Carbohydrates and Cancer

This question seems to arise at every presentation on nutrition and cancer, "Does Sugar Promote Cancer?" The answer to this question is "No." There is a lot of concern and folklore that sugar "feeds" a tumor and causes it to grow and spread. The biggest problem with sugar (besides the obvious facts of empty calories and risk of dental cavities) is that sugar consumption can cause a person to be overweight or obese, both of which are risk factors for cancer and cancer recurrence.

Sugar From Fruits Versus M&M's

It's important to realize that while some whole foods such as carrots and bananas naturally contain higher amounts of sugar than say cantaloupe or grapefruit, it is important to make the distinction between healthy fruits and vegetables that contain natural sugars and highly processed foods that contain added refined sugar. The difference is that fruits and vegetables also contain fiber, vitamins, minerals and hundreds of cancer-preventing phytochemicals. Especially fiber, which helps the body to digest whole foods at a slower rate than it would from a processed food (white bread, candy bar). So yes, while your body recognizes an influx of dietary carbohydrates--from a piece of fruit or a handful of M&M's--the same way, it will release insulin more quickly (or slowly) depending upon the source of carbohydrates. In addition, the body will use the healthful components of whole foods (good-quality carbohydrates) to prevent disease and promote health.

American Institute for Cancer Research (AICR)

One of the recommendations from the AICR is to "Avoid sugary drinks and limit consumption of energy-dense foods (particularly processed foods high in added sugar, low in fiber and high in fat). Energy-dense foods tend to be processed and contain added sugar and fat to improve the taste and texture. And ounce for ounce, they provide more energy in the form of calories.

The AICR also reports that regularly consuming sugary drinks contributes to weight gain. We're able to drink large, or "super-sized" portions of soft drinks and flavored drinks, yet don't feel full. Including one serving of fruit juice in your diet each day accounts for one serving of fruits or vegetables. However, drinking too much fruit juice can also lead to weight gain. With this in mind, it's better to get your carbohydrates from eating a whole apple instead of a glass of apple juice.

Go for the Grains

By virtue of eating healthful foods and consuming foods that pack the greatest nutritional value, there is little room for consumption of highly refined and processed foods that have added sugar. To get the best sources of carbohydrates into your diet, include whole grain products such as brown rice, barley and whole grain breads and crackers. Check out the whole grain stamp to help you choose the best whole grain products at your grocery store: http://www.wholegrainscouncil.org/

Love Legumes

Beans are another great source of carbohydrates in addition to being a good source of protein. Include chickpeas, black beans, tofu and kidney beans in your diet. In addition to carbohydrates and protein, you will get a healthy dose of fiber and a substantial helping of antioxidants. All of these foods provide cancer-fighting nutrients and are healthful alternatives.