Approximately 20 percent of all cancers in the United States are directly related to preventable factors including poor dietary habits, excess body fat, lack of physical activity and overconsumption of alcohol, as reported by the World Cancer Research Fund. Incorporating a nutritious diet can lead to numerous positive outcomes for your health, perhaps one of the most important being a reduction in your risk for cancer.
[See: The 38 Easiest Diets to Follow.]
Research has demonstrated a link between excess body fat and the incidence of breast, esophageal, colorectal, pancreatic and kidney cancers. Excess body fat is associated with insulin resistance, decreased levels of adiponectin (the hormone that regulates glucose) and increased production of leptin (the hormone that controls satiety). Ultimately, these alterations can lead to the development and progression of cancer cells. When inflammation becomes chronic, levels of free radicals can rise, increasing the risk for cancer. Aside from increased risk for cancer, excess body fat also enhances the risk for diabetes and heart disease. Therefore, reaching and maintaining a healthy body weight is essential to reducing risks for many diseases, including cancer.
What Should You Eat?
Fruits and Vegetables
A plant-based diet is recommended to decrease inflammation and reach a healthy body weight. “Plant-based” does not mean vegan or vegetarian diets, but rather a diet high in fruits, vegetables, whole grains and legumes, while still having the option of including lean proteins like fish and poultry. Approximately 2.5 servings of both fruits and vegetables are recommended daily. This may seem like a large amount to incorporate in just one day; however, keep in mind that a serving size for fruit is one cup of chopped/diced fruit (equivalent to half of a large apple), and one cup of sliced vegetables (equivalent to 12 baby carrots). When you incorporate fruits and vegetables with other dishes and as snacks, it becomes easier to reach your serving goals for the day. A variety of colorful fruits and vegetables are advised in order to incorporate different cancer-fighting vitamins and minerals into your diet and for a synergistic effect to be produced. For example, tomatoes are rich in lycopene, an antioxidant that protects against prostate cancer. Red peppers and oranges are highest in vitamin C, which can protect again esophageal cancer. Stronger protective effects are observed when broad varieties of plant-based foods are implemented in the diet (for example, a diet including tomatoes, oranges and peppers), as opposed to overconsumption of an individual nutrient or food alone.
[See: 7 Reasons to Choose a Plant-Based Diet.]
Whole Grains
Whole grains, such as oatmeal, barley, bran flakes cereal and brown rice, are high in dietary fiber, which may assist in preventing colorectal cancer, as fiber promotes normal cell development and minimizes inflammation in the colon. Refined carbohydrates, such as pastries and high-sugar products, are often low in fiber and contribute to inflammation and weight gain. Therefore, they’re suggested to be limited.
Protein
Research has shown that intake of red meats and processed meats are likely linked to colorectal cancer. Overall, consumption of processed and red meats should be limited; however, if you are to consume red meat, less than 18 oz per week is suggested. Poultry, fish, eggs and beans are all excellent protein alternatives. When preparing fish or poultry, aim to avoid cooking at very high temperatures or over open flames; baking, broiling or poaching are suggested methods to avoid possible carcinogen production. Also, seasoning meats and fishes with herbs and spices in replacement of salt is a great way to add natural flavor, increase possible health benefits and also decrease sodium intake.
[See: U.S. News’ 38 Best Diets Overall.]
“Anti-Cancer” Foods
Many foods are often marketed with “cancer preventing” claims, and it becomes difficult to determine fact from fiction — plus know exactly which foods to purchase. It’s important to remember there’s not one food alone that will prevent cancer, but rather a variety of foods that will provide the greatest benefit. For example, omega-3 fatty acids found in fish and plant sources like flax seeds, green tea and turmeric (found in curry powder) all have anti-inflammatory properties, which can protect again cancer. Having the freedom to design meals based on your own preference of plant-based foods, herbs and spices, and lean proteins provides you with the opportunity to consume a wide variety of cancer-fighting meals.
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Eating to Fight Cancer originally appeared on usnews.com
