Cancer-preventing foods
Published:Saturday | October 30, 2010 | 12:00 AM
The nature of cancer drives fear in most persons, motivating them to take precautions, maybe not consistently though, to eat in a way to prevent the disease.
You may have a history of cancer in your family or you may be dealing with cancer or trying to prevent a recurrence. You should be interested in doing all you can to improve your health and fight off cancer.
Cancer occurs when a single abnormal cell multiplies out of control. These cells group to form tumours in particular places and invade healthy tissues in the body.
Some tumours take a long time to develop, during which time compounds known as inhibitors can keep the cells from growing. Inhibitors include vitamins in plant foods.
On the other hand, some compounds known as promoters accelerate the growth of abnormal cells. An example of promoter of the growth of abnormal cells is dietary fat. (www.cancerproject.org)
With an understanding of how cancer cells develop, it should be noted that foods will play a significant role in the prevention of cancers. Food choices make a difference but some foods will increase your cancer risk, while others will boost your immune system and strengthen your body, protecting your health.
However, while some health problems are avoidable, you have more control over your health than you may think. The research is overwhelming that a large percentage of cancer-related deaths are directly related to lifestyle choices such as smoking, drinking, a lack of exercise, and poor eating habits. The first place to start is with changing eating habits to embrace a more wholesome diet.
There is a common saying 'you are what you eat' indicates that diet has a powerful effect on your health, including your risk of cancer. It is important to know which foods fuel cancer and which are powerful and loaded with nutrients to protect your health. Changing your diet and behaviours can minimise your risk cancer.
Plant-based diet: The best diet to prevent cancer is a plant-based diet with a wide variety of fruits, vegetables, nuts, whole grains and beans. Plant-based foods are cancer-fighting powerhouses because they are high in fibre, have less fat and are rich in cancer-fighting nutrients. These three elements work together to boost your immune system.
Plant-based foods are considered nature's pharmacy because of the storehouse of cancer-preventing compounds they offer through nutraceuticals or pharmafoods. These include:
Antioxidant vitamins such as beta-carotene and vitamin C.
Isoflavones found in soybeans and soy products like tofu and act like antioxidants to prevent tumours from starting to grow.
Indoles and isothiocyanates found in broccoli, cauliflower and other cruciferous vegetables and keeping harmful products from the cells.
Organosulphur compounds block the formation of tumours and are found in garlic and onions.
Montorpenes in citrus fruits protect the cells against harmful carcinogens.
Maximising the value of plant-based foods
You can maximise nutritive value from plant-based foods if you:
Eat them as natural as possible without processing.
Peel them as little as possible, preferably washing and scrubbing well and eating the skins to provide fibre.
Cook them as little as possible to retain some fibre.
Add plant-based foods to other foods but keep your plate at least two-thirds full with whole grains, vegetables, beans or fruit. Meats, a dietary favourite, as well as dairy products and fish, should take up no more than a third of the plate. You do not have to go completely vegetarian.
Add 'whole' foods, which are foods close to their original form. Just as important, try to minimise or reduce the amount of processed foods you eat. (www.helpguide.org) For example, eat an orange instead of drinking processed orange juice. You will recall how filling an orange was when you were hungry at school.
Eat at least five servings of fruits and vegetables each day. A serving is a half cup of cut vegetables or fruit, raw salad, one-quarter cup of dried fruit and hand-size piece of fresh fruit. If you are busy, you can boost fruit and vegetable intake with a glass of 100 per cent juice or an extra serving of vegetables.
Colours make a difference. Eat fruits and vegetables of at least three different colours each day to provide different types of protective nutrients. Include citrus fruit, dark, green leafy vegetables and cruciferous vegetables like broccoli and cabbage. Yellow and orange vegetables are excellent sources of carotenoids and other important compounds.
REDUCE FAT INTAKE
To lower the risk of colon, prostate, breast, rectal and endometrial cancers, it is advised to have less than 30 per cent of calories from fats. The types of fats selected are also critical. The two most damaging fats, in terms of cancer risk, are saturated fats and trans fats.
Saturated fats are found mainly in animal products such as red meat and dairy products. Studies have shown that those who consume more fat and meat have higher risks of cancer.
Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil, e.g., soft margarine.
Fats that decrease cancer risk
The best fats are unsaturated fats, which come mainly from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also, focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna and flaxseed. (helpguide.org)
To reduce fat intake, do the following:
1. Select the leanest cuts of meat and eat meat sparingly each week. Trim the fat off of meat when you do eat it. Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand. Use meat as a flavouring or a side, not the entrée. You can use a little bit of meat to add flavour or texture to your food, rather than using it as the main element.
2. Eat skinless chicken.
3. Eat fish once or twice a week. Good choices include salmon, sardines, herring, and black cod. Be conscious of mercury, a contaminant found in many types of fish.
4. Reduce the use of fat-based gravies and sauces.
5. Be careful of creamy, high-fat desserts. Select fresh fruits instead.
6. Use salad dressings sparingly unless they are free of fat. Switch from whole-fat milk, yoghurt and cheese to low-fat or non-fat varieties.
7. Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
COOKING HEALTHY
Food preparation is essential to reducing the risk of cancer. It also matters how you prepare and store your food to preserve the cancer-fighting benefits of foods.
Cooking vegetables: Steam until just tender, using a small amount of water to preserve the vitamins. Overcooking vegetables causes vitamins and minerals leach out the vitamins and minerals. For an extra vitamin boost, use the vegetable cooking water in a soup or another dish.
Cooking methods and carcinogens
Strangely enough, cooking may put you at risk for cancer. Carcinogens are cancer-causing substances found in food and can be formed during the cooking or preserving process, especially with meat and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, and corned beef); burned or charred meats; smoked foods; and foods that have become mouldy.
Reducing carcinogens
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) 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/jerking. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue or jerk, do not overcook the meat and be sure not to cook at too-high temperatures.
Store oils in a cool, dark place in airtight containers, as they quickly become rancid when exposed to heat, light and air.
Choose fresh meats instead of cured, dried, preserved, or smoked meats.
Avoid foods that look or smell mouldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on mouldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.
Grilling can also increase your risk to cancer-causing carcinogens if food is allowed to burn while grilling:
5 Worst Foods to Grill
Chicken breast, skinless, boneless, grilled, well done
Steak, grilled, well done
Pork, barbecued
Salmon, grilled with skin
Hamburger, grilled, well done
Source: Physicians Committee for Responsible
Medicine http://www.pcrm.org/health/reports/worst_grill.html
Heather Little-White, PhD, is a nutrition and lifestyle consultant in the Corporate Area. Send comments to saturdaylife@gleanerjm.com.