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Diet and Cancer Prevention Diet and Cancer Prevention Fact Sheet 9.313 Food & Nutrition Series | Health By J. Clifford and C. Didinger* (12/19) Quick Facts What is Cancer? Obesity and Cancer: What Lifestyle choices such is the Relationship? as poor diet, lack of Cancer refers to the rapid physical activity, formation of abnormal cells. Cancer The American Cancer Society (ACS) obesity, tobacco, and alcohol use are all can affect any part of the body, and reports that one out of every five associated with an it represents a complex interaction cancer deaths in the United States increased risk for between genetics and external is attributable to the preventable agents. However, some cancer is cancer. factors of overweight or obesity, More than half of also highly preventable through sedentary behavior, excess alcohol cancer cases could be healthy lifestyle choices. intake, and/or poor diet. Indeed, prevented using overweight or obesity is linked to current knowledge. What Increases the Risk an increased risk of at least 13 types Key cancer for Cancer? of cancer. organizations recommend a primarily plant-based Risk factors for cancer are often Approximately two-thirds of diet, with limited associated with lifestyle, Americans are overweight or consumption of red behavioral, and environmental obese. However, one of the most meat, processed meat, exposures; these risk factors are important factors in cancer and alcohol. usually preventable. Key risk prevention is healthy weight Obesity associates factors to avoid to lower the risk of maintenance throughout life. with cancer risk. developing cancer include: Weight maintenance can be Consuming whole 1.Overweight or obesity achieved by balancing caloric foods as part of a 2. Unhealthy diet high in intake from food and beverages healthy diet, processed foods with physical activity. The ACS controlling calorie intake, and being 3.Lack of physical activity recommends avoiding excess physically active will 4.Tobacco use weight gain by decreasing food help maintain a 5.Alcohol use portion sizes and limiting snacks healthy weight and 6.Infections (hepatitis, HPV) between meals. It is also important reduce the risk for 7.Environmental pollution (air, to limit foods and beverages that cancer. water, and soil) are high in calories, added sugars, *J. Clifford, Extension Nutrition 8.Occupational carcinogens and/or fat but lack healthful Specialist, Department of Food (asbestos) nutrients, like sugary drinks. Science Human Nutrition; C. 9.Radiation (UV light, radon gas) Furthermore, engaging in regular Didinger, Graduate Student, Department of Food Science physical activity promotes a healthy Human Nutrition. Previously weight. updated by: Bellows and R. Moore. extension.colostate.edu 1 © Colorado State University Extension. 11/12. Revised 12/19. Key Dietary Guidelines for Cancer may also aid in healthy weight maintenance, Prevention which is key in cancer prevention. A healthful diet, healthy weight maintenance, and minimization of exposure to carcinogens present in food can help with cancer prevention. The following list contains key dietary factors to support these goals. 1.Increase consumption of whole grains, legumes, fruits, and vegetables 2.Reduce intake of processed meat and red meat Dietary fiber 3.Limit intake of salty, smoked, and charred Dietary fiber is a non-digestible foods carbohydrate found in plants. Whole foods 4.Limit consumption of alcoholic beverages of plant origin – such as legumes, and avoid sugary drinks vegetables, fruits, whole grains, nuts, and seeds – are rich in fiber. Fiber satiates These cancer recommendations generally hunger, helps move food through the conform to the USDA Dietary Guidelines for intestines and out of the body at regular Americans and may help decrease risk for intervals, and supports a healthy gut cancer, particularly if there is an increased risk microbiota. Moreover, higher fiber intakes due to other factors such as genetics. These associate with lower body weight and a guidelines may also lessen the risk for other reduced risk for chronic diseases, like chronic diseases. For more information on the some cancers. Accordingly, the Academy USDA Dietary Guidelines, see the of Nutrition and Dietetics encourages website www.choosemyplate.gov, and for people to consume adequate fiber from coping with the effects of cancer on eating plant foods, but fiber supplements are not behaviors, see fact sheet 9.332 Diet and recommended. Cancer Treatment – Tips for Healthy Eating. Whole grains and legumes 1.Increase Consumption of Whole Grains, Plants such as wheat, oats, brown rice, and Legumes, Fruits, and Vegetables barley contain vitamins, minerals, and dietary fiber, which may help prevent The World Cancer Research Fund and the cancers of the gastrointestinal tract, such American Cancer Society recommend a plant- as colon and rectal cancer. Also, whole based diet, with limited meat and alcohol grains can be a rich source of antioxidants, consumption. Specific nutrients and food which may have anti-cancer properties. constituents of whole grains, legumes, fruits, Moreover, legumes like black beans, and vegetables may act as anti-cancer chickpeas, and lentils are particularly substances when consumed in amounts found rich sources of fiber and plant-based in a varied diet. Consuming these plant foods protein. 2 Fruits and vegetables Tips to Eating a Plant-Based Diet: Plants contain many beneficial compounds Include plant foods with every meal, and such as vitamins, minerals, antioxidants, as snacks. phytochemicals, and fiber, which may act to Eat a variety of whole grains, legumes, reduce the risk for various cancers. The fruits, and vegetables. different colors of fruits and vegetables reflect Choose whole grain products instead of specific phytochemicals, thus eating a variety refined grains. of fruits and vegetables of various colors is Swap animal protein with plant-based encouraged. Researchers are still examining protein sources, like legumes, nuts, seeds, the effects of these complex interactions. and tofu. Antioxidants, phytochemicals, and cancer 2. Reduce Intake of Processed Meat and Antioxidants are compounds present in many Red Meat plant foods which help protect tissues from being damaged. Tissue damage is linked to Increased consumption of processed meat increased cancer risk, thus antioxidants may and red meat have been shown to raise the play a role in cancer prevention. Types of risk for cancer, possibly through contact with antioxidants include vitamin C (ascorbic acid), carcinogenic substances during cooking and vitamin E, and beta-carotene. Many studies processing methods. Consumption of these have demonstrated the role that antioxidants foods may also lead to weight gain, which is play in reducing the risk for cancer. Notably, also a risk factor for cancer. their protective effect is only observed when one consumes whole foods that naturally Processed meat and red meat contain antioxidants, and not from The cancer agency of the World Health supplements. Organization classifies processed meat as carcinogenic to humans and red meat as Phytochemicals (or phytonutrients) are probably carcinogenic. High intakes of chemicals made by plants, and some act as processed meat (e.g. lunch meat, bacon, and natural antioxidants, modulating damage by hot dogs) and red meats (e.g. beef, pork, and free radicals. Flavonoids are one widely lamb) may be associated with an increase in studied subgroup of phytochemicals that stomach, pancreatic, and overall cancer associate with reduced cancer risk. Overall, mortality. For instance, evidence suggests there is an association with a high consumption that colorectal cancer risk increases in a of whole foods of plant origin and a decrease dose-response relationship, with each 50 in risk for cancer. g/day of processed meat resulting in an 18% increase and each 100 g/day of red meat in a 17% increase. Thus, red meat intake should be limited, and processed meat should be avoided or only be consumed in very small quantities. Red meat contains compounds such as heme iron, which can result in elevated iron storage in the body that may be cytotoxic and cause 3 free radical damage. Processed meats can Salty foods contain nitroso compounds due to the curing Salt-cured, pickled, and other salty foods process, and these compounds cause cancer may increase one’s risk for stomach cancer, in laboratory animals and are suspected to especially when eaten in large quantities. cause cancer in humans. Consumption of Both animal and human studies show an processed meat also increases exposure to association between salt intake and gastric carcinogenic chemicals from methods of cancer. preservation that involve smoke or salt. Furthermore, processed meat and red meat Smoked and charred foods can be high in fat and saturated fat, which Due to the cooking process, smoked, associate with obesity and cancer risk. grilled, and charbroiled foods contain carcinogenic compounds, such as Tips to Reduce Consumption of Processed polycyclic aromatic hydrocarbons and Meat and Red Meat: nitrosamines. Eat alternative protein sources, such as legumes and nuts. Tips to Limit Charred Food: Use meat to flavor a dish or as a side dish, Cover grill with aluminum foil to protect instead of as a main course. the food from smoke and fire. Consume smaller portions of lean meats, Cook foods until done, but do not char. like fish and skinless poultry. Remove charred portions before eating. Precook foods in the microwave to decrease grilling time. Prepare meat by techniques like baking
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