In a time when sugar-laden foods and refined carbohydrates dominate the average diet, growing scientific evidence is revealing their deeper health implications beyond weight gain.

In this exclusive interview, Ugo, Chinemerem Henry, a Registered Dietitian-Nutritionist and molecular nutrition researcher, discusses the overlooked link between refined carbohydrates and cancer risk. He shares evidence-backed insights and offers practical advice for healthier eating habits that could reduce chronic disease risk.

There’s growing concern around sugar and cancer. Can you explain what the science says?
Absolutely. New research is making it harder to ignore the connection. Diets high in refined carbohydrates—like sugar, white bread, and pastries—can lead to frequent spikes in blood sugar. This causes the body to produce more insulin, which doesn’t just regulate glucose; it also acts as a growth signal. High insulin levels, and insulin-like growth factor-1 (IGF-1), have both been linked to the growth and survival of cancer cells, particularly in breast, prostate, pancreatic, and colorectal cancers.

How exactly do refined carbs affect cancer progression?
When we eat sugar and refined carbs, our body rapidly converts them into glucose. Over time, this leads to insulin resistance, meaning the body needs to pump out even more insulin. This environment—high in insulin and IGF-1—encourages abnormal cells to grow and divide, which is a hallmark of cancer. It also promotes chronic inflammation and oxidative stress, both of which are key drivers of cancer development.

Is it just sugar that’s the problem, or are all carbs bad?
Not at all. Carbohydrates are essential. The real issue is quality. Whole carbs—like oats, legumes, fruits, and vegetables—are rich in fiber and nutrients. The danger lies in processed carbs and added sugars that provide empty calories and contribute to inflammation, weight gain, and metabolic disorders like type 2 diabetes, which independently increase cancer risk.

What does the latest research show?
A 2024 study by Garduño-Alanis et al. found a clear link between sugar-sweetened beverages and increased breast cancer risk. Other studies have connected high-sugar diets with colorectal and pancreatic cancers. Lab research has consistently shown that cancer cells consume glucose at much higher rates than normal cells—a phenomenon called the Warburg effect. Put simply, cancer cells love sugar.

So should people eliminate sugar and white carbs entirely?
It’s not about elimination, it’s about moderation and substitution. Instead of cutting out all carbs, focus on replacing white bread and sugary snacks with whole grains, fruits, and vegetables. Cook more meals at home, reduce sugary drinks, and read labels to check for hidden sugars—even in “natural” products.

What are some practical food swaps people can make today?
1. Swap white rice for brown rice, oats, or quinoa.

2. Replace sugary beverages with water or unsweetened teas.

3. Choose snacks like fruits, nuts, or plain Greek yogurt.

4. Add more legumes and fiber-rich veggies to meals.

5. Read nutrition labels to spot hidden added sugars.

From a public health standpoint, what changes are needed?
We need stronger food policies—clearer labeling, limits on added sugar in processed foods, and better nutrition education in schools and communities. It’s also crucial to increase access to whole, nutrient-dense foods, especially in underserved areas.

What’s your final message to the public?
Nutrition is one of the few cancer risk factors we can control. While no single food causes or cures cancer, our daily dietary habits matter. Reducing refined carbs and sugars is a powerful, proactive step toward protecting your health. Your plate can be your strongest weapon against chronic disease. Let’s use it with purpose.

About the expert:
Ugo, Chinemerem Henry is a Registered Dietitian-Nutritionist in Nigeria and a molecular nutrition researcher with expertise in metabolic health and cancer prevention. He holds advanced degrees in Human Nutrition from the University of Nigeria, Nsukka, and Nutritional Sciences from Oklahoma State University, Stillwater, USA. He is currently a doctoral student at the University of Alabama, Birmingham, USA, and is actively involved in nutrition research and advocacy.

He has authored a good number of peer-reviewed journal articles and has actively collaborated with leading scholars in the field of nutrition. Most recently, one of his collaborative research papers with great scholars in his field, titled Pinto bean supplementation modulates gut microbiota and improves markers of gut integrity in a mouse model of estrogen deficiency, was accepted for publication in The Journal of Nutrition, a flagship journal of the American Society for Nutrition. He is a member of the Dietitians Association of Nigeria (DAN) and the American Society for Nutrition (ASN).

He is passionate about translating science into practical strategies that empower individuals and communities to eat better and live longer.