According to the World Health Organisation (WHO) last year 1 out of every 6 persons died of cancer making a toll of 9.6 million deaths, globally. Cancer climbed from l0 to world’s no. 5 in the top 10 list of global causes of death between 2000 and 2016! And it continues to grow forward. Cancer sprouts from some of the most unconventional sources and can grow into multiple types. However according to WHO – “Around one third of deaths from cancer are due to the 5 leading behavioural and dietary risks: high body mass index, low fruit and vegetable intake, lack of physical activity, tobacco use, and alcohol use.” If you observe carefully the majority of factors boils down to the food we take and diet we follow. One of the best nutritionist in Odisha – Diet Suchi strongly backs the fact that adhering to simple lifestyle changes, such as following a healthy diet, could prevent 30–50% of all cancers. The following blog covers everything you need to know about the link between diet and cancer.
1. Processed Sugar and Refined Carbs
Processed foods that are high in sugar and low in fiber and nutrients have been linked to a higher cancer risk. In particular, researchers have found that a diet that causes blood glucose levels to spike is associated with an increased risk of several cancers, including stomach, breast and colorectal cancers. Hence cutting down on wafers, sugary candies and instant foods can keep you away from cancer causing agents.
2. Overcooked Food
Cooking certain foods at high temperatures, such as grilling, frying, and barbequing, can produce harmful compounds like heterocyclic amines (HA) and advanced glycation end-products.
Excess build-up of these harmful compounds can contribute to inflammation and may lead to cancer. To minimize cancer risk, avoid burning food and choose gentler cooking methods, especially when cooking meat, such as steaming, stewing or boiling.
3. Fruits and Vegetables
Though there are no super foods that can prevent can cancer but there are few which can decrease the risk of having one. Fruits and vegetables are rich in antioxidants and other phytochemicals, which may help prevent cancer.
Nuts contain healthy fats and are a good source of protein. Walnuts, pecans, and peanuts can cause dramatic drop in cancer proliferation at just tiny doses.
5. Olive Oil
Switching to Olive oil over conventional refined oil can reduce the risk cancer. Olive oil contains antioxidants and vitamins that can combat the toxins that cause growth of cancer cells.