Diet & Cancer – How They’re Related

While cancer remains a leading cause of death worldwide, recent studies suggest that simple lifestyle changes like switching to a healthier diet could lower your risk by a significant margin. 

Observational studies have indicated that higher consumption of the following foods certain foods can increase the likelihood of developing cancer:

Sugar and refined carbs: Intake of excess sugar and refined carbs is associated with an increased risk of stomach, breast, and colorectal cancers.

Processed meats: Consuming salted, cured, or smoked meats often increase the risk of colorectal cancer.

Dairy: May increase the risk of prostate cancer.

Red meat, fried eggs, butter, margarine, cream cheese, mayonnaise, oils, and nuts that are grilled, fried, sautéed, broiled, and barbequed at high temperatures: These produce harmful compounds like heterocyclic amines (HA) and advanced glycation end-products (AGEs) that can build up and contribute to the development of cancer.

On the other hand, certain foods fight cancer by inhibiting angiogenesis. These include:

Vegetables and fruits: Many cancer-fighting antioxidants and phytochemicals are found in veggies and fruits. Three servings of citrus fruits per week can reduce the risk of stomach cancer by 28%. Cruciferous vegetables, tomatoes, and carrots can decrease the risk of developing prostate, stomach, and lung cancer. 

Flaxseeds: A study found that men with prostate cancer experienced slower growth and metastasis when they consumed 30 grams of ground flaxseed daily. Similar results were found in women who had breast cancer. 

Spices: Studies show that cinnamon may have anti-cancer properties and prevent metastasis. A 30-day study found that 4 grams of curcumin (which is present in turmeric) daily causes a 40% reduction of potentially cancerous lesions in the colon.

Beans and legumes: The high-fiber foods may protect against colorectal cancer, and lower the risk of certain types of cancers by 50%, according to some studies.

Nuts: According to one study, individuals who consumed nuts regularly had a reduced risk of dying from cancer. 

Olive oil: Observational studies have found that people who consumed the highest quantities of olive oil had a 42% lower risk of developing cancer.

Garlic: Garlic contains a cancer-fighting compound called allicin, which lowers the risk of stomach and prostate cancer.

Fish: Fresh fish contains healthy fats that can reduce inflammation and lower your risk of colorectal cancer by 12%.