According to 2009's "Current Medical Diagnosis and Treatment," cancer is second to heart disease as the most common cause of death in the United States. Cancer of the prostate, breast, lung and colon head the list. Approximately one-third of the more than 500,000 annual cancer deaths are related to lifestyle factors such as obesity, inactivity and nutrition. Fruits and vegetables have a potential protective role, while high intakes of animal fat may promote the growth of the most common cancers. Dietary change, specifically the adoption of a whole foods, plant-based diet, is a potential path to cancer prevention and treatment, says T. Colin Campbell, Ph.D., author of "The China Study." Before starting any new diet or treatment, always talk to your health care specialist.
Animal Protein
A positive association exists between consumption of animal protein and rates of cancer, according to Campbell. In other words, the more animal protein you eat, the higher the likelihood that you may get cancer. By activating growth factors such as insulin-like growth factor, animal protein promotes the proliferation of tumors, Campbell claims. Conversely, he saw reductions in tumor size in study participants who reduced animal protein intake to 5 percent or less of total calories. This amount equals 25 g of protein in a 2,000-calorie diet, or roughly one 4-oz. chicken breast.
Saturated Fat
The amount of dietary fat consumed is closely associated with the incidence and growth of cancers of the breast and large bowel. Populations, including the U.S., with the highest intake of dietary fat, especially saturated fat found in animal foods, have more than four times the risk of breast cancer as populations where fat intake is 40 g per day, notes Campbell. To keep your fat intake at or below 20 percent of total calories, choose vegetable oils over butter. If you consume meat, choose lean varieties, and remove any visible fat before cooking.
Fruits and Vegetables
The hundreds of carotenoids and phytochemicals in fruits and vegetables protect against cancer, according to Joel Fuhrman, M.D., author of "Eat to Live." Phytochemicals exist only in plant foods, and they inhibit the spread of cancerous cells, he says. Cooking may destroy some of the beneficial anti-cancerous substances. Leafy green vegetables are the most nutrient dense of all foods, notes Fuhrman, who suggests mixing them into a salad or steaming them and dressing with salt and lemon for added zest.
Vitamin D
Vitamin D is commonly associated with maintaining adequate blood calcium and promoting strong bones. However, populations where vitamin D intake is lowest are more likely to get cancer and die from it than areas where intake is highest, according to Campbell. This may be due to vitamin D's role in preventing the conversion of normal cells to diseased cells. Animal products such as eggs and fish are not the only sources of vitamin D. Breakfast cereals and orange juice are often fortified with the vitamin. Supplementation is another option.
References
- "Pathologic Basis of Disease"; Vinay Kumar; 2005
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee; 2009
- "The China Study"; T. Colin Campbell, Ph.D.; 2006
- LIVESTRONG.COM MyPlate: Chicken Breast
- "Eat to Live"; Joel Fuhrman, M.D.; 2003
- Linus Pauling Institute: Vitamin D
