Madeleine Hull
A vegetarian diet may help prevent cancer. Research shows that nearly 25% of overall cancer cases could be prevented with diet and nutrition alone. Eating too much meat, especially processed meat, has been linked to an increased risk of certain cancers, including colon and esophageal cancer. On the other hand, plant-based diets are high in fiber and phytochemicals, which have been shown to reduce cancer risk. Studies have found that vegans and vegetarians have lower rates of cancer than those who eat meat, with vegans having the lowest rates overall. Experts recommend plant-forward diets that emphasize whole foods and include a variety of fruits, vegetables, whole grains, beans, nuts, and seeds, while limiting red and processed meats.
| Characteristics | Values |
|---|---|
| Plant-based diets are high in | Fibre, phytochemicals, vitamins, minerals, carotenoids, legumes, fruits, vegetables, whole grains, beans, nuts, seeds |
| Meat-based diets are high in | Cholesterol, saturated fat, salt, sugar, calories |
| Vegetarian diets | Exclude meat, poultry, and fish |
| Vegan diets | Exclude all animal products, including eggs, cheese, and honey |
| Vegetarian and vegan diets may be low in | Protein, vitamin B12, vitamin B6, vitamin D, calcium, iron, zinc, iodine, omega-3 fatty acids |
| Plant-based diets may help with | Weight loss, building strong muscles and bones, managing blood sugar levels, reducing cholesterol, reducing blood pressure |
| Plant-based diets may reduce the risk of | Colon cancer, esophageal cancer, breast cancer, prostate cancer, colorectal cancer, heart disease, macular degeneration, cataracts |
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What You'll Learn
Phytochemicals and nutrients in plant-based foods
Phytochemicals are compounds found in plants that protect them from bacteria, viruses, and fungi. They are also known as phytonutrients and are found in all plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes. Phytochemicals give plants their colour, flavour, and aroma, and there are thought to be thousands of different types, with scientists still discovering their potential health benefits.
The American Institute for Cancer Research recommends eating a mostly plant-based diet for cancer prevention. Phytochemicals are thought to work independently and together to decrease cancer and disease risk. They may act as antioxidants or nutrient protectors, or prevent carcinogens from forming. The type and amount of phytochemicals vary across different plants, and there is no specific recommendation for how many phytochemicals to consume. However, eating a variety of colourful plant-based foods is a great way to ensure you are getting enough of these beneficial compounds.
Some examples of phytochemicals and their sources include:
- Allicin, found in onions and garlic, which blocks or eliminates toxins from bacteria and viruses.
- Anthocyanins, found in red and blue fruits and vegetables, which help protect against heart disease and tumours, prevent blood clots, and fight inflammation and allergies.
- Carotenoids, found in carrots, sweet potatoes, squash, spinach, apricots, green peppers, and leafy greens, which have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts.
- Indoles, glucosinolates, and isothiocyanates, found in cruciferous vegetables like broccoli, cabbage, kale, and cauliflower, which have been shown to slow the growth of many cancers.
- Isoflavones, found in soybeans and soy products, which inhibit tumour growth and limit the production of cancer-related hormones.
- Ellagic acid and resveratrol, types of polyphenols found in green tea, grapes, berries, citrus fruits, apples, whole grains, and peanuts, which can prevent cancer formation and inflammation.
In addition to phytochemicals, plant-based foods provide other nutrients such as fibre, vitamins, and minerals, which can also contribute to cancer prevention.
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Meat and cancer risk
Eating meat, especially processed meat, has long been associated with an increased risk of cancer. Research has shown that a high consumption of meat can increase the risk of certain types of cancers, including colon and esophageal cancer.
Meat is a source of important nutrients like protein, vitamin B12, vitamin B6, and iron. However, a diet high in meat can also be detrimental to heart health and cholesterol levels. The Standard American Diet (SAD), or Western diet, is typically high in red meat, high-fat dairy products, heavily processed foods, fast foods, refined carbohydrates, added sugars, and salt. This type of diet has been linked to negative health outcomes, including an increased risk of cancer.
On the other hand, plant-based diets are rich in fiber, which has been shown to reduce cancer risk and moderate insulin levels. Studies have found that young women who consumed the most fiber-rich diets had a 25% lower chance of developing breast cancer later in life. Additionally, for every 10-gram increase in fiber intake, there was a 10% lower risk of colorectal cancer. Plant-based diets also contain phytochemicals, which provide nutrients that the immune system needs to fight off diseases like cancer.
While a vegetarian or vegan diet may be lacking in certain nutrients like vitamin B12, calcium, iron, zinc, iodine, and vitamin D, these deficiencies can be addressed through careful dietary planning and, if necessary, supplementation. Experts recommend a predominantly plant-based diet that includes a variety of whole foods, such as vegetables, fruits, whole grains, beans, nuts, and seeds, while limiting or avoiding red and processed meats.
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Fibre and cancer prevention
Vegetarian and vegan diets are plant-based and contain more fibre than diets that include meat. Fibre is the part of plant foods that cannot be digested in the stomach or small intestine. It passes relatively unchanged into the large intestine, where it is fermented by bacteria, boosting gut health and reducing cancer risk.
A high-fibre diet has been shown to reduce the risk of colorectal cancer in four ways. Firstly, it binds carcinogens to the stool and expels them from the body. Secondly, good bacteria in the colon convert fibre into short-chain fatty acids, which reduce the ability of cells in the intestine to become cancerous. Thirdly, fibre helps to maintain a healthy weight by making us feel fuller for longer. Finally, fibre reduces the absorption of carbohydrates into the blood, which reduces insulin resistance and the risk of diabetes and some cancers.
A study found that young women who ate the most fibre-rich diets were 25% less likely to get breast cancer later in life. Other research has found that each 10 grams of daily fibre could lower the risk of colorectal cancer by 10%. In addition, a meta-analysis of a large sample size published in The Lancet showed a 13% reduction in cancer mortality in those who consumed the most fibre.
However, excessive intake of dietary fibre may lead to side effects such as flatulence, bloating, loose stools or diarrhoea, and abdominal cramps.
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Vitamins and minerals in vegetarian diets
Vegetarian diets are rich in vitamins and minerals. The American Institute for Cancer Research (AICR) recommends that two-thirds of your plate should be plant-based foods, which are full of nutrients that your immune system needs to fight off diseases like cancer.
Vegetarian diets are typically high in fibre, which can help lower your risk of cancer. Fibre helps to keep you feeling full for longer, lower your cholesterol, stabilise your blood sugar levels, and manage your bowels. Plant-based diets are also high in phytochemicals, which are nutrients that help to fight off diseases like cancer.
Some essential vitamins and minerals found in vegetarian diets include:
- Vitamin B12: Found in milk and dairy products, as well as eggs and dairy.
- Vitamin A: Found in many plant-based foods, including carrots, sweet potatoes, spinach, and leafy greens. Vitamin A is important for vision, growth, cell division, reproduction, and immunity.
- Vitamin C: A vegan diet is expected to ensure a good supply of vitamin C.
- Iron: Found in starchy foods, pulses, and green leafy vegetables.
- Calcium: Found in milk and dairy products, as well as green leafy vegetables, calcium-set tofu, and bread.
- Omega-3 fatty acids: Found in plant-based sources such as nuts and seeds, but the most beneficial sources are oily fish.
While a vegetarian diet can provide many essential vitamins and minerals, it is important to plan your diet properly to ensure you are getting adequate nutrients. For example, vegetarians may need to put in extra effort to ensure they are getting enough vitamin B12, vitamin D, and omega-3 fatty acids.
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Weight loss and cancer risk
Weight loss is more common in some cancer types. For example, about 60% of people with lung cancer experience a loss of appetite and significant weight loss at the time of their diagnosis. In people with upper gastrointestinal cancer, this number is 80%. Unintentional weight loss during cancer treatments is very common and can lead to an increased risk of several complications or the inability to continue treatment. Cancer patients often experience heightened inflammation, which causes the immune system to release proteins that hinder the hormones that stimulate appetite and alter metabolism, leading to weight loss.
Unintentional weight loss can also be a symptom of a developing cancer, and it is recommended that people who experience this should see their doctor to consider possible causes. A study by the Dana-Farber Cancer Institute found that compared to participants who did not lose weight, recent weight loss was associated with a significantly increased risk of several types of cancer, including upper gastrointestinal tract cancer. However, the same study found that weight loss was not associated with an increased risk of other types of cancer, such as breast cancer, genitourinary cancer, brain cancer, or melanoma.
Weight loss is a basic formula of burning more calories than are consumed, but this can feel like an impossible task for cancer patients, especially as excess body weight is a risk factor for more than 10 types of cancer. For some, this knowledge makes weight loss feel especially urgent after being diagnosed with cancer. However, it is important to note that weight maintenance or even gaining weight may be recommended for some cancer patients to help reduce the risk of negative outcomes such as muscle loss, serious falls, and prolonged hospital stays.
While a vegetarian diet may help with weight loss, it is important to ensure that it is a healthy vegetarian diet. A less healthy vegetarian diet may involve replacing meat with high-fat cheeses or adding a lot of fats, which may not be beneficial for weight loss or overall health.
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Frequently asked questions
Research suggests that eating a vegetarian diet can help lower the risk of developing cancer. A vegetarian diet is high in fiber and plant-based foods, which contain phytochemicals that the body needs to fight diseases like cancer.
Legumes, raspberries, and spinach are excellent sources of dietary fiber.
Phytochemicals are found in plant-based foods such as fruits, grains, oils, and vegetables. Carotenoids, which are fat-soluble compounds, are one example of phytochemicals and can be found in carrots, sweet potatoes, spinach, and leafy greens.
Yes, it is important to ensure that a vegetarian diet is carefully optimized to include all the necessary vitamins and minerals. For example, vitamin B12, calcium, iron, and vitamin D may be more difficult to obtain from a vegetarian or vegan diet, so additional sources or supplements may be needed.
