United States – Numerous studies have shown that diet can affect an individual’s likelihood of developing several diseases, including various types of cancer.
While it’s impossible to avoid all carcinogens, substances that increase the risk of cancer, experts suggest that you can reduce your risk by eliminating specific nutrients from the diet.
Experts recommend consuming whole grains, vegetables, fruits and legumes to reduce the risk, as nutrition expert Matthew Lambert, director of health information and promotion at the World Cancer Research Fund (WCRF), explains: “People should aim to eat more nutrient-dense foods by eating at least Five servings of different fruits and vegetables each day, and choose whole grains, legumes such as beans and lentils, and unsalted nuts and seeds.”
He added: “These types of food contain a higher percentage of nutrients, such as vitamins, minerals, and fiber, which, among other things, are important in reducing the risk of bowel cancer.”
Lambert also shared a list of banned foods, which can increase cancer risks:
Processed meat
In 2015, the World Health Organization’s International Agency for Research on Cancer classified processed meat as “carcinogenic to humans,” stating that there is “sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.”
Processed meats are salted, cured, fermented, smoked and prepared in various ways to enhance flavor or improve preservation, according to the World Health Organization, which notes that some of these cooking methods can generate chemicals that may cause cancer.
The American Heart Association recommends limiting processed meat to 100g per week.
Alcohol
Drinking alcohol increases the risk of cancers of the mouth, throat, esophagus, colon, rectum, liver and breast, according to the Centers for Disease Control and Prevention.
“When it comes to alcohol, there are no health benefits to drinking,” Lambert said. Because even small amounts of alcohol can increase your risk of cancer, we recommend not drinking any alcohol. “For some types of cancer, alcohol is particularly harmful if the person is also a smoker.”
The National Center for Health Promotion and Disease Prevention advises women to limit drinking alcohol to one drink per day, while men should not drink more than two drinks per day. Adults over the age of 65 should not have more than one drink per day.
Red meat
In 2015, the International Agency for Research on Cancer declared that red meat, such as beef, veal, lamb, horse and goat, is “probably carcinogenic to humans.”
The International Agency for Research on Cancer (IARC) researchers added that evidence indicates that eating red meat is linked to colorectal cancer. There is also evidence of links with pancreatic cancer and prostate cancer.
Lambert explained that meat contains heme iron, which can facilitate the production of cancer-causing chemicals, especially bowel cancer.
The World Cancer Research Fund recommends limiting red meat consumption to three servings per week, which is equivalent to about 350g to 500g.
Sugary and fried foods
Being overweight or obese has been associated with an increased risk of 13 types of cancer, according to the CDC.
“We recommend eating smaller amounts of processed foods that are high in saturated fats, sugar and salt,” Lambert says. “This includes foods such as cakes, biscuits, pastries, potato chips, sugar-sweetened drinks and fast food such as pizza and burgers.”
He added that there is no clear evidence that sweets can directly cause cancer, but small amounts of them “can contain a lot of calories and it can be easy to over-consume them, which may lead to weight gain over time.”
Source: New York Post
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2024-05-13 06:22:43