Cancer Gene: Can Plant-Based Diets Be A Solution?

The evidence for the link between a plant-based diet and cancer prevention is mixed. Some studies have shown that a plant-based diet can reduce the risk of certain cancers, including breast, prostate, colorectal, pancreas, ovary, and uterine endometrium cancers. However, other studies have found no link between a plant-based diet and cancer prevention.

Plant-based diets are full of fruits, vegetables and legumes, with little or no meat or other animal products

Plant-based diets have been shown to protect against the 15 leading causes of death in the world, including many cancers. They may also offer benefits as a disease-modifying tool to improve the management and treatment of these conditions.

Research has shown that vegans, people who don't eat any animal products, have the lowest rates of cancer of any diet. Vegetarians, who avoid meat but may eat fish or foods that come from animals, have the next lowest rate.

Plant-based diets are high in fibre, which has been shown to lower the risk for breast and colorectal cancer. They are also high in antioxidants, which protect the body from damage and reduce inflammation.

Two of the most helpful phytochemicals are:

• Antioxidants, which protect the body from damage and neutralise toxins from pollution, processed food, bacteria, viruses and more.
• Carotenoids, which are fat-soluble compounds that are highly pigmented and found in many fruits, grains, oils and vegetables. They have been linked to reducing the risk of heart disease, cancer, macular degeneration and cataracts.

Nutrients and phytochemicals found in plant-based foods seem to work independently and together to decrease cancer and disease risk. This means that plant-based foods work best when eaten in combination with other foods rather than alone.

Plant-based diets are high in natural fibre. This has been shown to reduce cancer risk and moderate insulin levels.

Healthy bacteria in the digestive track can ferment fibre and other starches to produce compounds known to help promote normal colon development and reduce inflammation.

Eating a plant-based diet doesn't need to be all or nothing. Making gradual changes is more sustainable and realistic for most people.

Phytochemicals in plant-based foods protect the body from damage and interrupt processes in the body that encourage cancer production

Phytochemicals are compounds found in plants that protect plants against bacteria, viruses, and fungi. Phytochemicals in plant-based foods can protect the body from damage and interrupt processes in the body that encourage cancer production. Phytochemicals are found in brightly coloured fruits, vegetables, whole grains/cereals, and beans. Phytochemicals cannot be found in supplements and are only present in food.

Phytochemicals can act as antioxidants or nutrient protectors, or prevent carcinogens (cancer-causing agents) from forming. Phytochemicals may also help your immune system work as it should, protect cells and DNA from damage that may lead to cancer, reduce inflammation that may cause cancer or make it grow, and slow the growth rate of some cancer cells.

Phytochemicals found in dark yellow, orange, red, green, white, blue, and purple fruits and vegetables include:

• Allicin, found in onions and garlic
• Anthocyanins, found in red and blue fruits and vegetables
• Biflavonoids, found in citrus fruits
• Carotenoids, found in dark yellow, orange, and deep green fruits and vegetables
• Flavonoids, found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans
• Indoles, found in broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips
• Isoflavones, found in soybeans and soybean products
• Lignins, found in flaxseed and whole grain products
• Lutein, found in leafy green vegetables
• Lycopene, found primarily in tomato products
• Phenolics, found in citrus fruits, fruit juices, cereals, legumes, and oilseeds

Plant-based diets are high in fibre, which has been shown to lower the risk for breast and colorectal cancer

Observational studies suggest that an increased fibre intake may reduce the risk of breast cancer. For example, a 2018 umbrella review found that women consuming the highest amounts of dietary fibre may benefit from a small reduction in the incidence of breast cancer. This is because a high-fibre diet decreases activity in certain intestinal enzymes, leading to less oestrogen being absorbed in the colon. Oestrogen is a well-established risk factor for breast cancer. Fibre can also promote the formation of short-chain fatty acids, which can have a protective effect against breast tumour development. It has also been proposed that dietary fibre can bind to oestrogens in the colon and increase their faecal excretion, releasing more oestrogen from the body. Lastly, a high intake of dietary fibre may also prevent weight gain. Being overweight or obese is an established risk factor for postmenopausal breast cancer.

Plant-based diets also have been shown to reduce your risk of heart disease, stroke, diabetes and some mental health illnesses

Plant-based diets have been shown to reduce the risk of heart disease, stroke, diabetes, and some mental health illnesses.

Heart Disease

Plant-based diets have been shown to reduce the risk of heart disease. Research has shown that a low-fat, plant-based diet, combined with regular exercise and a healthy lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. Plant-based diets are rich in potassium, which has been shown to improve blood pressure. They also contain no dietary cholesterol and very little saturated fat, which are known to cause plaque buildup in the arteries, leading to heart disease.

Stroke

However, a study found that people who avoided meat may be more at risk of having a stroke, particularly a hemorrhagic stroke. This may be due to low blood levels of total cholesterol or a low intake of certain essential nutrients.

Diabetes

Plant-based diets have been shown to reduce the risk of type 2 diabetes. They are high in fibre, which can help lower cholesterol. They also exclude key animal-based foods that tend to promote insulin resistance, particularly processed and unprocessed red meat.

Mental Health Illnesses

Plant-based diets may also reduce the risk of some mental health illnesses. They are high in fibre and phytonutrients, which can help reduce inflammation, which can lead to mental health issues.

Plant-based diets are associated with improved gut health so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation

Plant-Based Diets Improve Gut Health, Nutrient Absorption, and Reduce Inflammation

Gut Health and Nutrient Absorption

Plant-based diets are associated with improved gut health, which in turn helps the body better absorb nutrients from food. The gut is home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiota. A healthy gut is essential for maintaining overall health and well-being, and diet plays a crucial role in shaping the composition of the gut microbiota.

Plant-based diets are typically rich in dietary fiber and phytochemicals, which are beneficial to the gut. Dietary fiber is a type of carbohydrate that the body cannot digest, but it serves as food for the beneficial bacteria in the gut, promoting the growth of a diverse range of microbes. Phytochemicals are naturally occurring compounds in plants, and they have anti-inflammatory and antioxidant properties, which can help reduce inflammation in the gut and support the growth of beneficial bacteria.

By consuming a plant-based diet, individuals can increase the diversity of their gut microbiota, which has been linked to improved gut health and enhanced nutrient absorption. A diverse gut microbiota contributes to a stronger immune system, better mental health, and a reduced risk of certain diseases, such as cardiovascular disease, diabetes, and certain types of cancer.

Reducing Inflammation

Chronic inflammation is the body's natural response to foreign invaders and injuries, but when it becomes chronic, it can lead to various health issues like arthritis, diabetes, obesity, gut issues, and heart disease. Plant-based diets are a healthy way to combat chronic inflammation and its associated complications.

Plant-based proteins like tofu, beans, lentils, seitan, and tempeh are excellent sources of fiber and phytochemicals, which have anti-inflammatory properties. Additionally, colorful fruits and vegetables, healthy fats like avocado, nuts, and olive oil, and whole grains are all part of a plant-based diet and contribute to its anti-inflammatory effects.

By reducing chronic inflammation, a plant-based diet can help lower the risk of developing inflammatory-related diseases and promote overall health and well-being.

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