Combine these foods to decrease cancer risk

As we look back at all of the diet science trends that populated 2019, all indications suggest plant based regimens are gearing up for a banner year. Recently Ladders sat down with decorated dietitian Keri Glassman.  In her estimation, the flexatarian diet in particular, which sees subscribers adhere to a diet primarily composed of veggies while making room for meat on special occasions, will be the stand out among younger generations in the ensuing decade.

“Flexatarian, I’m a big fan of it,” Glassman explained to Today. “When she first suspected the trend to take hold of Millennials and Gen Zers going into the 2020’s. “You are a vegan most of the time. You’re eating lots of vegetables, and healthy fats from nuts and seeds but when you want to have maybe a piece of grass-fed steak or even just a piece of steak at a restaurant, or you want to have eggs, you can. It allows room for these other kinds of food without being so hardcore.”

If you’re looking to shed pounds, a quasi-vegetarian diet is the way to go, saying nothing of the beneficial health correlates. Just this week, leading nutritionist and anti-oxidant expert, Dr Vincent Candrawinata revealed an extensive list of foods that dramatically decrease our risk for developing serious chronic diseases, including many kinds of cancers.

“Phenolics are plant-based compounds that when activated in their absorbable forms may help prevent inflammation, cardiovascular diseases and infections,” the Australian nutritionist told Daily Mail Uk

It’s all about mitigating our exposure to free radicals. Berries and apples are great sources of phenolics. Fiber and fatty acids are another good was to lower your risk for developing cancer specifically. While the doctor made a point to say that no food on its own can drastically reduce one’s risk for cancer, he believes a principled combination of foods absolutely can. To decrease your risk for developing colorectal cancer, lung cancer and breast cancer consider the following:


Artichokes, potatoes, rhubarb, red cabbage, curly kale, leeks, cherry tomatoes, celery and broccoli all offer a good supply of phenols.

Fatty Acids 

Flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados


Grapefruit, oranges, grapes, raisins, dried fruit, sweet potatoes, peas, and zucchini, whole wheat bread

Alarming number of cancer associated to poor diet

According to a recent study published in JNCI Cancer Spectrum roughly 80,110 new cancer cases in adults 20 years of age and older in the US,  can be linked to poor diets.

“Low whole-grain consumption was associated with the largest cancer burden in the US, followed by low dairy intake, high processed-meat intake, low vegetable and fruit intake, high red meat intake and high intake of sugar-sweetened beverages,” Dr. Fang Fang Zhang, nutritionist and cancer epidemiologist at Tufts University in Boston, and the first author of the study told CNN.

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The 7 poor dietary habits surging cancer rates

The foremost cancer cases linked to diet are as follows:

  • Colorectal Cancer: 52,225
  • Cancer of the mouth, pharynx, larynx: 14,421
  • Uterine Cancer:  3,165
  • Breast Cancer: 3,059
  • Kidney Cancer: 2,017
  • Stomach Cancer: 1,564
  • Liver Cancer: 1,000

This means roughly 5.2% of all invasive newly diagnosed cancer cases in American adults in 2015 were correlated with dietary factors. These cases were associated with overconsumption of certain foods and sweetened beverages, as well as low intake of important nutrients and minerals, namely low whole grain intake, low dairy intake,  high processed meats intake, low vegetable intake, low fruit intake, high red meat intake, high intake of sugar-sweetened beverages.

The researchers behind the study determined these predictors by using a Comparative Risk Assesment model that included dietary intake data, national cancer incidence, and estimated correlations of diet and cancer risks from meta-analyses of cohort studies conducted in the past. They were able to estimate new cancer cases caused by suboptimal intakes of seven dietary factors among US adults ages 20+ years, and by population subgroups. Men ages 45 to 64 years old, blacks and Hispanics had the highest portion of diet-associated cancer burden compared to the other groups featured in the cohort study analysis.

Processed and red meats contain molecules that have been studied to promote cancer, in addition to being rich in fat and cholesterol. American meat consumption hit an all-time high last year. According to the U.S  Department of Agriculture, the average consumer will eat 222.2 pounds of meat and poultry this year. Conversely, many Americans are not getting a sufficient amount of fiber. Ninety-five percent of Americans are falling short of the recommended daily value fiber: 25 grams for women, 38 grams for men.

Cancer costs us $80 billion in healthcare expenses and claims the lives of one in four people every year. The importance of data that inmates new and manageable ways of decreasing our associative risk of coming into paths with the second leading cause of death in the world cannot be overstated. Thousands of types of cancer can be prevented by correcting the seven poor diet habits mentioned above.

Popular Science reports, “Statistically, across an entire population, many tens of thousands of fewer people would get cancer if everyone ate a healthy, balanced diet. And while cutting down on sugar and upping fiber intake isn’t a magical cancer prevention method, good nutrition definitely won’t do you any harm.”

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