Diet reduces cancer risk

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 reversing 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 chronic disease. He and other scientists have studied the link between unhealthy foods and cancer risk. In the context of people with the disease becoming younger and younger, Brockton emphasized that “eating lots of good foods” can “stop this trend”.

According to research, the best diets include: Mediterranean diet, vegetarian or semi-vegetarian diet, menu 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 risk of disease by 7-8%.

Limit your intake of ultra-processed carbs and increase fiber-rich carbs

According to Carrie Daniel-MacDougall, a cancer epidemiologist at MD Anderson Cancer Center, there are many foods that provide carbs with healthy fiber. However, during ultra-fast processing, the amount of fiber is reduced. Replacing fast carbs with whole foods helps supplement healthy carb intake. For example, lentils 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 diseases.

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 the body at a moderate 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.

Limit red meat or canned meat, increase vegetable protein

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

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

Experts recommend replacing red and processed meat with chicken and fish. Salmon and fatty fish rich in vitamin D can prevent breast cancer.

Increase your intake of nuts and unsweetened dried fruits

Nowadays, many ultra-processed products are advertised with the label “vegan or plant-based”. However, they provide almost no nutritional value. The refined flour and sugar in these snacks do not reduce the risk of disease.

Theoretically, even a cookie could be labeled “plant-based,” even though it contains quite a bit of sugar. Regularly eating sweets spikes blood sugar and related hormones, which can cause cancer cells to multiply over time.

Reducing snacking is often difficult. Therefore, experts recommend doing it gradually. For example, you can use unsweetened yogurt and add sweetened fruit. Eating dairy products in moderation can reduce the risk of colorectal cancer.

Almonds and walnuts are especially anti-cancer. Bradley Bolling, an associate professor of food science at the University of Wisconsin, says nuts increase your fiber intake. They are rich in vitamin E, an antioxidant that may help prevent cancer. Research by associate professor Bolling and colleagues found that eating 28 grams of nuts per day can reduce the risk of contracting and dying from cancer. Dried fruit without added sugar has the same effect.

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

Teresa Fung, a nutrition researcher at Simmons University, said there is no safe threshold for alcohol use. Alcoholic beverages in general increase the risk of cancer throughout the digestive system, from the mouth to the colon, as well as breast cancer and liver cancer.

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