Leena Watts
Diet and nutrition play a crucial role in cancer prevention. Research shows that almost 25% of cancer cases could be prevented with diet and nutrition alone. A healthy diet and lifestyle can help lower your risk of developing some of the most common types of cancer. Eating a variety of nutritious foods, maintaining a healthy body weight, and limiting alcohol consumption and exposure to tobacco can reduce your risk of cancer. Plant-based diets, rich in fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins, are particularly beneficial due to their high content of fibre, vitamins, and phytochemicals, which have been shown to offer protection against cancer.
| Characteristics | Values |
|---|---|
| Dietary Fibre | High-fibre diets are associated with a decreased risk of colon cancer. Fibre helps you feel full for longer, aiding weight control. |
| Whole Grains | Eating whole grains protects against colorectal cancer. |
| Fruits and Vegetables | Eating fruits and vegetables may offer some protection from lung cancer. Aim to eat at least three different colours of fruits and vegetables each day. |
| Plant-Based Proteins | Eating a plant-based diet can reduce your risk of cancer. Phytochemicals found in plants protect your body from damage and slow down cancer processes. |
| Lean Animal Proteins | Meals that include lean animal proteins like chicken and fish have been proven to reduce your risk of cancer. |
| Red Meat | Red meat can be included in moderation. Avoid burning or charring meat, as this creates compounds linked to cancer. |
| Alcohol | Alcohol consumption is associated with an increased risk of esophageal, throat, breast, rectal, and liver cancer. |
| Weight Management | Excess weight is linked to more than 10 different types of cancer. Maintaining a healthy weight is one of the most important factors in reducing your risk of cancer. |
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What You'll Learn
Eat more fruits and vegetables
Eating a variety of fruits and vegetables is associated with a reduced risk of cancer. This is because fruits and vegetables are rich in vitamins, minerals, phytochemicals, and antioxidants, and are usually low in calories.
The American Cancer Society recommends eating a variety of fruits and vegetables every day, especially those with the most color, such as dark green, red, yellow, and orange varieties, as these tend to have the most nutrients. Aim for 1 to 2.5 cups of fruits and 1 to 4 cups of vegetables per day, depending on your energy needs.
Fruits and vegetables contain important nutrients that may help reduce the risk of cancer as part of a balanced diet. For example, carrots are rich in vitamin K, vitamin A, and antioxidants, and they contain high amounts of beta-carotene, which has been linked to a reduced risk of colorectal cancer. Apples contain polyphenols, which have promising anticancer properties and may help prevent inflammation, cardiovascular disease, and infections.
In addition to their cancer-fighting properties, fruits and vegetables are also excellent sources of dietary fiber, which has multiple health benefits. Fiber helps you feel full longer, aids in weight control, lowers cholesterol, and stabilizes blood sugar levels. By adding high-fiber foods to your diet, you can help reduce your risk of cancer and improve your overall health.
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Consume plant-based proteins
Consuming plant-based proteins is an effective way to reduce your risk of cancer. Plant-based proteins are full of phytochemicals, which are chemical compounds that protect the body from damage and slow down cancer processes. Phytochemicals also offer anti-inflammatory benefits and interrupt processes in the body that encourage cancer production.
Plant-based proteins are also high in fibre, which has been shown to lower the risk of breast and colorectal cancer. Fibre helps to manage your weight by making you feel full for longer, and it can also help to lower cholesterol and stabilize blood sugar levels. Maintaining a healthy weight is one of the most important factors in reducing your risk of cancer.
Some examples of plant-based proteins include beans, lentils, peas, and tofu. These foods are a great way to add plant-based proteins to your diet and can be eaten a few times per week. For example, you could try having a bean salad or adding tofu to your meals.
In addition to the direct benefits of consuming plant-based proteins, they can also be a good alternative to red and processed meats, which have been linked to an increased risk of cancer. By choosing plant-based proteins over these meats, you can further reduce your cancer risk.
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Avoid processed foods
Processed meats, such as bacon, deli meats, and hot dogs, are meats that have been preserved by smoking, curing, or adding chemical preservatives. Research shows that eating these meats can increase your chances of stomach and
In addition to processed meats, ultra-processed foods have also been linked to an increased risk of cancer. These include foods that are high in salt, sugar, and saturated fats, which can lead to weight gain and obesity, an established risk factor for cancer. Examples of ultra-processed foods include sodas, coffee drinks, sports drinks, and other beverages with added sugars.
To avoid processed foods, it is recommended to focus on whole foods that have not been altered from their natural state. This includes unprocessed fruits and vegetables, whole grains, and beans, which are also good sources of fiber. Fiber can help reduce your cancer risk by increasing feelings of fullness, aiding in weight control, and stabilizing blood sugar levels.
When shopping for food, reading labels and opting for healthier swaps can help reduce your intake of processed foods. For example, instead of a deli sandwich, you could try hummus and vegetables. Keeping a food log can also help you become more mindful of your eating habits and make healthier choices.
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Maintain a healthy weight
Maintaining a healthy weight is one of the most important factors in reducing your risk of cancer. Excess weight puts you at higher risk for many cancers, including breast cancer, colon and rectal cancer, and endometrial and uterine cancer. Obesity is a risk factor for many different cancers, so managing your weight through diet and exercise is crucial.
A plant-based diet can help you maintain a healthy weight and reduce your cancer risk. Focus on eating whole grains, vegetables, fruits, beans, seeds, nuts, and plant-based proteins. These foods are high in fiber, which helps you feel full longer and supports weight control. They are also packed with nutrients and low in calories. Aim for a variety of colourful fruits and vegetables, as the pigments in these foods may reduce cancer risk.
In addition to a plant-based diet, there are other dietary choices that can help with weight management and lower your cancer risk. Limit your consumption of red and processed meats, choosing fish, poultry, or plant-based proteins instead. Reduce your intake of sugary and high-fat foods, as well as "fast foods" and processed foods, which are often high in calories, unhealthy fats, and added sugars. These dietary choices will help you maintain a healthy weight and lower your risk of cancer.
It is important to note that while diet can influence your cancer risk, there is no single food that will prevent or cause cancer. Maintaining a healthy weight is just one aspect of cancer prevention, and it should be combined with other healthy lifestyle choices, such as physical activity and avoiding tobacco and excessive sun exposure. Consulting with a healthcare professional can provide personalized guidance on maintaining a healthy weight and reducing your cancer risk.
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Choose whole grains
Whole grains are a delicious and healthy addition to your diet, offering a range of health benefits and cancer-fighting properties. Whole grains are a great source of dietary fibre, which has multiple benefits for the body. Fibre helps you feel full for longer, aiding in weight control, and it also helps to lower cholesterol and stabilise blood sugar levels.
There is strong evidence to suggest that whole grains can reduce the risk of colorectal cancer, with some studies showing a 17% risk reduction with three standard servings (90 grams) per day. Whole grains are also rich in antioxidants, which are important in cancer prevention, and they are a source of phytoestrogens, which have been linked to a reduced risk of hormonally-dependent cancers, such as breast and prostate cancer.
The protective effects of whole grains against cancer are thought to be fourfold. Firstly, as mentioned, they are a great source of fibre, which has prebiotic effects, promoting the growth of beneficial bacteria in the gut. Secondly, whole grains contain high levels of antioxidants, which can reduce inflammation and insulin resistance, creating an environment in the body that is less likely to support cancer. Thirdly, whole grains are a source of phytoestrogens, which have been linked to a reduced risk of certain cancers. Finally, whole grains help to mediate glucose response, which has been proposed to protect against colon and breast cancer.
To add more whole grains to your diet, try switching to brown rice or quinoa instead of white rice, or choose spaghetti squash or veggie noodles instead of pasta.
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Frequently asked questions
Eating a plant-based diet and maintaining a healthy weight can reduce your risk of cancer. Focus on foods that come from plants, including vegetables, whole grains, beans, seeds, nuts, fruit and plant-based proteins.
Eat a diet rich in whole grains, fruits, vegetables, beans, and pulses. Aim to eat at least three different colours of fruits and vegetables each day. For example, red apples, tomatoes and red cabbage; orange cantaloupe, carrots and oranges; yellow bananas, lemons and pineapple; green broccoli and leafy greens, like spinach, kale and collard greens; blue/purple beets, grapes, blueberries and rhubarb.
Limit your intake of red and processed meats, choosing fish, seafood, poultry or plant-based proteins instead. Avoid cured, smoked and nitrite-preserved foods, like sausages, deli meats and hot dogs. Reduce your alcohol intake.
Maintain a healthy weight and stay physically active. Avoid tobacco and excess sun exposure.
