Most of the studies on diet and cancer focus on seven major food groups: fruits, vegetables, whole grains, processed meats, red meat, dairy, and sugar-sweetened beverage . Most Indians—in fact, most people around the world—don’t eat the right amount of any of these kinds of food. We consume far too much sugar and red or processed meat without getting nearly enough fruit, veggies, whole grains, or dairy.

Some of those food groups have a very direct influence on our health. The fiber in fruits, veggies, and whole grains, for instance, feeds a robust gut microbiome. Processed and red meats contain various molecules that promote cancer. But other foods, like sugar, are cancer-inducing in a less direct way: they make us gain weight. People who are considered overweight can be perfectly healthy, but on average, being obese comes with increased health risks—including a higher risk of cancer and cardio vascular diseases.