Dante Carrillo
Diet is an important factor in cancer treatment and prevention. Research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans, and other plant foods can help lower the risk of many cancers. Phytochemicals, found in plants, can help prevent cancer by protecting your body from damage and slowing down cancer processes. In addition, fiber-rich diets are linked to a reduced risk of cancer, especially colorectal cancer. During cancer treatment, it is important to maintain a healthy weight and energy levels. A balanced diet that includes plant-based proteins, lean animal proteins, healthy fats, whole grains, vitamins, and minerals can help achieve this. Excess body weight, high alcohol consumption, and excessive intake of processed meats, red meats, and sugar-sweetened drinks are linked to an increased risk of cancer.
| Characteristics | Values |
|---|---|
| Dietary focus | Plants, vegetables, fruits, whole grains, legumes, beans, nuts, seeds |
| Phytochemicals | Found in plants, protect your body from damage and slow down cancer processes |
| Vitamins and minerals | Found in fruits and vegetables |
| Fibre | Found in legumes, whole grains, fruits and vegetables, and nuts and seeds |
| Weight management | Excess body weight is linked to more than 10 different types of cancer |
| Calories | Lower calories reduce cancer risk |
| Alcohol | Avoid alcohol |
| Processed meat | Avoid processed meat |
| Red meat | Limit red meat |
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What You'll Learn
Phytochemicals in plant-based foods
Phytochemicals are natural compounds found in plants that can help prevent chronic diseases like cancer. They are also referred to as phytonutrients. Phytochemicals are chemicals that may prevent cancer-causing agents (carcinogens) from forming and protect plants against bacteria, viruses, and fungi. Eating a variety of plant foods in a variety of colours is the best way to maximise the cancer-fighting benefits of these foods.
Phytochemicals are found in vegetables, fruits, beans, grains, nuts, and seeds. The type and amount of phytochemicals vary across different plants. Phytochemicals cannot be found in supplements and are only present in food. There is no specific recommendation from the medical community regarding phytochemicals, but the American Cancer Society recommends eating a diet high in vegetables and fruits.
Some examples of phytochemicals and the foods they are found in include:
- Allicin, found in onions and garlic, blocks or eliminates certain toxins from bacteria and viruses.
- Anthocyanins, found in red and blue fruits and vegetables such as raspberries and blueberries, help to slow the ageing process, protect against heart disease and tumours, prevent blood clots, and fight inflammation and allergies.
- Biflavonoids are found in citrus fruits.
- Carotenoids are found in dark yellow, orange, and deep green fruits and vegetables such as tomatoes, oranges, spinach, and parsley.
- Flavonoids are found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans.
- Indoles are found in broccoli, bok choy, cabbage, kale, Brussels sprouts, and turnips. They contain sulfur and activate agents that destroy cancer-causing chemicals.
- Lycopene is found primarily in tomato products and appears to reduce the risk of cancer and heart attacks when cooked.
- Phenolics are found in citrus fruits, fruit juices, cereals, legumes, and oilseeds. They are studied for their potential health benefits, including slowing ageing, protecting against heart disease and tumours, and fighting inflammation, allergies, and blood clots.
In addition to phytochemicals, other foods that can help lower your cancer risk include plant-based proteins, lean animal proteins such as chicken or fish, and whole grains. It is important to maintain a healthy body weight, as excess body weight is linked to an increased risk of more than 10 different types of cancer.
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Whole grains, beans, legumes
Whole grains, beans, and legumes are an important part of a cancer-fighting diet. Research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans, and other plant foods helps lower the risk for many cancers. Phytochemicals, which are natural compounds in plants, can help prevent chronic diseases like cancer.
Whole grains are grains and grain products made from the entire grain seed, which consists of the bran, germ, and endosperm. They are a rich source of various bioactive nutrients and non-nutrient compounds, including vitamin E, selenium, copper, zinc, lignans, phytoestrogens, and phenolic compounds, as well as dietary fibre. Eating at least 3 ounces or servings of whole grains per day lowers the risk of colorectal cancer. Examples of 1 ounce of whole grain include 1/2 cup of cooked brown rice, 1/2 cup of cooked oatmeal, 1/2 cup of cooked whole-grain pasta, or 1 regular slice of whole-grain bread.
Legumes, including beans, are also packed with cancer-preventing fiber and protein. They can be used as a substitute for red meat, which can help reduce cancer risk. Examples of legumes include hearty lentils, split peas, chickpeas, and various types of beans such as pinto, kidney, black, white, and navy beans. Legumes are also a concentrated source of dietary fibre.
It is important to note that grains, legumes, and pulses may be contaminated with mycotoxins such as aflatoxins, which are produced by certain moulds growing on agricultural crops. Aflatoxins are classified as human carcinogens and increase the risk of liver cancer. Therefore, it is important to be mindful of the source and quality of these foods.
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Lean animal proteins
However, it's important to note that there is ongoing research into the link between animal protein consumption and cancer risk. Some studies have suggested a positive association between high meat intake and certain types of cancer, such as esophageal, lung, pancreatic, colorectal, breast, and stomach cancer. The association between red meat intake and breast cancer risk may be due to a combination of factors, including heme iron content, by-products of high-heat cooking, exogenous hormones used in commercial cattle farming, and an animal sugar called NEUR5gc, which can lead to inflammation and tumor formation.
To minimize potential risks, it is recommended to choose lean animal proteins, such as white-fleshed fish, skinless poultry, and certain cuts of red meat, like loin and round. These sources generally have lower fat content and can provide high-quality protein with relatively few calories. White-fleshed fish, such as cod, haddock, grouper, halibut, tilapia, and bass, are excellent sources of lean protein, offering less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5 ounces.
In addition to choosing leaner options, it is also important to consider the preparation and processing of animal proteins. High-heat cooking methods can produce carcinogenic by-products, so opting for baking, steaming, or other low-heat cooking techniques may be preferable.
While plant-based proteins are often emphasized as a way to reduce cancer risk, animal-based proteins still have an important role to play in cancer treatment. During active cancer treatment, animal-based proteins should represent the majority of protein intake due to their superior anabolic potential compared to plant-based sources. This is crucial for supporting muscle health and promoting better patient outcomes. However, it's important to note that a combination of animal- and plant-based proteins is ideal for ensuring a sufficient and well-rounded amino acid composition.
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Avoid processed meat, alcohol, sugar
Consuming processed meat, alcohol, and sugar can increase your risk of developing cancer. Processed meat, such as bacon, ham, sausage, and deli meat, often contains nitrates and nitrites, which have been linked to an increased risk of colorectal and stomach cancers. It is recommended to limit or avoid these types of meat altogether and opt for lean proteins like chicken, fish, or plant-based alternatives.
Alcohol consumption has been associated with an increased risk of several types of cancer, including stomach, colorectal, esophageal, liver, pancreatic, and breast cancers. While complete avoidance is ideal, drinking in moderation can help reduce the risks. The recommended limits are no more than one drink per day for women and no more than two drinks per day for men.
Sugar, particularly added sugars in beverages and foods, can lead to obesity, which is a significant risk factor for cancer. It is important to limit the consumption of sugar-sweetened drinks and foods high in added sugars. The US Dietary Guidelines recommend getting less than 10% of your daily calories from added sugars.
In addition to avoiding processed meat, alcohol, and sugar, it is beneficial to adopt a well-rounded diet that includes a variety of plant-based foods. Focus on incorporating various vegetables, fruits, whole grains, beans, nuts, and seeds into your meals. These foods contain important nutrients, vitamins, minerals, and phytochemicals that have been shown to have anti-cancer effects.
Remember, maintaining a healthy body weight and engaging in regular physical activity are also crucial components of cancer prevention. By making these dietary and lifestyle changes, you can significantly reduce your risk of developing cancer.
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Vitamins and minerals
While vitamins and minerals are essential for overall health, it is important to note that dietary supplements alone cannot treat cancer. However, certain vitamins and minerals can potentially help prevent cancer or aid in cancer recovery when combined with a nutritious and well-rounded diet.
Vitamins
Vitamins C, D, and E have been linked to cancer prevention and treatment. Vitamin C is an antioxidant that can help prevent cell damage. Vitamin D may play a role in reducing cancer risk, although more research is needed. Some studies suggest a link between low vitamin D levels and cancer development, but health professionals do not currently recommend vitamin D supplements to reduce cancer recurrence due to a lack of firm evidence. Vitamin E has also been mentioned as a potential supplement for cancer patients.
Minerals
Minerals like calcium, iron, and selenium are essential for overall health. Selenium, in particular, has been highlighted as a potential defence against cancer. It removes free radicals, which are unstable molecules that can lead to cancer if not removed from the body. Additionally, selenium has been shown to fight drug-resistant cancers when administered in extremely high doses for a short period, although it should be noted that too much selenium can be toxic. The recommended daily amount of selenium is 55 mcg, which can be obtained through supplements or foods like cereal, grains, and Brazil nuts.
It is worth noting that while supplements can boost certain nutrient levels, the best way to obtain nutrients is through a healthy and balanced diet. A plant-based diet rich in vegetables, whole grains, fruits, and plant-based proteins is proven to lower cancer risk. Aim for a variety of colours on your plate to maximise the cancer-fighting benefits of different plant compounds.
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Frequently asked questions
Research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans, and other plant foods helps lower the risk for many cancers. Phytochemicals, found in plants, protect your body from damage and slow down cancer processes.
Excess body weight is linked to more than 10 different types of cancer. Foods and drinks with high sugar and calorie content can increase body weight and, in turn, increase cancer risk. Processed and red meats, as well as alcohol, are also linked to an increased risk of cancer.
The American Cancer Society recommends eating at least 2½ to 3 cups of vegetables and 1½ to 2 cups of fruit each day. The most colourful—dark green, red, yellow, and orange—vegetables and fruits tend to have the most nutrients.
Focus on plant-based foods and include a variety of colours in your diet. Aim to fill two-thirds of your plate with vegetables, fruits, and whole grains.
Apart from diet, physical activity is important to maintain a healthy body weight and reduce the risk of certain cancers. Limiting sedentary behaviour and screen time can help reduce the risk of cancer.
