Madeleine Hull
A cancer-fighting diet can play a vital role in supporting your mood and strengthening your body. While there is no single food that can prevent or cure cancer, a healthy diet can help reduce your risk of developing cancer and slow the growth of existing tumors. One way to do this is by reducing your intake of simple carbohydrates, which cause rapid spikes in blood sugar and have been linked to an increased risk of cancer. Instead, opt for unrefined whole grains, such as whole wheat or multigrain bread, brown rice, barley, quinoa, and bran cereal. Additionally, aim to include a variety of antioxidant-rich fruits and vegetables, nuts, beans, healthy fats, and plant-based foods in your diet, while limiting processed and fried foods, unhealthy fats, added sugars, and refined carbs. It is also important to consult a doctor or registered dietitian for advice and to ensure your diet is practical and suitable for your individual needs.
How to reduce simple carbs for a cancer-fighting diet
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Maintain at 50 grams or less per day |
| Intermittent fasting | May be a way to obtain the benefits of ketosis without a strict daily ketogenic diet |
| Calorie restriction | Restricting calories to less than 1,000 per day may help fight cancer but may also lead to malnutrition |
| Diet composition | Build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats |
| Foods to avoid | Fried and processed foods, unhealthy fats, added sugars, and refined carbs |
| Foods to include | Apples, berries, cruciferous vegetables, carrots, fatty fish, walnuts, whole grains, beans, and dark chocolate |
| Other recommendations | Avoid cigarettes, limit alcohol, reach and maintain a healthy weight, and exercise regularly |
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What You'll Learn
- Consider the keto diet, which restricts carb intake to 50 grams or less
- Avoid foods with trans fat or partially hydrogenated oils, like cookies, cakes, and fried foods
- Consume more healthy fats, like olive oil, nuts, and avocados
- Eat more berries, fatty fish, and walnuts, which are rich in vitamins, minerals, and fibre
- Choose whole grains like whole wheat or multigrain bread, brown rice, and barley
Consider the keto diet, which restricts carb intake to 50 grams or less
The ketogenic (keto) diet is a very high-fat, low-carbohydrate diet that puts the body into a state of ketosis. Ketosis is a metabolic process that helps the body survive when it doesn't have enough carbohydrates to burn for energy. Instead of burning carbs, the body burns fat, which can aid in weight loss.
On the keto diet, it is recommended that individuals consume no more than 50 grams of carbohydrates per day to stay in ketosis. This is a very restrictive diet, as it cuts out a wide range of foods, including bread, beans, legumes, and some fruits and vegetables. It is important to note that excessive protein consumption can also prevent ketosis, so it is recommended that individuals on the keto diet get around 70% of their calories from fat, 20% from protein, and 10% from carbs.
To achieve this, individuals on the keto diet typically replace high-carb foods with fatty foods, such as eggs, dairy products, meat, and fish. It is also important to consume unprocessed whole foods to benefit from their vitamins and minerals.
The keto diet may be a good option for those looking to reduce their simple carbohydrate intake, as it restricts carb intake to a maximum of 50 grams per day. However, it is important to consult a doctor or dietitian before starting any new diet, especially a restrictive one like the keto diet.
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Avoid foods with trans fat or partially hydrogenated oils, like cookies, cakes, and fried foods
Trans fats are liquid fats that are partially hydrogenated, which makes them last longer. They are commonly found in packaged and fried foods, such as cookies, cakes, muffins, pizza, chips, and fried chicken. While trans fats have been linked to an increased risk of clogged arteries, the evidence for a direct link between trans fat and cancer is inconclusive. However, some studies suggest that the intake of trans fatty acids may influence systemic inflammation, insulin resistance, and adiposity, which are all factors that can impact cancer risk.
Partially hydrogenated oils (PHOs), the primary source of artificial trans fat, are often used in snack and packaged foods. To reduce your consumption of these fats, it is important to read ingredient labels and avoid products that list partially hydrogenated oils or trans fats. Instead, opt for foods containing healthy fats, such as olive oil, nuts, and avocados. Omega-3 fatty acids, found in salmon, tuna, and flaxseeds, can also help fight inflammation and support overall health.
In addition to avoiding trans fats, adopting a low-carbohydrate or ketogenic diet may be beneficial for cancer patients. Some studies suggest that restricting carbohydrates can reduce the risk of cancer and slow the growth of existing tumors by "starving" cancer cells and preventing them from multiplying. Intermittent fasting or restricting calories to less than 1,000 calories per day may also be beneficial, although there is a risk of malnutrition with these approaches.
It is important to note that cancer treatments, such as chemotherapy and radiation therapy, can impact your appetite and diet. A registered dietitian can help you plan meals that meet your specific nutritional needs and are practical for your lifestyle. They can also advise on healthy takeout options and inexpensive, nutritious additions to your meals, such as beans or frozen fruits and vegetables.
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Consume more healthy fats, like olive oil, nuts, and avocados
Consuming healthy fats is an important part of a cancer-fighting diet. While a diet high in saturated fat increases your risk for many types of cancer, healthy fats may actually protect against cancer.
Olive oil, nuts, and avocados are great sources of healthy fats and can be easily incorporated into your diet. Olive oil, for example, is a key component of the Mediterranean diet, often labelled the world's healthiest diet. It is high in oleic acid, a fatty acid with powerful anti-inflammatory properties, and can be used in cooking or as a salad dressing. Avocados are another great source of healthy fats, providing monounsaturated fats that support heart health. They are also a good source of potassium and antioxidants. Nuts are incredibly healthy, providing healthy fats, fiber, and plant-based protein. Studies have shown that people who eat nuts tend to have lower obesity rates and a reduced risk of heart disease.
When incorporating these foods into your diet, it is important to remember that they should be part of a balanced and plant-focused diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources. This is especially important for people with cancer, as treatments such as chemotherapy and radiation therapy can affect appetite and diet, and a well-rounded diet can help maintain energy levels and manage side effects.
In addition to diet, other lifestyle factors such as avoiding cigarettes, limiting alcohol consumption, maintaining a healthy weight, and getting regular exercise can also play a role in preventing and fighting cancer. It is always a good idea to consult with a healthcare professional or registered dietitian to determine the best dietary approach for your individual needs.
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Eat more berries, fatty fish, and walnuts, which are rich in vitamins, minerals, and fibre
A cancer-fighting diet often involves reducing simple carbohydrates and increasing the intake of vitamins, minerals, and fibre. Berries, fatty fish, and walnuts are excellent additions to such a diet, offering a rich supply of these essential nutrients.
Berries are highly nutritious and low in calories. They are packed with vitamins, minerals, and antioxidants, which help control free radicals and protect your cells. Strawberries, for instance, are an excellent source of vitamin C, providing 150% of the RDI in just one cup. Blueberries, blackberries, and raspberries also stand out for their high antioxidant activity. In addition, berries may help regulate blood sugar and insulin levels, particularly when consumed with high-carb meals.
Fatty fish, such as salmon, trout, sardines, herring, mackerel, tuna, and oysters, are abundant sources of omega-3 fatty acids, protein, and vitamins like D and B2. They also provide minerals such as iron, zinc, iodine, magnesium, and potassium. Including fatty fish in your diet at least twice a week can help lower blood pressure and reduce the risk of heart attacks, strokes, and abnormal heart rhythms.
Walnuts are nutrient-dense, containing omega-3 fats, antioxidants, and various vitamins and minerals, including copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. They are also a source of plant compounds like ellagic acid and catechin, which may offer additional health benefits. Incorporating walnuts into your diet may help improve brain health and lower your risk of heart disease and cancer.
By including these foods in a well-balanced diet, you can ensure a rich supply of essential nutrients while also reducing your intake of simple carbohydrates, which may help in cancer prevention and treatment.
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Choose whole grains like whole wheat or multigrain bread, brown rice, and barley
Whole grains are an essential part of a cancer-fighting diet. They are rich in antioxidants, which help fight oxidative stress, boost the immune system, and protect against cancer cells. Phytochemicals and essential minerals such as magnesium, selenium, and copper found in whole grains may also protect against some cancers.
When choosing bread, opt for 100% whole wheat or multigrain bread. Be sure to read the ingredient list to ensure it is made entirely from whole grains. The same goes for pasta and cereals. Look for the word "whole" before the type of grain. If it simply says "wheat," it's not whole wheat bread. You can also try new whole grains like quinoa, farro, or spelt.
Brown rice is another excellent whole grain to include in your diet. It has a different nutrient profile from white rice and is a healthier option. Barley is also a nutritious whole grain. You can add it to vegetable soups or use barley flour in baking.
Whole grains are high in fiber and other important nutrients like B vitamins, including niacin, thiamine, and folate. They can help you feel fuller for longer and support a healthy digestive system. Remember, it's not just about the quantity of carbohydrates you eat but also the quality. Choosing whole grains over refined grains is a simple way to improve your diet and reduce your risk of cancer.
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Frequently asked questions
Simple carbohydrates are also known as simple sugars. They include glucose, fructose, and lactose and are found in refined sugars like sweets, biscuits, cakes, and sugary drinks.
Simple carbohydrates are broken down into glucose, which provides energy to all cells, including cancer cells. Consuming a lot of simple carbohydrates can cause rapid spikes in blood sugar, which has been linked to an 88% greater risk of prostate cancer.
A low-carbohydrate diet involves restricting your carbohydrate intake to 50 grams or less per day. This can be achieved through a ketogenic diet, which is a powerful weight loss tool, or through intermittent fasting.
A low-carbohydrate diet may slow the growth of tumours by "starving" cancer cells and preventing them from multiplying. It can also lower insulin levels, which contribute to cancer cell growth.
Instead of simple carbohydrates, opt for complex carbohydrates such as whole grains, fruits, vegetables, nuts, and legumes. These foods are rich in nutrients and antioxidants, which can help reduce your risk of cancer.
