Cancer and diabetes are two different, yet serious, diseases. One thing they have in common is that, to an extent, lifestyle factors play a role in the development of these conditions. Diet is one of these factors. Consuming a plant-based, mostly vegetarian diet, full of fruits, vegetables, and other protective, nutrient-dense, antioxidant-rich foods, may offer significant protection and reduce the risk of developing either disease over your lifetime.
Consume a High-Fiber, Plant-Based Diet
Plant foods, such as whole grains, legumes, and beans offer many beneficial nutrients. In addition, they displace saturated fats and sugary foods. They are high in dietary fiber, which is beneficial for fighting some forms of cancer and reducing blood sugar, as well as controlling weight. Beans are full of B-vitamins, and complex carbohydrates.
According to the Dietary Guidelines for Americans, half of the grains/starches you consume should be from "whole grains," such as whole wheat bread, whole oats, barley, and brown rice. Include at least three servings (or 3-oz.) of these foods into your meal plan daily. In addition, try incorporating beans and legumes into your diet most days of the week. For example, to jazz up a salad, top it with 1/4-cup of garbanzo beans (chick peas) for additional flavor, texture and nutrition.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables offer a host of protective nutrients, including vitamins, phytochemicals (chemicals in plants that fight disease), and antioxidants. These nutrients offer protection against the development of diseases such as diabetes and cancer. Think lots of color and texture. Concentrate on cruciferous vegetables (such as cauliflower, broccoli, onions and garlic), citrus fruits (such as oranges and grapefruit), berries (such as raspberries and strawberries), and dark green, leafy vegetables (such as kale and spinach). Choose whole, unprocessed fruits and vegetables most often and try to consume five to nine servings daily, or 2 cups of fruit and 2.5 cups of vegetables.
Avoid Bad Fats and Eat More Good Ones
Saturated fats should be limited in the diet for general health, especially for decreasing the risk of cancer and diabetes. No more than 10 percent of total calories should come from saturated fats (those found in animal products such as red meats, cheese and whole milk products, and tropical oils). Saturated fats may raise the risk of breast, lung, and prostate cancers. Consuming more unsaturated fats, especially mono- and polyunsaturated fats, may be beneficial for controlling blood sugar as well. Choose foods rich in healthy omega-3 fats, such as fatty fish, walnuts, canola and flaxseed oils, and monounsaturated fats, found in nuts and seeds, olive oil and avocados.
References
- Nutrition for Foodservice and Culinary Professionals. 7th Ed; Karen Drummond and Lisa Brefere; 2010
- Cadernos de Saude Publica; Knowledge on risk factors for chronic diseases: a population-based study; TT Borges, AJ Rombaldi, AG Knuth and PC Hallal; July 2009
- Journal of the American Dietetic Association; Position of the American Dietetic Association: vegetarian diets; WJ Craig and AR Mangels; July 2009
