Popular diet can slash risk of cancer – 10 foods to add to your shopping list

FOLLOWING a popular diet could slash your risk of several cancers linked to obesity, a study suggests.

Being overweight or obese can make you more likely to develop 13 different types of the disease, including bowel and liver cancer.

Following the Mediterranean diet may slightly lower the risk of these cancers, research published in JAMA Network Open showed.

It found people who stuck to the popular diet – which prioritises veggies, pulses, healthy fats and olive oil – had a 6 per cent lower risk of risk developing obesity-linked cancers.

Though sticking to healthy weight can boost your odds against cancer, researchers said the cancer-busting benefits of the Mediterranean diet seemed to extend beyond weight loss.

Responding to the findings, Professor Franklin Joseph, consultant physician in general internal medicine and head of Dr Frank’s clinic, told The Sun: “The Mediterranean diet isn’t just a way of eating – it’s a scientifically backed approach to long-term health.

“This latest study reinforces what we’ve known for years: a diet rich in whole, unprocessed foods can significantly lower the risk of obesity-related cancers.

“What’s particularly interesting is that these benefits exist independent of weight loss, suggesting that the nutrients in Mediterranean foods actively help protect against cancer at a cellular level.”

Researchers examined the diet and health information of over 450,000 participants aged 35 to 70 who lived in Denmark, France, Germany, Greece, Italy, the Netherlands, Norway, Spain, Sweden, and
the UK.

Researchers noted the amount of vegetables, legumes, fruits,
nuts and seeds, dairy products, cereals, meat, fish and fats participants consumed, estimating their total calorie intake.

“This cohort study found that greater adherence to the Mediterranean diet was associated with a modestly reduced risk of 6 per cent of obesity-related cancer,” they wrote.

Specifically, the veggie-rich diet seemed to lower the risk of bowel, liver and kidney cancer.

Following a Mediterranean diet some of the time – what researchers described as “medium adherence” – was also associated with a slightly lower risk of disease.

This group of participants had a slightly lower risk of developing cancer of the oesophagus.

“Generally, we found a lower risk of incident obesity-related cancer for moderate intake of alcohol and lower meat consumption,” researchers said.

“Adherence to the Mediterranean diet has been linked with reduced [fat around the abdomen], lower BMI, and less weight gain,” they went.

This supported researchers’ theory that reduced cancer risk among Mediterranean diet followers may be linked to their BMI and waist-to-hip ratio.

“However, our findings suggest that the observed protective
association with obesity-related cancers may involve other mechanisms,” they noted.

Study authors suggested the high fibre content of the diet may help counteract harmful cancerous compounds in processed meats.

People following the eating plan also tend to have lower blood sugar, cholesterol and levels of inflammation, they added.

Researchers concluded: “More studies are needed to better understand the mechanisms through which higher adherence to the Mediterranean diet might potentially reduce cancer risk.”

Previous research has linked the diet to a 23 per cent lower risk of early death.

Eat the Mediterranean way

The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean sea.

It’s centred on plant-based foods and limits red meat, processed meats, and packaged foods.

Looking to make your meals a bit more Mediterranean?

Prof Joseph and Lucy Diamond, registered Dietitian and Clinical director for innovation at Oviva, spoke to The Sun about how you can go about doing that.

Prof Joseph said: “The Mediterranean diet is based on fresh, nutrient-dense ingredients packed with antioxidants, healthy fats, and fibre.”

Meanwhile, Lucy noted: “While this diet isn’t a guarantee against cancer, it’s a practical and enjoyable approach to eating that may offer some protection while supporting weight management goals and overall health.”

Here are a few essential ingredients to add to your shopping list:

1. Olive oil

Proj Joseph described olive oil as “the foundation of the diet”.

He said it’s “rich in monounsaturated fats and polyphenols that fight inflammation and oxidative stress”.

Lucy noted that olive oil should be your “primary fat source”.

“It’s delicious in salad dressings, for roasting veggies and for dipping bread.”

2. Fatty fish

To eat the Mediterranean way, you should be looking to increase your intake of fatty fish.

This includes salmon, sardines, and mackerel provide omega-3 fatty acids, which have anti-inflammatory properties, support heart health and may help reduce cancer risk.

3. Beans

Chickpeas, lentils, and beans offer will give you a dose of protein without the need for meat.

They’re also packed with fibre, keeping digestion healthy and blood sugar stable.

At the same time, you should be aiming to reduce the amount of processed meat you eat – such as as sausages, bacon and salami, as well as red meat.

“Red meat and processed meats are consistently associated with an increased cancer risk,” Lucy noted.

4. Colourful veggies

“Make colourful vegetables the star of your plate,” Lucy said.

“Especially tomatoes, peppers, and leafy greens, which contain cancer-fighting antioxidants.”

Spinach, kale and aubergines are also full of vitamins and plant compounds that boost immunity, Prof Joseph added.

5. Whole grains

When adding a carby element to your plate, choose whole grain varieties like brown bread and whole wheat pasta, as they’ll provide more nutrients and fibre.

Bulgur wheat and brown rice will also give your a slow and steady release in energy and support gut health.

You should be aiming to eat 30g a day, whether that’s through beans, whole grains, fruit or veg.

6. Nuts and seeds

For a healthy snack, choose nuts and seeds. A small handful should keep you satisfied, Lucy said.

“Almonds, walnuts, and flaxseeds are loaded with healthy fats, fibre, and antioxidants linked to lower inflammation,” Prof Joseph added.

7. Fruit

Fresh fruits are another excellent snack to choose from, particularly berries, citrus fruit like oranges and pomegranates, which are packed with vitamin C and other protective compounds.

8. Herbs and spices

Season your meals with herbs and spices like rosemary, oregano, and garlic, as they contain beneficial phytonutrients.

9. Yoghurt

You might want to add some fermented dairy to your diet too.

This includes Greek yoghurt and aged cheeses, which are packed with probiotics that support gut health and immunity.

10. Red wine

You can enjoy a bit of red wine, as long as it’s in moderation.

“Rich in polyphenols like resveratrol, red wine may offer some protective benefits when enjoyed sensibly,” Prof Joseph said.

He said: “Eating well shouldn’t feel restrictive.

“The Mediterranean diet is about enjoying real, flavourful foods that nourish your body.

“Small changes – like swapping butter for olive oil or adding more vegetables to your plate – can have a lasting impact on your health.

“It’s a diet that’s as delicious as it is beneficial.”

Source: bing.com