Food Talk - Cancer Reducing!
Thanks to a virtual small group session that I participated in last year (2022) with Nichole - the one and only oncology dietitian - I was provided with the framework of how to reduce cancer risk over 9 weeks and tools to be more knowledgeable about what I put in my body, meal plans, the truth behind food benefits and how to have foods in the house that are cancer reducing!
Let’s talk about some food and reducing cancer risk!
Grapes
Grapes contain many important vitamins and minerals, including copper and vitamins B and K, and are high in antioxidants, all of these help:
improve heart health
reduce cancer risk
benefit eye health
improve memory, attention, and mood
support bone health
*The highest concentration of antioxidants is found in the skin and seeds.
Tip: Ultra-convenient as a portable snack, grapes also add sparkle to green, fruit and main dish salads. For an unexpected touch, try them on pizza or in stir-fried Brussels sprouts or other vegetables.
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SOY
Consistent findings from population studies indicate no increased risk for breast cancer survivors who consume soy foods. In fact, some evidence shows the potential for greater overall survival and perhaps decreased recurrence, among women a year or more after diagnosis who include moderate amounts of soy!! wahoo!! cheers to eating more soy!!
There have been myths that soy is not good and can be a risk for cancer, i.e. after a diagnosis of breast or prostate cancer, be sure to avoid soy foods
Myth-buster: Avoidance messages mainly stemmed from the misunderstanding about the potential effects of “phytoestrogens” and hormone-sensitive cancers, and we didn’t have good data from research with cancer survivors. But now studies of survivors of breast and prostate cancer show no harmful effects, and the potential for soy foods to play a beneficial role as part of a healthy diet that REDUCES cancer risk!
For now, there is no reason to steer clear of soy foods and let outdated myths about soy foods keep you from enjoying them as part of a healthy diet. There is also no reason to consider them must-haves if you prefer not to include them in your diet.
COFFEE
Research shows that drinking coffee reduces the risk of endometrial and liver cancer!
In decaf coffee, although caffeine is lower and phenolic acid content may be slightly lower, too, protective phytochemicals still add up. Most human studies show a similar reduction in cancer risk when looking at regular and decaf coffee.
*When you hear concerns about a compound called acrylamide in roasted coffee beans, it’s important to understand that no links have been established between acrylamide in food and cancer risk for humans. Acrylamide increases cancer risk for lab animals at vastly higher amounts than what people get from coffee.
Oranges
Human studies related to oranges and cancer risk compare groups of people who consume relatively high and low amounts of total fruit, citrus fruit, or nutrients found in oranges.
People who eat more fruits have lower risk of a wide range of cancers. This probably reflects combined protection from many different nutrients and compounds they contain.
What are in oranges that help reduce cancer risk!?
Dietary Fiber
Flavanones
Vitamin C
phytocompounds that help to reduce risk for cancer!
Tip: Oranges stay fresh for two to three weeks in the refrigerator. That makes them a great choice to keep on hand.
Broccoli and Cauliflower
Studies showed several ways that sulforaphane, formed from glucosinolates in broccoli, could thwart the development and progression of prostate cancer.
People who eat more vegetables and fruits have lower risk of a wide range of cancers. This probably reflects combined protection from many different nutrients and compounds they contain.
Analysis from two large cohorts combined that was published after the AICR/WCRF Third Expert Report showed a lower risk of breast cancer with more than 5.5 servings/day total vegetable and fruit intake versus 2.5 or fewer servings (RR 0.89, CI 0.83-0.96).
What are in these foods that help reduce cancer risk!?
Glucosinolates
Folate
Flavonols
Dietary Fiber
Vitamin C
Carotenoids (especially beta-carotene, lutein and zeaxanthin)
Tip: Steam, stir-fry, sauté or briefly microwave broccoli or cauliflower to retain folate, vitamin C and glucosinolates. These are all preferred rather than deep-frying or boiling broccoli in a pot of water, which can cut content in half.
Dry Beans, Peas, and Lentils (Legumes)aka pulses:
Pulses are a top source of dietary fiber and contain numerous potentially protective phytochemicals called polyphenol compounds.
Nutrients of beans are:
A 1-cup serving of canned black beans provides 14.5 g of protein, 16.6 g of fiber, and 4.56 milligrams (mg) of iron.
A 1-cup serving of shelled edemame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg iron.
What's in Pulses that matters:
· Dietary Fiber
· Resistant Starch
· Phenolic Acids
· Flavan-3-ols
· Folate
· Anthocyanins (in red and black beans)
· Tannins (especially proanthocyanidins)
· Lignans
· Phytic Acid
· Saponins
Tip: Hummus and other bean-based dips are delicious with raw vegetables or whole-grain crackers or pita bread for snacks or with meals. They also make great sandwich spreads or baked potato toppings.
Let’s get spicy!
Turmeric
Many studies show that turmeric has major benefits for your body and brain. Many of these benefits come from its main active ingredient, curcumin. It has powerful anti-inflammatory effects and is a very strong antioxidant - these have the potential to keep cancer risk down!
You can absorb more of these amazing effects if you add pepper to your turmeric dishes and drinks!
At this time, there isn't enough evidence to recommend curcumin for preventing or treating cancer, but research is ongoing! Make sure you take this as spice (or root form!) not in supplement form as that can be a very high dose that can cause organ damage.
It’s not all about just eating good and risk reducing foods. It’s eating a healthy diet along with moving your body. “ Only one in ten of those diagnosed with cancer will exercise enough during and after their treatment, even though cancer patients would undoubtedly benefit from being physically active.”
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Growing up I was a picky eater, but over the years my tastes have changed. I am thrilled they have otherwise there is no way I’d add any of the foods from this list to my diet. Before cancer, I can say I maybe had 3 of these foods during the week. It’s not easy, but when it comes to putting the good in and keeping the bad out to reduce your risk I’ve just looked at the pros. I may just have to consume them in smoothie form! Happy Grocery Shopping!
For more information on good foods and cancer reducing meals, tips and tools sign up for one of The Oncology Dietitian classes OR purchase her book!
The Oncology Dietitian and the Cancer Nutrition 1:1 Program helps build confidence at mealtimes, kicking food fears to the curb, get time back - having less fatigue/side effects replaced with feeling better to do more, as well as education providing facts about hydration and exercise, renewing energy and knowing what foods can reduce risk for cancer.
