More Than Our Story

Eating To Beat Cancer

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Table of Contents

The Link Between Cancer and Diet

Some cancer risk factors remain out of our control, such as genetics and environment, but the rest is up to us. Adopting a healthy diet can play a crucial role. Furthermore, making healthy lifestyle changes such as not smoking, limiting alcohol, maintaining a healthy weight, and exercising regularly, are all great steps towards helping reduce your risk of cancer. 

Diet has a major impact on our health, including our propensity for certain cancers. Below we are going to explore some dietary habits that can help reduce our risk factors. If you have a family history of cancer, making even small changes now can have a huge impact on our long-term health. If you’re like me, and have already been diagnosed with cancer, eating a beneficial diet can strengthen your body and mind, and start you on the right path towards eating to beat cancer.

Eating To Beat Cancer

Think Plant-Based

To lower your risk for many types of cancer, switch to a predominantly plant-based diet, based around fruits, vegetables, nuts, beans, whole grains, and healthy fats. Most of us fall short of the daily recommended five servings of fruit and vegetables. Focus on adding “whole” foods – which means eating things as close to their natural state as possible. For example, have a grapefruit for breakfast, or a salad for lunch.

Fruits and vegetables may lower the risk from several types of cancers, including cancers of the:

  • Head and neck
  • Esophagus
  • Stomach
  • Lung
  • Pancreatic
  • Prostate

We should eat (at least) five servings of fruits and vegetables a day.

To lower your risk for many types of cancer, build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats. Also, limit the amount of processed and fried foods, unhealthy fats, sugars and refined carbs you consume.

Melinda Smith, M.A. and Lawrence Robinson (World Cancer Research Fund International)

Lower Your Risk With Antioxidants

Plant-based foods are rich in nutrients known as antioxidants, that boost your immune system and help protect against cancer, such as beta carotene, selenium, carotenoids, lutein, lycopene, and vitamins A, C and E. Foods high in antioxidants include various berries (blueberries, cranberries, blackberries, raspberries, strawberries), fruits (prunes, black plums, apples), beans (red kidney, pinto, black beans) and leafy greens.

Phytonutrients

Plant-based foods also contain naturally occurring substances called phytonutrients. Examples include carotenoids found in red, orange, yellow, and some dark-green vegetables, polyphenols, found in herbs, spices, vegetables, tea, coffee, chocolate, nuts, apples, onions, berries, and other plants, and allium compounds, which can be found in chives, garlic, leeks, and onions.

Additionally, phytonutrients play an important part in your overall health. Some phytonutrients regulate hormones, others slowing cancer cell growth, block inflammation, or reduce the risk of damage by oxidants.

Green Is Good

Cruciferous vegetables. Green, leafy vegetables have been well studied for their cancer fighting powers. These foods include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. Frequently eating these foods is associated with a reduced cancer risk.

Cruciferous vegetables protect against cancers of the:

  • Head and neck
  • Esophagus
  • Stomach

Lycopene is the plant-based antioxidant that gives red and pink fruits their color. It is linked to numerous health benefits ranging from heart health, to protection against sunburns and certain types of cancers. Lycopene can be found in tomatoes, pink grapefruit, pink guava, watermelon, papaya, and apricots.

Lycopene may protect against cancers of the:

  • Lung
  • Stomach
  • Prostate
  • Colon
  • Mouth and throat
  • Esophagus

Consume More Fiber

Dietary fiber is found in fruits, vegetables, and whole grains, and plays a key role in keeping our digestive systems clean and healthy. Fiber helps flush cancer-causing compounds from your digestive tract before they can cause harm, and helps maintain a healthy microbiome – the community of microbes living in our digestive tracts. A healthy microbiome has been linked with a lower cancer risk. Foods that have fiber include whole grains and seeds, including barley, oats, spelt, bulgur, corn, psyllium, whole grain bread and pasta, legumes and pulses and some vegetables and fruits.

Studies show that eating a diet high in fiber may protect against cancers of the:

  • Colon 
  • Stomach
  • Mouth
  • Pharynx

Focus on Healthy Fats

Eating a diet high in fat increases your risk for many types of cancer. But, consuming healthy fats may help protect against cancer. As a general rule aim to always do the following things:

  • Avoid trans-fats or partially hydrogenated oils found in baked goods (such as cakes, cookies and pies) and fried foods (such as french fries, doughnuts, and fried chicken). Other things to watch out for are margarine, potato and corn chips, and non-dairy creamers, if you’re not sure about an item just read the label.
  • Limit saturated fats from red meat and dairy to no more than 10% of your daily calories.
  • Add more healthy unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain, heart and immune system health.

Cut Back on Sugars and Refined Carbs

Consuming refined carbs can cause rapid spikes in blood sugar, and has been linked to an increased risk of developing prostate cancer, as well as other serious health problems. Instead of consuming sugar sweetened drinks and cereals, refined grains and processed foods, switch to drinking water, consuming whole grains and focusing on whole foods.

Studies show that cutting down on sugar and refined carbs may not only help you reach and maintain a healthy weight it may also protect against cancers of the:

  • Colon
  • Prostate

Limit Processed and Red Meats

Many different studies have established a link between an increased risk of cancer and eating processed and red meats. Red meats include pork, beef, veal, and lamb, while processed meats include things such as bacon, sausages, and hotdogs. The safest approach is to stop consuming all red and processed meats. Instead replace them with alternative protein sources, such as fish, eggs, soy, or plant-based protein sources, like nuts, lentils, beans and quinoa. Consuming any amount of processed meat, anything over 18 ounces of fresh meat per week have a strong correlation with an increased risk of cancer. 

Reducing your intake of red and processed meats may protect against cancers of the:

  • Colon 
  • Prostate
  • Pancreas

Healthy Food Preparation

Choosing healthy food is not the only important factor in preventing cancer. How you prepare, store and cook your food also has an impact on your health.

Boosting the Cancer-Fighting Benefits of Food

  • Eat at least some raw fruits and vegetables. Raw fruits and vegetable tend to have higher amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more bioavailable.
  • When cooking vegetables, steam only until tender. This preserves more of the vitamins, whereas overcooking can remove many of the vitamins and minerals. When boiling vegetables, conserve the cooking water for use in soups or others dishes to ensure you’re getting all the vitamins.
  • Wash all fruits and vegetables. Washing does not eliminate all pesticide residue but will reduce it.
  • Flavor food with immune-boosting herbs and spices. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients.

Tips for Cutting Down on Carcinogens

Carcinogens are cancer-causing substances found in food. They can form during the cooking or preserving process and as foods starts to spoil. Foods that contain carcinogens include cured, dried, and preserved meats; burned or charred meats; smoked foods; and foods that have become moldy. To reduce your exposure to carcinogens:

  • Never cook above the smoking point of your oil. Low-heat cooking or baking prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
  • Go easy on the barbecue. Burnt and charred meats contain carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature.
  • Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
  • Avoid food that looks or smells moldy, as they can contain aflatoxin, a carcinogen most found on moldy peanuts and corn. Nuts will stay fresh longer if kept in the refrigerator or freezer. If your corn is questionable, best to throw it away.
  • Be careful what you put in the microwave. Use waxed paper rather than plastic wrap when heating food in the microwave, and use microwave-safe containers.

GMOs, Pesticides, and Cancer Risks

Genetically modified organisms (GMOs) include plants and animals whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding. One of the most common purposes for genetically modifying and organism, is to boost resistance to pesticide, or make a more drought resistant crop. While the U.S. Food and Drug Administration (FDA) and the biotech companies that engineer GMOs insist they are safe, many food safety advocates point out that these products have undergone only short-term testing to determine their effects on humans.

If you’re worried about GMOs and pesticides, buy organic or local foods

In most countries, organic crops contain no GMOs and organic meat comes from animals raised on organic, GMO-free feed. Locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

  • Produce you should buy organic: Apples, celery, tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, kale, collard greens, zucchini, summer squash, and berries.
  • Produce that isn’t crucial to buy organic: Asparagus, avocados, cabbage, cantaloupe, eggplant, grapefruit, kiwi, mangoes, mushrooms, onions, pineapples, sweet peas, sweet potatoes, and watermelons.
  • Wash your produce: An effective fruit and vegetable wash to remove pesticides is a 10% solution of salt water (1 part salt to 9 parts water).

Other Lifestyle Tips for Cancer Prevention

While your diet is crucial to preventing cancer, other healthy habits can further reduce your risk for developing cancer:
  • Be as lean as possible without becoming underweight. Weight gain and being overweight increases the risk of numerous cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, esophageal, and ovarian cancers.
  • Be physically active for at least 30 minutes every day. Physical activity decreases the risk of colon, endometrial, and postmenopausal breast cancer. Find an activity you enjoy and make it a part of your daily life.
  • Limit alcoholic drinks. Drinking alcohol increases the risk of developing certain types of cancer. Limit consumption to no more than two drinks a day for men and one a day for women.
  • Stop smoking. If you do smoke, stop.
  • Cancer survivors should follow as closely as possible all recommendations from their doctor or medical professional.

Eating Tips To Beat Cancer

Beneficial

  • Plant-Based diet Switch to a plant-based or plant-dominant diet.
  • Additional Fish Protein: When eating animal protein, focus on fish proteins, especially fatty fish such as Salmon, Tuna, Trout.
  • Whole Grains: Eat a diet rich in whole grains.
  • Fruits and Vegetables: Especially cruciferous ones like kale and collards.
  • Nuts: Great source of protein and healthy fats.
  • Herbs and Spices: High concentration of antioxidants.
  • Maintain a healthy weight.
  • Be active everyday.

Avoid

  • Red Meats: Beef, pork, lamb.
  • Refined Grains: Bread, baked goods, white rice, crackers.
  • Sugar Sweetened Drinks: Drinks containing fructose.
  • Processed Meats: Bacon, sausages, pepperoni.
  • Processed Foods: Bread, pastries, white rice.
  • Alcohol: Limit your alcohol intake.
  • Tobacco: Quit smoking today, or make plans to stop.
SOURCES
Picture of Daniel

Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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