Can a Plant-Based Diet Be the Key to Preventing Cancer?
Animal-based diets typically provide more complete amino acids, which are the building blocks to cancer. Learn how a plant-based diet is the better option for you!
Can a Plant-Based Diet Be the Key to Preventing Cancer?
Plant Power!
As we discussed in our Before & After post, eating a plant-based diet may provide a healthier alternative to the Standard American Diet, which is high in red meat, high-fat dairy, processed ingredients, refined carbs, added sugars, and high sodium.
One of the myths is that WFPB diets are less cost effective than meat-based diets. However, studies have shown plant-based diets can be the same or cheaper than the Standard American Diet. And it should make sense too! You are buying the ingredients organically sourced with no preservatives, processing, or canning, thus lowering the production costs.
Causes of Cancer
Scientists now know that cancer cells need amino acids to stay alive.
An animal-based diet typically provides more essential amino acids per serving because animal proteins are considered "complete" proteins, containing all nine essential amino acids in sufficient quantities.
A plant-based diet can also provide all essential amino acids, but most plant proteins (except for a few like soy, quinoa, and amaranth) are "incomplete," meaning they lack one or more essential amino acids.
Patients who followed a plant-based diet showed changes in the amino acid levels in their blood. Because the amino acids in plant-based diets are less “complete”, the cancer cells have less fuel to further their growth.
The Findings
Research shows that nearly 25% of overall cancer cases could be prevented with diet and nutrition alone, as many cancers can take 10+ years to develop. Perhaps unsurprisingly, the WFPB diet, where at least 80% of food is unprocessed and plant-based, has been shown to have the lowest cancer rates compared to other diets.
The reason for this is chemistry. Plant-based foods contain phytochemicals like antioxidants and carotenoids that protect the body and interrupt cancer-promoting processes. The fiber in plant-based diets has also been shown to lower the risk of breast and colorectal cancer. In a study by the University of Rochester Medical Center, the plant-based diet group saw reductions in blood levels of IGF-1 (a growth factor linked to cancer and inflammation).
Research has also found that vegans, who avoid all animal products (including dairy and eggs), tend to have the lowest cancer rates among all diets. This is followed by vegetarians, who avoid meat but may consume fish, dairy, or eggs.
According to the American Institute for Cancer Research, increasing dietary fiber by 10 grams can improve survival after a cancer diagnosis by 13%.
Breast Cancer, an Epidemic
In Malaysia alone, breast cancer is the most common cancer in women, accounting for 32.9% of all cancers and causing an estimated 3,500 deaths each year.
During treatment, patients with breast cancer often gain weight. This increase in weight can increase insulin, estrogen, and testosterone levels. An imbalance of these hormones are known to fuel cancer growth.
That’s not all, the University of Rochester Medical Center clinical trial mentioned earlier found that women with stage 4 breast cancer who followed a whole-foods, plant-based diet experienced positive outcomes, which included: weight loss, lower cholesterol, less fatigue, and an overall better mental wellbeing.
To lower breast cancer risk, the recommendations are: limit alcohol, maintain a healthy weight, be physically active, breastfeed if possible, and limit postmenopausal hormone therapy.
Other Best Practices
On top of a plant-based diet, experts recommend applying these lifestyle changes:
Limit alcohol: Alcohol increases estrogen in the body, which as discussed earlier is a factor in cancer growth. Drinking 3 drinks of alcohol a day can triple the risk of cancer!
Maintain a healthy weight: Keep your weight steady or lose weight if needed by eating fewer calories and exercising more.
Stay active: Aim for at least 75 minutes of exercise weekly, plus strength training twice a week.
Be cautious with hormone therapy: Postmenopausal hormone therapy can raise breast cancer risk. Use the lowest effective dose for the shortest time, and explore non-hormonal options if possible.
Link to additional articles:
https://today.uconn.edu/2024/10/plant-power-using-diet-to-lower-cancer-risk/
https://www.urmc.rochester.edu/news/story/can-diet-help-with-advanced-breast-cancer
https://www.fwd.com.my/blog/health/breast-cancer-no-1-cancer-in-malaysia/