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

Swapping out ultra-processed bread with whole-grain cereal is a simple change that may help reduce the risk of colon cancer, research suggests. d3sign/Getty Images Ultra-processed foods are linked to a higher risk of colon cancer, and some may be worse than others. A nutrition researcher explains how he avoids the riskiest kinds of ultra-processed foods. Instead, he recommends foods like whole grains and yogurt, which help protect the gut. For more than a decade since he began studying nutrition, Kenny Mendoza has been paying attention to his food labels, scrutinizing grams of fat, protein, and added sugar. But people eat food, not isolated nutrients. And, as Mendoza realized while training for his doctorate at Harvard, those foods are often heavily processed before reaching our plates, which can make a huge difference for our health.