Can your food choices impact your risk of cancer?
by Dana Burnett
You are what you eat. According to the European Prospective Investigation into Cancer and Nutrition (EPIC) diet is a factor in cancer risks. Several dietary factors were reviewed in relation to cancer risks, including fruit and vegetables, fiber, meat, and fat consumption. Approximately 520,000 people in ten European countries were recruited for EPIC from 1993 to 1999. Since then, several studies have been published from the data, including one that reviewed four lifestyle factors: smoking, body mass index, physical activity, and dietary intake of fruits, vegetables, and whole grains (low or no meat consumption). This study found that individuals with healthier lifestyle habits had a 78% lower risk of developing a chronic disease, including 50% lower risk of cancer. Follow-up studies continue to take place to understand the association between nutrition/lifestyle and chronic diseases.
Fruits & Vegetables
Fruits and vegetables are loaded with antioxidants, vitamins, and minerals, which fight off free radicals that lead to accelerated aging and chronic diseases. Berries, citrus, apples and grapes contain phytochemicals, flavonoids, and antioxidants. Cruciferous vegetables (broccoli, kale, cabbage, bok choy, etc.) are known for their cancer-fighting properties, including selenium, indole-3 carbinol, and glucaric acid. Information obtained from the EPIC study indicated the consumption of fruits and vegetables is inversely related to the overall incidence of cancer, including lung cancer and cancer in the digestive tract.3,8
Dietary Fiber
A diet high in whole grains and insoluble fiber has protective benefits against a variety of cancers, including stomach, thyroid, colon, uterus, pancreas, breast and liver cancer. Insoluble fiber is found in oats, brown rice, barley, sprouted grains, etc. Choose whole grains instead of refined flours (unbleached, white, enriched flour, semolina, etc.) that have minimal nutritional value and insoluble fiber. Individuals that have a low intake of dietary fiber can decrease their risk of colon cancer by 40% when they increase their fiber consumption.1,2
Meat Consumption
Protein is essential to repairing body tissues, producing enzymes and hormones, and maintaining energy, but excessive meat consumption can have negative effects on your health, including heart disease and cancer. In comparison to people that consume a large amount of meat, vegetarians have low cancer risks. Furthermore, vegetarians consume more foods that keep their immune system strong to further protect themselves against cancer.
One study from the EPIC cohort found individuals that ate more red and processed meats had a greater risk of gastrointestinal cancers. Another EPIC study identified four dietary patterns and investigated the association to colorectal tumors. These dietary patterns included Healthy (vegetables, fruits, sea products, olive oil and yogurt), Western (pizza, pie, sweets, cheese, processed meats, eggs, butter, potatoes), Drinker (sandwiches, snacks, processed meats, alcoholic beverages), and Meat-Eaters (meat, poultry, margarine). Researchers found that greater risks for adenoma (benign tumor) were related to the Western and Drinker diet patterns, while colorectal cancer risks were significantly associated with the Meat-Eaters diet pattern.6
Fats & Oils
Good fats and oils are necessary for essential metabolic functions, but consuming too much of the wrong type of fats can increase health risks. The EPIC study focused on fat consumption and breast cancer. Researchers found that monounsaturated fats contained in processed foods significantly increased breast cancer risks in women.4 In contrast, the intake of omega-3 fatty acids can help reduce the incidence of breast, colon, and prostate cancer by lessening cancer cell growth.9,10
Overall EPIC Results
Overall, the EPIC study found that food choices can increase or decrease cancer risks. Eating more fruits may reduce the risk of lung cancer, while eating more vegetables (especially onion and garlic) can reduce intestinal stomach cancer. Dietary fiber can have an impact on a variety of cancers, meaning you should choose more whole grains (brown rice, sprouted grains, barley, etc.) to reduce cancer risks, as well as sustain appetite and blood sugar levels. Protein provides essential amino acids; yet, too much red and processed meat can increase cancer risks. In contrast, fish intake can reduce colorectal cancer risks.5
You really are what you eat. Not only can nutrient-rich foods help reduce cancer risks, but food contributes to your energy level, weight management, and mood balance. Although it may be more easily available, a diet high in processed, refined food will only suppress immunity and well-being. Choose a variety of colorful fresh fruits & vegetables, whole grains, lean meats, good fats and oils (omega-3s) to maintain energy and overall health.
References
1. Bingham S. The fibre-folate debate in colo-rectal cancer. Proc Nutr Soc. 2006; 65(1):19-23.
2. Bingham SA, Day NE, Luben R, Ferrari P, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study. Lancet. 2003; 361(9368):1496-1501.
3. Boeing H, Dietrich T, Hoffman K, Pischon T, et al. Intake of fruits and vegetables and risk of cancer of the upper aero-digestive tract: the prospective EPIC-study. Cancer Causes Control. 2006; 17(7):957-969.
4. Chajes V, Thiebaut AC, Rotival M, Gauthier E, et al. Association between serum trans-monounsaturated fatty acids and breast cancer risk in the E3N-EPIC Study. Am J Epidemiol. 2008 Jun; 167(11):1312-1320.
5. Gonzalez CA, Riboli E. Diet and cancer prevention: where we are, where we are going. Nutr Cancer. 2006; 56(2):225-231.
6. Kesse E, Clavel-Chapelon F, Boutron-Rualt MC, et al. Dietary patterns and risk of colorectal tumors: a cohort of French women of the National Education System (E3N). Am J Epidemiol. 2006; 164(11):1085-1093.
7. Manthey, J. A.; Guthrie, N. “Antiproliferative Activities of Citrus Flavonoids against Six Human Cancer Cell Lines.” J. Agric. Food Chem.; 2002;50(21).
8. Skeie G, Hjartaker A, Lund E. Diet among breast cancer survivors and healthy women. Eur J Clin Nutr. 2006; 60(9):1046-1054.
9. Spencer L, Mann C, Metcalfe M, Webb M, et al. The effect of omega-3 Fas on tumour aniogenesis and their therapeutic potential. Eur J Cancer. 2009 Aug; 45(12):2077-2086.
10. Wendel M, Heller AR. Anticancer actions of omega-3 fatty acids-current state and future perspectives. Anticancer Agents Med Chem. 2009 May; 9(4):457-470.
11. World Health Organization. EPIC study. Retrieved on November 24, 2009 from http://epic.iarc.fr/index.php
