’t just about convenience—it can also be a tool to address real-world nutrition challenges. Of course, GMOs are not without controversy. Some people worry about environmental impacts, pesticide resistance in weeds, or corporate control of seeds. These are valid concerns and are part of ongoing debates about agriculture policy and sustainability. But when it comes to human health, the evidence is clear: the benefits of consuming GMO foods outweigh any risks. Including them in a balanced diet can give you the fiber, vitamins, and antioxidants your body needs while supporting a more resilient food system. In short, GMOs are not some mysterious “chemical food” or health threat. They are carefully developed crops designed to meet specific needs. Eating them is safe, nutritious, and, in many cases, part of a smarter approach to both personal health and feeding a growing population. Author: Tuesday Hoelscher, RDN If you’ve ever heard that eating soy increases estrogen or fuels hormone-positive cancers, it’s time to set the record straight. The truth? Soy may actually reduce cancer risk. Yep, the exact opposite of what many people think. So why does this myth exist? For years, studies seemed to suggest that soy was risky. But here’s the catch: most of those studies were done on mice. And as it turns out, mice and humans metabolize foods very differently. Science learned the hard way that what happens in a mouse doesn’t always translate to us. What modern research shows Recent studies show that eating moderate amounts of soy:
And it doesn’t stop there, soy consumption has been linked to lower risks of several other types of cancer, too. Soy in your diet: where to find it You don’t have to eat exotic or hard-to-find foods to get the benefits of soy. Some common sources include:
Including these foods regularly can help you reap the benefits of soy without any risk. More reasons to love soy Soy isn’t just cancer-friendly, it’s packed with other health benefits:
Bottom line Soy isn’t the enemy. It’s a nutrient-rich, cancer-fighting food that can be part of a balanced diet. So next time you’re enjoying tofu, edamame, soy milk, or tempeh, know that you’re giving your body a boost, not a risk. Author: Tuesday Hoelscher, RDN Did you know that not only does eating a fiber rich diet improve your overall health, but also lowers risk of many disease states? Here are eight proven benefits to consuming a fiber rich diet:
Do you think you usually meet your daily fiber needs? Depending on your age and gender, you should be eating between 22-38 grams of fiber daily. The average American actually eats only 12 grams of fiber daily and only ~5% meet their fiber needs. Here's a few sources you can get fiber from:
More and more research continues to come out on the benefits of fiber for cancer survivors, and for health in general. It's one the greatest tools we have in our belt when it comes to cancer prevention and recurrence risk! Author: Tuesday Hoelscher, RDN Did you face hair loss during your cancer treatment?
While no single food is a magic pill for making your hair grow miraculous lengths, there are some key nutrients that will support healthy hair growth and promote hair strength (not to mention nails and skin integrity too!). 1. Biotin (or vitamin B7) not only lessens hair loss, it stimulates keratin production in hair and can increase the rate of follicle growth. I know it is tempting to simply take a biotin supplement, but your body can only absorb so much biotin a day and you will end up urinating a lot of the supplement out. Not to mention it may interact with your chemotherapy treatments or other medications. Try getting biotin from whole foods! Food sources of biotin: egg yolk, dairy, salmon, nuts and nut butter, soybeans, whole grains and cereals, cauliflower and bananas. 2. Protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss. Having adequate protein intake is also crucial for proper functioning of your organs and helping you maintain strength and energy before and after cancer treatment. Food sources of protein: poultry, red meat, beans, nuts, seeds, fish and shellfish, dairy, and soy products. 3. Iron helps boost circulation and carries oxygen to your hair's roots, which helps the hair grow faster and longer. An iron deficiency can lead to hair loss. Food sources of iron: animal protein, dark leafy greens, seeds, shellfish, quinoa, oysters, beans, and lentils. Remember, hair growth takes time no matter what supplements or nutrients you are consuming. Be patient and keep at it! Author: Tuesday Hoelscher, RDN  For many, nutrition is a point of focus and stress after a diagnosis. It is something we can control in a situation that feels so out of control.
But don't worry, it doesn't need to be complicated. There are so many ideas floating around out there about what you can do There are usually quite a few easy changes you can make right away! I'm sharing my top 5 tips to get you started moving towards better health. 1. Eat 5 servings of fruits and vegetables. You can do a mixture of both to equal five (for example: 1 fruit and 4 vegetables or 3 fruits and 2 vegetables). You don't have to have 5 of both, but of course, if you want to eat more than 5 servings, that is totally fine as well! The more plants, the better! We get many nutrients from plants: vitamins, minerals, and antioxidants that protect against the type of free radical damage associated with cancer development. Not to mention, fiber! Most Americans do not eat enough fiber and research continues to emerge about how great fiber is for your health, including cancer and recurrence risk. 2. Drink at least 64 fluid ounces of water or hydrating liquid. I would count most liquids except for sugar sweetened beverages or soda, even if it's diet. Coffee and tea count but try to limit your caffeine intake to about 400mg per day. 3. Move your body. If movement is hard or exhausting, it's okay to start with 10 minutes and work your way up. The goal is that you will do 75 minutes of vigorous activity or 150 minutes of light to moderate activity per week. 4. Get 7-9 hours of uninterrupted sleep each night. Try going to bed and waking up within the same hour each day. Practice good sleep hygiene by removing electronics from the bedroom 1 hour prior to bedtime, and sleep in a cool, dark room. 5. Treat yourself and enjoy life! Don’t get so wrapped up in food rules that you go about life miserable. You didn’t beat this disease to live the rest of your life scared and unhappy. Plus, stress and anxiety are bad for us. It's worse to be wildly stressed about what you are eating than it is to have an imperfect diet. Health and nutrition isn't as complicated as we make it! Start with these few easy steps and don't forget to find a balance that works for you and your unique lifestyle. Health does not look the same for everyone and that is okay! Author: Tuesday Hoelscher, RDN  Have you ever wondered why a PET scan "glows" but you are allowed to eat sugar during treatment? Let me break it down for you.
For a PET scan, patients are injected with a radioactively marked sugar which goes to our cells that consume the most sugar. Tumor cells consume 20-30x more sugar than healthy cells which is how we see the tumor “glow.” Cancer cells consume more sugar because they are rapidly dividing cells that need energy to do so. However, sugar, or glucose, fuels all of our body’s cells including both healthy and cancer cells. There is no way to let your healthy cells have the glucose they need to survive while starving cancer cells. Your body will actually make sugar from other sources like fat and protein. Your cancer cells will find a way to "eat" regardless. It’s not necessary to completely avoid sugar and carbs. However, it can be appropriate, if you have a good appetite and are able to eat normally, to reduce foods with added sugar, like fruit juice, candies, cake, etc. and focus on consuming nutrient dense, high-fiber carbs, like fruits, veggies, & whole grains. But you can still eat sweet treats in moderation! There’s no evidence that shows eating sugar makes cancer worse or that avoiding sugar makes cancer better or disappear. So don't fear sugar! By the way, it's important to note: if you are struggling with your appetite, intake, and are unintentionally losing weight, it is better that you eat anything that sounds good and try to keep the weight on! Author: Tuesday Hoelscher, RDN  First off, let's talk about what processed meats actually are. Of course, all meat is "processed" in some way to get it from the animal to our table. However, "processed meats" is a term that specifically refers to meats that have been preserved by smoking, curing, salting, or having added chemical preservatives. This causes nitrates to form, which increases cancer risk. Some examples of processed meat: -Deli meat -Sausage -Bacon -Hot dogs -Beef jerky So back to our question, is eating "no nitrate added" or uncured processed meats a better option? Short answer: no. Long answer: "No nitrate added" meats typically contain a natural form of nitrates such as celery, beets, or vinegar that break down in the cooking process and cause the same effects in the body as added nitrates. Ideally, it is better to limit processed meats if you're able, even if they are "no nitrates added" or uncured. What else can you do instead? -Limit intake of processed meat to special occasions where it is prepared and served by others. -Substitute white meat or fish options in the place of processed meat. -Buy deli meat from the deli section where the meat is cut right off the animal, rather than pre-packaged deli meat. This option isn't perfect either, but it is certainly a better choice. -Try some plant based options instead like tofu, beans, seeds, and nuts to increase your protein intake. Remember, regular consumption (~2oz per day) of processed meat increases the risk of colorectal cancer specifically (research estimates risk increase at 1-2%), so having these meats sparingly and occasionally is okay if you are comfortable with that, but the less the better! Author: Tuesday Hoelscher, RDN The 4th of July is this week and summer grilling days are upon us. My dad and husband both love cooking on the grill so it's really a staple in my house, but the truth is... grilling food increases cancer risk. Charring, burning, or grilling red meat, poultry, and fish over high temperatures cause heterocyclic amines (HCAs) to form. These HCAs can damage your genes, and in return, raises the risk for stomach and colorectal cancers. Additionally, polycyclic aromatic hydrocarbons (PAHs) can form when the fat from the meat drips onto the flames, vaporizes, and coats the meat. But! there is a way to limit your HCA consumption without giving up grilling completely: 1. Avoid charring or burning your meats. 2. Stick with fish. There will be less HCAs that form when grilling fish versus poultry and red meat. 3. Lightly oil the grill. This will prevent as much char from forming. 4. Pre-cook your food and then just grill it for the final few minutes of cooking to give it that good outdoor grill flavor. 5. Lower the temperature. The food is less likely to char or burn at lower temperatures, so there is less HCA formation. 6. Use leaner cuts of meat. Less fat will drip onto the flame source, so less PAHs will form. 7. Load up on veggies. HCAs will not form when cooking plant products. You could try out tofu or just add extra veggies to your meal and cut back on your meat consumption. 8. Marinade your meat. You can add healthy antioxidants, vitamins, and minerals with a citrus marinade. The flames will come into contact with the marinade first, rather than the meat. Remember, everything is better in moderation. If you are having a fun barbecue with your friends and family, be mindful of your grilled meat intake but remind yourself it is celebration and an occasional thing. Author: Tuesday Hoelscher, RDN |
AuthorTuesday is a registered dietitian and has been working with cancer survivors at all stages during and after treatment for almost 10 years. Archives
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