Diet to reduce cancer risk

Experts say cutting down on ultra-processed foods and increasing plant proteins or fruits can help reduce the risk of cancer.

In the early 1990s, many people believed that cancer was mainly caused by genetics. However, current research shows that 40% of cancers can be prevented by reducing risk factors , especially through a healthy lifestyle and diet.

Nigel Brockton, a cancer epidemiologist at the American Institute for Cancer Research, said that eating habits play an important role in reducing the incidence of this disease . He and other scientists have studied the link between unhealthy foods and cancer risk. In the context of people getting sicker and younger, Brockton emphasized that "eating more good foods" can "stop this trend".

According to research, the best diets include : Mediterranean diet, vegetarian or semi-vegetarian diet, menus rich in protein and fiber from plants. Scientists say that switching to a good diet helps reduce the risk of cancer by 8-9%. Maintaining a reasonable weight reduces the incidence of disease by another 7-8%.

Limit ultra-processed carbs, increase fiber-rich carbs

There are many foods that provide healthy carbs with fiber, but they are often stripped of fiber during processing, says Carrie Daniel-MacDougall, M.D., a cancer epidemiologist at MD Anderson Cancer Center. Replacing fast carbs with whole foods can help you get healthy carbs. Lentils, for example, provide 11 grams of fiber per serving.

Daniel-MacDougall and colleagues also showed that people who eat a lot of fiber have a higher chance of surviving cancer. In animals, fiber increases immune cells, hindering the development of the disease.

Fiber also helps reduce cancer growth factors. One of them is immune dysfunction . Another factor is obesity, which promotes the spread of cancer cells by causing chronic inflammation. Studies show that a diet rich in fiber helps maintain a moderate body weight, creates a feeling of fullness for a long time, and prevents overeating. Fiber nourishes beneficial bacteria in the intestines, supports the growth of microflora, and reduces inflammation.

Foods rich in fiber can reduce the risk of cancer. (Photo: Pexel).

Limit red meat or canned meat, increase vegetable protein

The World Health Organization (WHO) has long classified red meat as a possible carcinogen. Red meat contains a form of iron that, if eaten regularly over many years, can cause chronic inflammation and damage the digestive system, increasing the risk of colorectal cancer.

Processed meats, such as deli meats, are more carcinogenic than red meat. The American Institute for Cancer Research (AICR) recommends cutting them out completely if possible. Daniel-MacDougall also warns of the dangers of meat substitutes, such as soy meatloaf or vegetarian sausages. They cause inflammation and affect gut health. Their ingredients also stimulate appetite, causing people to eat more and gain weight.

Experts recommend replacing red and processed meats with chicken and fish. Salmon and other fatty fish are rich in vitamin D, which may protect against breast cancer.

Increase intake of nuts and unsweetened dried fruits

Many ultra-processed products are now advertised as 'vegan or plant-based.' However, they offer little nutritional value. The refined flour and sugar in these snacks do not reduce disease risk.

In theory, even a cookie could be labeled 'plant-based ,' despite being loaded with sugar. Regularly eating sweets spikes blood sugar and related hormones, which can cause cancer cells to proliferate over time.

Cutting back on snacking can be difficult, so experts recommend doing it gradually. For example, you could switch to unsweetened yogurt and add sweet fruit. Moderate consumption of dairy products may reduce the risk of colorectal cancer.

Almonds and walnuts are particularly cancer-fighting. Nuts increase your fiber intake, says Bradley Bolling, associate professor of food science at the University of Wisconsin. They are rich in vitamin E, an antioxidant that may help prevent cancer. Bolling and his colleagues found that eating 28 grams of nuts a day can reduce the risk of developing and dying from cancer. Dried fruit without added sugar has a similar effect.

Limit alcohol and soft drinks, replace with coffee and tea.

There is no safe level of alcohol consumption, says Teresa Fung, a nutrition researcher at Simmons College. Alcohol in general increases the risk of cancers of the entire digestive system, from the mouth to the colon, as well as breast and liver cancers.

Meanwhile, studies show that tea and coffee can destroy free radicals and fight cancer.