Vegan Diets: Cancer-Fighting Allies Or Just Hype?

A vegan diet, which is centred on plant-based foods and excludes any food or ingredients that come from animals, has been linked to lower cancer rates. Research suggests that vegans have the lowest cancer rates of any diet, with vegetarians having the second-lowest. This is because plant-based foods are rich in fibre, which has been proven to reduce the risk of bowel cancer. Plant-based diets are also high in phytochemicals, which protect the body from damage and interrupt processes in the body that encourage cancer production. However, there is no direct evidence that following a vegan or vegetarian diet reduces the risk of developing cancer.

Research suggests that a vegan diet may lower cancer risk

Benefits of a vegan diet

Vegan diets are rich in phytochemicals, which are nutrients that protect the body from diseases like cancer. Phytochemicals also interrupt processes in the body that encourage cancer production. Vegan diets are also high in fibre, which has been shown to lower the risk of breast and colorectal cancer.

Comparing vegan and vegetarian diets

Research suggests that vegans, 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 animal products like milk and eggs, have the second-lowest rate.

Comparing vegan and non-vegan diets

Vegan diets may provide a healthier alternative to the Standard American Diet (SAD), or Western diet, which is a high-calorie diet loaded with red meat, high-fat dairy products, heavily processed foods, fast foods, refined carbohydrates, added sugars, and salt.

What to eat on a vegan diet

It is recommended that you eat at least:

• Fruits: 1.5 to 2.5 cups per day
• Vegetables: 2.5 to 4 cups per day
• Whole grains: 3 to 5 ounces per day
• Legumes: 1.5 cups per week
• Protein: 5 to 7 ounces per day (legumes, tofu, and eggs are good sources)
• Fats: 3 to 5 servings per day (one serving equals one teaspoon of oil, four walnut halves, or one-sixth of an avocado)

Challenges of a vegan diet

It can be challenging to get certain nutrients on a vegan diet, like vitamin B12, iron, calcium, and vitamin D. It is also more difficult to get enough omega-3 fatty acids, which are important for general health and may have a role in cancer treatment.

Plant-based diets and cancer treatment

There is no evidence to suggest that a vegan diet provides advantages during cancer treatment compared to a diet that includes some animal foods. However, a plant-based diet may help cancer patients better manage treatment-related side effects and stay strong during their recovery.

Plant-based diets are high in phytochemicals, which protect the body from damage

While there is no conclusive evidence that a vegan diet helps with cancer, some studies suggest that plant-based diets may lower the risk of cancer mortality. Plant-based diets are rich in phytochemicals, which are chemicals found in plants that protect them from bacteria, viruses, and fungi. These phytochemicals are also beneficial to humans, offering protection against various ailments, including cancer.

Phytochemicals are found in brightly coloured fruits and vegetables, whole grains, cereals, beans, vegetable oils, nuts, and legumes. A 20 mg/day increase in flavonoid intake, for example, has been linked to a 10% lower risk of developing lung cancer. Phytosterols, another type of phytochemical, have been proven to reduce blood cholesterol levels, which can help protect against cardiovascular diseases, obesity, diabetes, and cancer.

The anticancer effects of phytochemicals have been demonstrated in multiple epidemiological studies, mostly based on plant-rich diets. However, the results from in vitro studies have not been successfully replicated in vivo in humans due to toxicity and bioavailability limitations. More clinical trials are needed to further understand the role of phytochemicals in cancer treatment and prevention.

By including a variety of plant-based foods in their diet, individuals can benefit from the protective effects of phytochemicals. A well-planned vegan diet can provide a rich source of these compounds, potentially lowering the risk of cancer and other chronic diseases. However, it is important to note that vegan diets may also be deficient in certain nutrients, such as iron and vitamin B12, which could lead to a higher cancer incidence. Balancing the intake of various compounds and ensuring sufficient nutrient intake is crucial for optimal health.

A vegan diet may be a healthier alternative to the Standard American Diet

The Standard American Diet (SAD) or Western diet is typically a high-calorie diet loaded with red meat, high-fat dairy products, heavily processed foods, fast foods, refined carbohydrates, added sugars, and salt. In contrast, a vegan diet is centred around plant-based foods like pulses, fruits, vegetables, whole grains, and beans. Research has shown that a vegan diet may be a healthier alternative to the Standard American Diet. Here are some reasons why:

Lower cancer risk

Research has shown that a vegan diet may help lower the risk of developing cancer. Plant-based diets are rich in fibre, and scientific evidence suggests that eating high-fibre foods can reduce the risk of bowel cancer. In addition, plant-based diets contain phytochemicals, which are nutrients that the immune system needs to fight diseases like cancer. Plant-based diets are also associated with a reduced risk of weight gain, overweight, and obesity, which can further lower the risk of developing cancer.

Healthier alternative to meat

A vegan diet excludes meat, which has been linked to an increased risk of certain types of cancer, especially when consumed in large quantities. Eating too much red meat and any amount of processed meat increases the risk of bowel cancer. In contrast, there is no evidence to suggest that eating white meat or fish increases the risk of cancer.

Nutritional benefits

A vegan diet can provide various nutritional benefits. Plant-based diets are high in natural fibre, which has been shown to reduce cancer risk and moderate insulin levels. Young women who consumed the most fibre-rich diets were found to be 25% less likely to develop breast cancer later in life. Additionally, each 10 grams of daily fibre could lower the risk of colorectal cancer by 10%. Plant-based diets are also high in provitamins called alpha and gamma carotene, which can be converted into vitamin A, an essential nutrient for vision, growth, cell division, reproduction, and immunity.

Lower inflammation

Phytochemicals found in plant-based foods have anti-inflammatory properties and can interrupt processes in the body that encourage cancer production. Antioxidants, a type of phytochemical, protect the body from damage caused by cell damage, radiation, viruses, and exposure to other chemicals. Carotenoids, another type of phytochemical, have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts.

Flexibility

Adopting a vegan diet does not have to be an all-or-nothing approach. It can be flexible and gradual, such as having "meatless Mondays" or treating meat as a condiment rather than the main dish. A plant-based diet can also be tailored to individual needs, such as incorporating small amounts of meat or animal-based products for those who may have specific nutritional requirements or preferences.

A vegan diet may help manage treatment-related side effects

A vegan diet may help cancer patients better manage treatment-related side effects and help them stay strong during their recovery. A healthy diet gives the body more of the nutrients it needs, which in turn may help cancer patients better manage treatment-related side effects and help them stay strong during their recovery.

The Standard American Diet (SAD)

The Standard American Diet (SAD), or Western diet, is a high-calorie diet loaded with red meat, high-fat dairy products, heavily processed foods, fast foods, refined carbohydrates, added sugars and salt. The SAD is nutritionally poor and may increase the risk of developing cancer.

The New American Plate

The American Institute for Cancer Research (AICR) now promotes the New American Plate, which focuses on eating sensible servings of a variety of whole foods—vegetables, fruits, whole grains and beans—that are high in nutritional value and low in calories. The AICR recommends that vegetables, fruits, whole grains, and beans make up at least two-thirds of each meal, and animal protein make up the rest.

The Benefits of a Plant-Based Diet

Plant-based diets focus on fiber, vitamins, and other natural substances, such as phytochemicals, to promote good health. The diet doesn’t prohibit eating meat but does limit portion size. A plant-based diet can:

• Strengthen your immune system to help fight disease
• Reduce harmful inflammation to protect arteries, organs and joints
• Balance hormone levels, which can improve sleep and mood
• Improve your bowel health
• Help you manage your weight

The Challenges of a Vegan Diet

Those on a vegan diet may have to overcome additional challenges to make sure they’re eating nutritiously. A vegan diet may make it very difficult to get nutrients such as calcium, iron, zinc, and vitamin B12, not to mention protein.

A Plant-Based Diet During Cancer Treatment

There is preliminary evidence to suggest that certain dietary patterns can help make some cancer treatments work better or reduce side effects. For instance, studies have shown that plant-based diets can help with some of the gastrointestinal toxicity from chemotherapy and joint pain from hormonal treatments for breast cancer.

A vegan diet may help cancer patients stay strong during recovery

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, eggs, and honey. Research has shown that a vegan diet may help cancer patients in the following ways:

Reducing cancer risk

Vegan diets are rich in fibre, and scientific evidence shows that eating high-fibre foods can reduce the risk of bowel cancer. Plant-based diets are also associated with a reduced risk of weight gain, overweight, and obesity, which can protect against at least 13 types of cancer. In addition, vegan diets exclude processed meats, which have been linked to an increased risk of cancer.

Lowering the risk of specific cancers

Vegan diets are high in natural fibre, which has been shown to reduce the risk of breast and colorectal cancer. The antioxidants and phytochemicals in plant-based foods protect the body from damage and interrupt processes that encourage cancer production.

Providing necessary nutrients

Vegan diets can provide cancer patients with the nutrients they need to stay strong during recovery. For example, plant-based diets are high in vitamins, minerals, and phytochemicals, which can help keep cells healthy and reduce the risk of DNA damage that can lead to cancer.

Managing treatment-related side effects

A vegan diet may help cancer patients manage treatment-related side effects. For example, the high fibre content of plant-based diets can help reduce gastrointestinal problems, which are a common side effect of cancer treatment.

Achieving and maintaining a healthy body weight

Vegan diets can make it easier for cancer patients to achieve and maintain a healthy body weight. Obesity increases the risk of 13 types of cancer.

While a vegan diet may offer these benefits, it is important to note that not all vegan diets are healthy. It is crucial to ensure that a vegan diet includes a variety of whole foods, such as vegetables, fruits, whole grains, and beans, and that it provides all the necessary nutrients. Consulting with a registered dietitian can help cancer patients ensure that their vegan diet meets their nutritional needs during recovery.

Frequently asked questions