We are a cancer consultations company, so we will begin with a straight, honest disclaimer: No diet can magically prevent cancer completely.
However, it is also true that there are multiple food groups, which if consumed in the right proportions, can lower the risk associated with developing cancer. And adopting such a diet will ensure that you cook more at home, and eat out less. So as an additional benefit, cutting down on takeaway foods/eating out is easy on your pocket too!
What’s the point in talking about a cancer prevention diet?
We already know that certain controlled dietary habits are critical to patients who are currently undergoing treatment for cancer. As patients, they need to maintain their physical and mental well-being and augment it with a healthy lifestyle. But adopting a minimum-risk routine can be beneficial on multiple levels for regular, healthy people too!
By consuming foods that support your immune system, improve your metabolism, and maintain your stamina – your body will be better equipped to fight not just cancer, but a host of other diseases.
How do you link food to cancer?
We have established that cancer occurs as a result of multiple genetic mutations, which in turn happen due to a combination of risk factors comprising both your genetics and your environment. But despite the ambiguity of cause, modern science leads us to believe that you control nearly 70% of your lifetime risk of developing cancer.
To prevent cancer, we have to stop looking at food groups for direct cause-to-effect comparisons, and focus instead on those food groups that can have a considerable influence in lowering cancer risk.
The Basics
A typical cancer-preventive diet consists of fruits laden with antioxidants, a lot of green vegetables, whole grains, beans, nuts, and other healthy fats. We will attempt to cut down on the amount of processed foods, fried foods, trans fats, refined sugar, refined oil, and refined carbs that you consume.
A for Antioxidants
Antioxidants are substances that protect our cells from damage caused by free radicals. Contrary to what advertising will lead you to believe, the concept of antioxidant-rich foods predates us. We always had access to plant-based foods, and they are usually very rich in these substances.
Examples include berries, citrus fruits, spinach, carrots, and tomatoes.
Food Groups & Their Effects on Cancer Risk
- Fibres: Eat more. High-fiber diets are linked to a lower risk of colorectal cancer.
- Healthy, unsaturated fats: Say yes. Found in nuts, seeds, avocados, and olive oil.
- Trans fats, saturated fats: Avoid. Linked to heart disease and inflammation.
- Sugar, refined carbohydrates: Say no. Promote insulin resistance and inflammation.
- Red meat, processed meat: Consume in moderation. Eating about 50 grams of processed meat and red meat every day increases the chance of developing colorectal cancer by about 20%.
Many processed red meats use preservatives such as nitrates, which can increase your cancer risk multifold. As a safe rule, processed meats and red meats should never exceed 10% of your daily calorie intake.
Developing a Cancer-Preventive Meal Plan
For those of us who like the idea of developing and adhering to a time-bound routine for food, this is one of the simplest meal plans to consume the right preventive foods at the right time.
Breakfast
Consume a combination of fresh fruits, seeds & nuts with a whole-grain, low-sugar breakfast cereal, such as rolled oatmeal.
Lunch
A balanced plate with a large portion of salad or sautéed greens, a moderate serving of lean protein (like grilled chicken, fish, or legumes), and a side of whole grains like brown rice or quinoa.
Evening Snack
A piece of fruit with a handful of nuts or a small bowl of yogurt.
Dinner
Similar to lunch but lighter. Focus on vegetables and plant-based proteins.
Dessert
Opt for naturally sweet options like fruit salad or dark chocolate (70% cocoa or higher).
Home-cooking your meals, the right way
Unbelievable profit margins: A restaurant or a takeaway/drive-in is easily charging you 10X–20X the actual cost of preparing your food. Stop paying someone else to give you food that is increasing your risk of developing cancer.
Switching over to home-cooked food as compared to eating out or ordering takeaway can easily cut down your food spends by 30–40%, if done well.
Boosting your food’s anti-cancer properties
- Fruits: Eat raw. Uncooked, raw fruits have the highest amounts of antioxidants, vitamins, and minerals.
- Vegetables: Steam or lightly sauté to preserve nutrients. Avoid overcooking.
- Cutting down on carcinogen formation: A lot of eateries and on-the-go retail food outlets keep re-using cooking oil, which is a great way of inviting carcinogens. Always use fresh cooking oil.
Reducing your exposure to carcinogens in the kitchen
Besides the monetary benefits, there are certain hacks that allow you to maximize the benefits of home-cooking. For example, marinating meats before grilling can reduce the formation of harmful compounds.
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