Every October, the statistics run constant: 1 in 8 women will develop breast cancer, and the risk increases with age. For some women, breast cancer is permanent, especially if they know they are at higher risk because the disease runs in their families.
We can’t control our gene pool, which can feel like a defeat at times. But one breast surgical oncologist wants to help women over 50 feel empowered to take control of their health through lifestyle changes.
“Diet is one of the few risk factors we can control,” he explainsDr. Preeti Subhedar, MDChief of Breast Surgery for Hackensack Meridian Health’s Central Region.
She notes that dietary habits can also change our risk of other chronic diseases, including cardiovascular disease and type 2 diabetes, both of which increase when estrogen levels drop during perimenopause. But the pendulum swings both ways—eating nutritious foods can lower your chances of developing diseases like breast cancer, while some foods can increase your risk.
While Dr. Subhedar doesn’t encourage completely cutting out all of your favorite meals and snacks, she does want women over 50 to eat less of one type of food. She shares food, why it may contribute to an increased risk of breast cancer, and a delicious food exchange.
Related: “I’m a Breast Oncologist—Here’s the Food I Wish Women Over 50 Would Eat More”
One food a breast oncologist wishes women 50 and older would eat less of
“Limit foods with a high glycemic index, such as white bread, white rice, bagels, pastries, sugary cereals and drinks,” says Dr. Subhedar.
If you’re wondering, “What’s the glycemic index?”, we’ve got you covered. Dr. Subhedar says that the glycemic index (GI) measures how quickly a food raises blood sugar and explains, “High GI foods raise blood sugar quickly, which increases the release of insulin. Low GI foods release sugar slowly, keeping insulin levels stable for a long time.”
🩺Sign up for the Parade Health Newsletter with expert-approved tips, healthy eating, exercise, news and more to help you stay healthy and feel your best💊
Can foods with a high glycemic index cause cancer?
Dr. Subhedar reports that the link between high-glycemic foods and breast cancer risk is not as direct as smoking and lung cancer. However, there is some research that supports the idea that the insulin spikes that high-GI foods can contribute to can increase the risk of breast cancer and decrease a woman’s chance of survival if she does develop the disease.
“Foods with a high GI stimulate the release of insulin and insulin-like growth factor 1 (IGF-1), both of which cause the unregulated growth of abnormal cells such as cancer cells,” explains Dr. Subhedar. “Foods with a high GI can also promote inflammation and the release of free radicals, creating a cellular environment that helps cancer cells form.
She also notes that high-GI foods can contribute to obesity, sharing, “Fat cells produce estrogen, which increases the risk of breast cancer.”
It’s hard to say that “just one thing” causes cancer, and attributing it to food choices can cause a lot of unnecessary embarrassment. In addition, the insights can help you make informed and empowered decisions about your health.
“The bottom line is that high GI foods indirectly increase the risk of cancer by promoting the growth of cancer cells, causing inflammation and the production of estrogen,” says Dr. Subhedar.
That doesn’t mean the occasional trip to the local bakery is off the table. “Because the risk between high-GI foods and cancer is indirect, you don’t need to worry about the GI of every food you eat,” she shares. “As long as these foods aren’t part of your daily diet, an occasional bagel is fine.”
Related: A registered dietitian’s dietary change implores people over 50 ASAP
What to eat to reduce your risk of breast cancer
The idea that high-GI foods can increase your risk of breast cancer can make you panic and run to the pantry. Dr. Subhedar doesn’t want that for you. “Instead, develop healthy habits that you can follow in your daily life,” she says.
She shares that low GI foods include:
Dr. Subhedar suggests replacing high GI foods with some of the foods listed above, such as replacing: The main recommendations are to replace:
-
Potatoes with mashed cauliflower
-
White rice with quinoa or brown rice
-
Soda with water with lemon and mint
-
Salt with fresh herbs such as rosemary, mint and dill
If you’re looking for a specific “diet,” Dr. Subhedar suggests reading up on the Mediterranean diet.
“The Mediterranean diet is the closest diet that helps limit high-GI foods and encourages eating low-GI foods,” she explains. “It’s primarily plant-based, uses healthy fats (such as olive oil) and limits red and processed meat.
Studies show that the Mediterranean diet can reduce the risk of breast cancer, especially in postmenopausal women.
Related: Over 60? Doctors say this one daily drink can weaken your bones
Other tips to reduce your risk of breast cancer
No food causes breast cancer and no habit can prevent it. Dr Subhedar prefers a holistic approach. In addition to the diet, she suggests:
-
Maintain a healthy weight to reduce the risk of cancer and other diseases such as type 2 diabetes
-
Aim for at least 150 minutes of moderate-intensity exercise per week
-
Limit alcohol consumption to one drink per week or none at all.
Together, these habits can help you manage your health, reduce your risk of breast cancer, and increase your chances of beating it if to do to develop it.
Next:
Related: This Superfood Is Linked to Reduced Risk of Cancer and Dementia — Even When Eaten in Small Amounts
Sources:
-
Basic breast cancer statistics. American Cancer Society.
-
Dr. Preeti Subhedar, MD, Chief of Breast Surgery, Central Region, Hackensack Meridian Health
-
Implications of obesity and insulin resistance in the treatment of estrogen receptor-positive breast cancer. Cell and molecular biology.
-
Systematic review: does insulin resistance affect breast cancer risk and survival in women? Cure.
-
Relationship between obesity and breast cancer risk in women by menstrual status and geographic variation: a systematic review and meta-analysis. BMC Women’s Health.
-
Mediterranean diet and breast cancer risk: an umbrella review. Clinical nutrition.
This story was originally reported by Parade in 2025. on Nov. 4, where it first appeared in Health & Wellness. Add the parade as a preferred resource by clicking here.