Cancer is characterized by the growth of abnormal cells that spread and attack healthy tissues, causing their damage. In 2009, over one million cases of cancer were expected to be diagnosed in the United States. Besides cigarette smoking and heavy alcohol use, diet has an effect on cancer risk too. The World Cancer Research Fund and The American Institute for Cancer Research reviewed a large body of research and published a set of dietary guidelines that may help prevent cancer. This cancer prevention diet is based on their findings.
Maintain a Healthy Weight
According to the findings of the report, there is convincing evidence that amount of body fat increases the risk of esophagus, pancreas, colon, breast (after menopause), endometrium, and kidney cancers. Abdominal fatness has been linked to colon cancer.
Therefore, the report recommended maintaining a healthy weight, which is having a body mass index (BMI) between 18.5 and 24.9. Although this type of measurement doesn't take into consideration body frame and may not be appropriate for athletes, it's a good starting point. Two other guidelines involve body fat percent and waist circumference. A healthy body fat percent for women under 55 years is 20-35%, for women over 55 years is 25-38%, for men under 55 years is 8-22%, and for men over 55 years is 10-25%. A healthy waist circumference is less than 35 inches for women and less than 40 inches for men.
Eat Mostly Plant Foods
The evidence suggests that fruits and vegetables may prevent cancer, but it's not conclusive. This is because people who eat fruits and vegetables tend to have healthier diets and lifestyles in general, making it difficult to isolate one factor.
Different types of fruits and vegetables are more effective than others in preventing different types of cancers. A link has been seen between consumption of the following foods and reduction in the incidence of specific cancers: nonstarchy vegetables and mouth and throat, esophagus, and stomach cancers; onions and stomach cancer; garlic and colon cancer; fruits and mouth and throat, esophagus, lung, and stomach cancers; tomatoes and prostate cancer; folate-containing foods (whole grains, green leafy vegetables) and pancreatic cancer; carotenoids-containing foods (sweet potatoes, spinach, carrots) and mouth and throat, esophagus, and lung cancers; and vitamin C-containing foods (citrus fruit, strawberries, bell peppers) and esophagus cancer.
To simplify your diet, aim for a minimum of five servings of a variety of vegetables and fruits every day. Eat unprocessed grains (whole wheat, oats, barley, bulgur, quinoa, and brown rice) or legumes (beans and lentils) at every meal. Avoid refined starches like sugar, white bread, and cereals made with nonwhole grains.
Avoid Weight-Gain Promoting Foods
Sugar and/or fat-laden foods and drinks have not been directly linked with increased cancer risk, although due to their high calorie density they promote weight gain, which has been. A food or drink that supplies more than 125 calories for each 100 grams of its weight is considered energy dense. Consume sweetened beverages, most fast-food meals, and processed snacks sparingly. High fiber foods, and foods high in water content like melons and lettuce, increase the volume and bulk of the meal, giving a satiating effect without the added calories.
Limit Red and Processed Meat
Studies found that red and processed meats are linked to colon cancer. In moderation, though, red meat is a source of important nutrients such as iron and vitamin B12. Therefore, choose lean varieties, and limit red meat (beef, pork, and lamb) to no more than 18 ounces a week. Processed meat that has been smoked, cured, salted, or chemically preserved, such as pastrami, salami, ham, sausage, hot dogs, and bacon should be avoided. To help you visualize portions, three ounces of meat look like a stacked deck of cards.
Skip the Supplements
There is no evidence that dietary supplements prevent cancers. Unless you have a medical condition that requires a specific supplement and you are seeing a physician or registered dietitian who can recommend a specific plan for your condition, do not take any supplements. Some "good" nutrients, such as the antioxidants beta-carotene, vitamin C, and selenium, can cause cancers if taken in high doses.
Limit Alcohol
Even very small amounts of alcohol can increase cancer risk. If you don't drink alcohol, don't start. If you do, limit your intake to no more than two drinks if you are a male, and no more than one drink if you are a female, per day. The effect of alcohol is the same for all types. One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of proof distilled spirits, such as gin, vodka, or whisky.
Although alcohol might help prevent cardiovascular disease, resveritrol, the active beneficial ingredient in red wine, is also found in grapes and peanuts.
Keep a Cap on Salt
Usually linked to heart disease, too much salt and salty foods can increase the risk of stomach cancer as well. In a Japanese study, an intake of more than 10 grams of salt a day was associated with increased cancer risk. Excess salt concentration in the stomach caused inflammation and damage to its inner lining, triggering abnormal cell growth. Salt may also stimulate H. Pylori growth and infection, another risk factor for stomach cancer.
Limit salt, salty foods, and foods preserved with salt. Read the nutrition label for sodium content; not all foods high in sodium taste salty. At home, use preservation methods that don't require salt, such as freezing, refrigerating, drying, canning, and fermenting. Season with herbs and spices to reduce the amount of salt used in cooking. While the study found that 10 grams of salt was the cut off for stomach cancer risk, there's benefit to cutting back further to less than 6 grams (2,400 mg sodium) for your heart and arteries' sake.
References
- World Cancer Research Fund/American Institute for Cancer Research; Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective
- The American Dietetic Association website: What is considered one serving of alcohol?
- "International Journal of Cancer;" A prospective study of dietary salt intake and gastric cancer incidence in a defined Japanese population: the Hisayama study; Kentaro Shikata, et al; July 2006.
