Millions of Americans are inadvertently making everyday dietary choices that health experts caution could be quietly increasing their risks of cancer, heart disease, and diabetes.

Dr. Frank Dumont, an internal medicine specialist and executive medical director at Virta Health in Colorado, a group focused on improving metabolic health through diet, points out two prevalent dietary pitfalls: consuming fruit in liquid form and opting for breaded chicken.

Common items like fruit juice and breaded chicken can incrementally elevate an individual’s risk of chronic diseases, often without their awareness.

Foods rich in simple carbohydrates and added sugars not only have addictive properties but also elevate the levels of fat particles in the bloodstream, which are associated with heart disease.

These dietary habits also play a significant role in the rising rates of obesity and the onset of type 2 diabetes.

While fruit juice does contain vitamins and minerals, it lacks the fiber found in whole fruits that helps balance blood sugar, reduce cholesterol, and support a feeling of fullness, healthy digestion, and inflammation control.

Breaded chicken, meanwhile, is soaked in unhealthy trans fats or saturated fats from frying oils. These directly raise ‘bad’ LDL cholesterol, promote inflammation and damage blood vessels. 

By directly raising cholesterol and triggering inflammation, fried foods contribute to stiffened arteries and plaque buildup. This restricts blood flow and forces the heart to work harder, increasing the risk of high blood pressure, heart attack and stroke. 

While fruit juice contains beneficial minerals and vitamins, its processing strips away most of the natural fiber. This fiber is essential because it works together with the fruit’s sugar to slow digestion and balance its effects on metabolism (stock)

Maintaining a healthy, balanced diet is also crucial for preventing such diseases. Embracing nutrient-rich foods, including vegetables, fruits, and lean proteins, together reduces the odds of developing a lifelong condition.

Dumont’s first recommendation is to forego fruit juices and instead opt for whole, fresh fruit.  

Dumont told Fox News: ‘Fruit juice can have some benefits — it has minerals, vitamins and micronutrients, but the bottom line is that it’s more processed, and you’ve eliminated a lot of the fiber that is supposed to go hand in hand with the fruit sugar.’

Choosing whole fruit over juice provides a more complete nutritional benefit. 

Whole fruits contain essential fiber, which slows the absorption of natural sugars to support stable energy levels, along with a complete profile of vitamins and antioxidants.

The physical bulk of whole fruit also promotes natural portion control and greater satiety. In contrast, juice concentrates sugars while removing most fiber, which can lead to rapid blood sugar spikes and less satisfaction per calorie consumed.

Dumont said: ‘There’s a lot of good health in fruit.

‘It depends on that person’s individual metabolism. If someone is so metabolically sick, so insulin resistant… even some very healthy fruits can be more than their body can handle.’

Dr Frank Dumont, an internal medicine physician, recommended some simple swaps. Instead of juice, reach for whole fruit. And sub breaded chicken for grilled chicken

The high fiber content helps regulate blood sugar and insulin response, lowering the long-term risk of developing type 2 diabetes.

Soluble fiber also binds to cholesterol in the digestive tract, supporting healthier blood lipid levels and reducing the risk of cardiovascular disease.

The combined effect of fiber, antioxidants and other nutrients in whole fruit reduces systemic inflammation and oxidative stress, two key drivers of conditions like heart disease, certain cancers and conditions marked by dying brain cells.

Dumont also recommends avoiding high-carbohydrate breaded and fried chicken, or replacing it with healthier grilled chicken.

‘You put that on top of some lettuce with a good, healthy dressing, and it can actually be extremely healthy eating out on the road at a fast-food restaurant,’ he said.

In addition to containing high amounts of unhealthy fats, breaded chicken is typically made with heavily salted seasoning mixes. A diet full of foods like this is a direct cause of high blood pressure, a major risk factor for heart attack and stroke. 

Grilling chicken, meanwhile, uses little to no added fat, preserving its natural lean protein. It also avoids flour-rich breading, making it a carb-free option.  

Choosing a salad with grilled chicken over a breaded chicken sandwich creates a more balanced and nutrient-dense meal.

Opting for low-fat, carb-free grilled chicken eliminates the unhealthy aspects of an otherwise healthy protein, contributing to poor cardiovascular health over time (stock)

The salad provides high-quality protein from the chicken alongside a variety of fresh vegetables, which deliver essential vitamins, minerals and fiber.

This combination promotes satiety, supports stable blood sugar levels and offers greater nutritional value than the refined carbohydrates and added fats often found in breaded options.

For years, a growing number of health professionals who treat people with chronic diseases, from cancer to cardiovascular disease, have begun to include nutritional guidance in their treatment protocols. 

Millions of doctors now recommend the Mediterranean diet, consisting of whole produce, fish and beans, while limiting meat and dairy.

Numerous studies have pointed to its influence on lowering the risks of cancer, stroke, cardiovascular disease, type 2 diabetes and stiffened arteries that often precede a heart attack.

Low-carb diets are often used in conjunction with cancer treatment. For people fighting breast cancer, the quality and source of carbohydrates in their diets are critical.

High glycemic load, a measure of a food’s total impact on blood sugar based on its carbohydrate quality and serving size, as well as intake from refined sources such as fruit juice, is associated with a higher risk of dying of breast cancer.

On the other hand, carbs from vegetables may improve survival.

In the instance of colorectal cancer, rates of which have skyrocketed in people under 50, high carbohydrate intake is linked to increased CRC risk in several studies, particularly in men.

Dumont has observed that relying solely on medication often leads to patients losing their battle with chronic illness.

He said: ‘I was seeing people get worse and worse, and that was really disheartening for me.

‘What I found later in my career is the power of nutrition and lifestyle. And it’s something that, honestly, I have really been trained to be pessimistic about.’

Dumont’s medical training taught him that patients seldom maintain healthy lifestyle changes, so physicians should quickly transition them to medication and procedures.

He said: I found that was not true. If you gave people the right information, and they were able to implement it, you could help them do it in a way that was actually enjoyable and doable for them.

‘The power of that was more than the power of the medicines I had been using.’

Dumont described working with patients who, after previous failures, finally felt empowered. They learned to listen to their bodies, understand what worked for them, and celebrate their own health accomplishments.

He said: ‘It’s a night and day difference. And I am very optimistic about that now.’