Lrole offood in the development of cancer is complex. Some foods are full of anti-cancer molecules whose daily consumption would limit the growth of precancerous cells. It seems clear that no food or supplement alone would be able to protect cancer. Instead, we must bet on a wide variety of anti-cancer molecules, consumed in large quantities and on a constant basis. It is also necessary to limit pro-carcinogenic foods or those that create an environment conducive to the formation of cancer.
La a change. cancer is therefore possible up to a certain extent. In 2007, the World Cancer Research Fund (FMRC) published a report with 10 recommendations for cancer prevention. This report is the result of the largest study1 ever done on the link between lifestyle habits and cancer. It is far from trivial since, for 5 years, 500000 studies have been evaluated, as well as the risk factors for 17 types of cancer. The recommendations come from 21 leading experts who collaborated with 234 oncologists.
Among these Recommendations, we recommend physical activity and breastfeeding, and we find specific advice on food. Dietary recommendations are as much for people who want to prevent cancer as for those who have or want to avoid recurrence. Here's how to apply them daily.
Important. Under no circumstances should the following recommendations replace medical cancer treatments. Food is one more weapon against cancer, not the only weapon against this disease. |
Achieve a healthy weight
The first recommendation is to reach a healthy weight to prevent cancer. It's a challenge to be thin in a food over-abundance society. Let's first see the explanation and then how to try to achieve this goal without creating an obsession.
Strong evidence reveals thatexcess fat significantly increases the risk of the following cancers: esophagus, pancreas, kidneys, endometrium, breast (in postmenopausal women) and colorectal. Overweight and obesity increase the risk of gallbladder cancer.
Women who want to have children should have a healthy weight before becoming pregnant and avoid taking or losing too much weight during pregnancy2.
How does excess fat increase the risk of cancer?
Adipocytes (fat cells), especially around the waist, contribute to the production of growth hormones which, in high amounts, increase the risk of cancer. Fat cells can also release hormones, such as estrogen, which increases the risk of certain cancers, including breast cancer.
Have a healthy weightbut even more importantly, having a healthy waistline can reduce the risk of cancer. Calculate your body mass index (IMC) and measure your waistline.
For strategies to lose weight, consult the sheets Weight problems - obesity and overweight: adopting new lifestyle habits et Dietary recommendations and menus for weight loss.
Note that it is useless to strive to achieve a healthy weight if it does not work. Better to stay at a stable weight that is too high than yo-yo and risk weighing even more after a few attempts at weight loss. Go slowly to lose weight without starving yourself.
Limit foods high in sugar and fat and low in fiber
Avoid sugary drinks
Studies show that sugary drinks can make you gain weight because, since they do not satiate, they are often drunk too much. The weight gain as mentioned above is a major risk factor for cancer.
Sweetened beverages, soft drinks, sweetened fruit juices and lemonade are among the sweet drinks. To rehydrate, it is best to drink somewater or take coffee or tea without sugar (less than 4 cups per day for coffee and tea). As for natural fruit juices, it is better not to exceed 1 cup per day.
Limit consumption of foods with high caloric density
Focus on food low energy density can help slow weight gain, and even lose weight, and thus reduce the risk of overweight-related cancer (including breast cancer in postmenopausal women, and colorectal cancer).
What is the energy density of a food?
Energy density = the amount of calories per gram of food (cal / g). Low energy density means more food for the same number of calories.
Factors that influence energy density are the content of a food's water, dietary fiber and fat. The presence of water and fiber decreases energy density, while the amount of fat increases it. However, it is the amount of water present in a food that most determines its energy density.
Preferred 0,6 to 1,5 Fruits and vegetables rich in starch (banana, potato, corn, turnip, sweet potato), whole grains, cold or hot breakfast cereals, legumes, low fat dishes made with pasta or rice with lots of vegetables, fat-free fruit yogurt, cottage cheese, tofu, tuna, shrimp, turkey, extra-lean ham, olives, avocado, soy drink. Average energy density; Preferred 0 to 0,6 Non-starchy fruits and vegetables, skimmed milk, broth-based soup, fat-free and sugar-free yogurt, fat-free vinaigrette, vinegar, salsa. Low energy density
To consume with moderation 1,5 to 4 Meat, poultry, egg, cheese, bagel, muffin, pizza, fries, dressing, bread, pretzel, ice cream, cake. High energy density
To be limited 4 to 9 Crackers, chips, croissants, donuts, granola bars, peanut butter, bacon, chocolate, cookie, nuts, butter, oil, margarine.
Examples from the book The Volumetrics Eating Plan3
Oil, salad dressings, non-hydrogenated margarines and nuts have a high energy density, but they are sources of good fats. So do not eliminate them, just consume them with moderation.
Eat more vegetables, fruits, whole grains, legumes
Consume at least 5 servings (400 g minimum) of non-starchy vegetables and a variety of fruits per day.
The fruits and vegetables contain large quantities of phytochemicals, including several antioxidants. The association between the consumption of fruits and vegetables and cancer prevention is well documented: reduced risk of cancer of the lung, mouth, pharynx, esophagus, stomach, breast, colon and rectum.
In a food prevention program of the cancer, we must focus on fruits and vegetables. Starchy vegetables (potatoes, sweet potatoes, cassava, yams) should not be included in the 5 servings of fruit and vegetables, but they should not be avoided.
Amount to consume: 5 servings per day
What does a portion represent? |
- a medium-sized vegetable or fruit- ½ cup (125 ml) of raw or cooked vegetables- 1 cup (250 ml) of salad- ½ cup (125 ml) of vegetable or fruit juice |
Of all the fruits and vegetables on the market, some have larger anticancer properties than others and deserve to be given a special place in our daily menus. These are berries, citrus, cruciferous, alliaceous and tomato.
Berries
Blueberries, raspberries, blackberries, strawberries and cranberries are the best antioxidants that can be found, as they contain one or other of the three anticancer molecules (ellagic acid, anthocyanidins and proanthocyanidins ). Note that blueberry or cranberry juice contains much less anticancer molecules than whole fruits. Cherries, apples, plums and red grapes also have great antioxidant power.
Some ideas for consuming berries: |
- in fruit salad (to consume it all year round, get frozen berries without sugar);
- in cereals and mixtures of nuts and seeds;
- in muffin recipes;
- in the smoothies (soy milk or soft tofu and berries in the electric blender);
- in jam (use concentrated grape juice to sweeten the jams);
- as a filling for pancakes or waffles;
- in plain yogurt.
Citrus fruits
The citrus juice are excellent choices, comparable to whole fruits regarding their properties anticancer. |
Orange, grapefruit, lemon and mandarin can also help prevent cancers, especially those that affect the digestive system: mouth, larynx, pharynx, esophagus and stomach. Known for their high vitamin C content, citrus fruits contain several other beneficial chemical compounds. In an orange, there are almost 200 different ones - and it's much tastier than a vitamin C tablet.1!
The active ingredients of citrus are polyphenols and terpenes. The consumption of citrus, in any form, is a great way to add anti-cancer foods to your diet.
The cabbage family
For several years, crucifers have been recognized as foods that can prevent cancer, especially those of the colon, rectum, bladder, breast, lung, stomach and prostate. This family of plants includes collard greens, red cabbage, broccoli, Brussels sprouts, Chinese cabbage, kale, savoy cabbage, horsetail cabbage and turnips.
The protective effect of cruciferous comes, among other things, from their high content of glucosinolates and their ability to release 2 classes of compounds with very strong anticancer activity: indoles and isothiocynates, according to the book Foods against cancer by Richard Béliveau and Denis Gingras4. In order to take maximum advantage of the anticancer properties of crucifers, 3 conditions must be respected:
- consume them preferably raw or lightly cooked;
- do not cook them in the water;
- well the chew.
Of all crucifers, broccoli wins the palm because it is the best source of sulforaphane, the most potent isothiocynate. Suforaphane would have the power to encourage the body to get rid of toxic substances that can induce cancer4. It could even kill cancer cells, according to Richard Béliveau and Denis Gingras, researchers at Sainte-Justine Hospital in Montreal.
Some ideas for consuming crucifers: |
- prepare turnip, broccoli and cauliflower raw vegetables and serve them with a low-fat dip (3/4 plain yogurt or soft tofu, ¼ mayonnaise, and herbs);
- add broccoli sprouts to sandwiches and salads, as they contain 50 to 100 times more sulforaphane than the broccoli itself for the same weight;
- in a pan, lightly brown chopped cabbage. You can then cover it with a little grated cheese and brown everything in the oven;
- make vegetable juices containing crucifers.
Garlic, onion, leek, etc.
Alliaceae include garlic, onion, leek, shallot, and chives. Vegetables from the family Alliaceae could prevent stomach and prostate cancer. Their anticancer power comes from the sulfur compounds they contain (allicin, thiosulfinate, thiosulphonates, monosulphides, disulphides and trisulphides). These molecules are responsible for their aroma and their characteristic taste.
It is better to consume fresh garlic rather than garlic supplements, since the allicin content of these is not assured. In addition, fresh garlic provides so much flavor to the food!
The tomato
The anticancer properties Tomato comes from the lycopene it contains. Lycopene is part of the large family of carotenoids, the class ofantioxidants which give fruits and vegetables their characteristic colors: orange, yellow and red. Tomato and tomato paste sauces are the most concentrated sources of lycopene, as cooking the tomato increases the bioavailability lycopene, while fat improves its absorption. A tomato sauce made with olive oil, for example, is a great way to increase your lycopene intake - which doesn't mean to quit eating raw tomatoes! A high lycopene intake is particularly important for preventing prostate cancer4.
Whole grains and legumes at each meal
Whole grains and legumes contain dietary fiber and have a low caloric density. So they satiate more, which helps to maintain its weight. The Global Fund for Cancer Research recommends to consume 25 g of dietary fiber per day to prevent cancer. By consuming whole grains or legumes at each meal, in addition to 5 servings of fruits and vegetables, you can reach 25 g of fiber per day. Refined starches such as white bread are devoid of fiber and should be limited.
Legumes
Don't hesitate to put legumes on the menu. They are very low in fat, very high in fiber and protein and have a low glycemic index. Legumes therefore very advantageously replace meat and are very economical. A quantity of ¾ cup of cooked legumes corresponds to a serving of meat (75 g). You don't dare to incorporate legumes because they cause you gas and bloating? You will find tips to avoid these inconveniences in the blog Legumes for "Meatless Monday".
And soy?Soybeans are a legumebut unlike other members of its class, it contains a lot of phytoestrogens. It has long been believed that soy can reduce the risk of hormone-dependent cancers such as breast cancer, endometrial cancer and prostate cancer. On the other hand, this belief came from studies that have been conducted in countries that consume a lot of soybeans (eg Japan) and this decline in risk could be related to other factors. According to the Canadian Cancer Society, there are not enough studies to confirm or refute the hypothesis that phytoestrogens act like estrogens and contribute to the development of breast cancer. |
At this time, there is insufficient evidence to recommend the use of soy or soy supplements in women who have or have had breast cancer to reduce the risk of re-offending.
However, in prevention, incorporating soy products (tofu, soy beverage, miso, roasted soy beans, tempeh) as part of a varied diet is not contraindicated.
Limit red meats and avoid cold cuts
The World Cancer Research Fund recommends consuming no more than 500g of red meats after cooking per week and avoiding cold cuts.
The red meat include beef, pork, lamb and kid. The charcuteries include smoked, cured or salted meat, or with added preservatives. For example: white ham, raw ham, bacon, lardons, dry sausages, sausage, Grisons meat, as well as hot dogs and certain sausages.
Red meats and cold cuts are associated with a higher risk of colorectal cancer.
The evidence is even more convincing between deli meats and colorectal cancer. They increase the amount of ammonia and other carcinogenic compounds in the large intestine5, which can lead to colon cancer.
As a source of protein, focus on chicken, turkey, fish, seafood, tofu and legumes.
In addition, the nitrites used as brine, salting and preserving agents in processed meats and cold cuts are modified in the body. They become nitrosamines, carcinogenic chemical compounds.
Beware of high temperature cooking
Cooking at high temperature causes the appearance of toxic products hydrocarbons, benzopyrenes and heterocyclic amines.
The hydrocarbons are found in the calcined and crispy part on the surface of the meat. Benzopyrenes are formed when the fat in the meat falls on the heat source, and the smoke created attacks the meat and contaminates it. Heterocyclic amines are produced during the browning of meat.
Precautions for barbecuing
- Remove the most apparent fat from the pieces of meat before cooking them. In the case of poultry, remove the skin.
- Do not overcook the meat and remove all the charred parts before consuming it.
- Adjust the grid so as to prevent the food from catching fire.
- Some meats can be partially cooked beforehand to reduce barbecue cooking time. You can boil sausages for a few minutes, for example.
- Wrap the food in aluminum foil or place a sheet of aluminum foil directly on the grids to limit the dripping of fat.
- To brush food, use marinade or sauce, not butter or oil.
- Pork, veal and rabbit benefit from slow cooking, so at low temperature. We can eat their pink flesh.
- Marinating the meat in acidic ingredients (lemon, vinegar) and without oil reduces the production of carcinogens.
Limit alcohol
What is alcohol consumption? |
340 ml (12 oz.) Beer
125/1 cup (2 ml) wine
45 ml (3 tbsp.) Spirits
We do not know the threshold at which alcohol does not cause any cancer. For this reason, the recommendation would be to avoid alcohol altogether. On the other hand, given that a moderate amount of alcohol would be likely to have a protective effect on coronary heart disease, the FMRC suggests alcohol doses not to be exceeded, namely:
- for women: 1 drink per day;
- for men: 1 to 2 drinks per day.
THEalcohol abstinence is very important in women Pregnant and children. All kinds of alcohol produce the same effect, the important thing is not to exceed 10 g to 15 g of ethanol in women and 20 g to 30 g of ethanol in men.
Too much alcohol contributes to cancers of the larynx, mouth, esophagus, pharynx, breast and liver, in addition to causing liver damage. One of the hypotheses put forward is that alcohol causes nutritional deficiencies, especially folic acid, a vitamin with antioxidant properties. Also, alcohol or its metabolites affect hormone levels, including leptin associated with obesity6.
Limit salt
The salty foods are probably one of the causes of stomach cancer. In excess, salt can cause damage to the gastric mucosa and cause the transformation of healthy cells into cancer cells.
Food preservation in the salt (eg smoked salmon) may result in the formation of carcinogens. During smoking, wood combustion produces so-called polycyclic aromatic hydrocarbons, which are suspected to contribute to the development of stomach cancer.
Most of the sodium that we consume does not come from salt that we add to our dishes and recipes, but rather from prepackaged and ready-to-eat foods. Foods served in restaurants, especially fast-food restaurants, usually contain large amounts of sodium.
Also, since the salt serves as a preservative and enhances the flavor of food, the food industry uses it extensively. Sandwiches, burgers, soups, pizza, frozen and ready-to-eat meals, cheeses, sauces, processed cold meats and snack foods (crackers, nachos, chips and pretzels) contain high amounts of sodium.
The FMRC recommends not to exceed 2,4 g of sodium per day
- 1 C. 6 tsp contains about XNUMX g of salt
- 6 g of salt contains approximately 2 mg of sodium
See the table of preferred foods and those to limit to reduce its sodium intake in the Hypertension form.
You have been warned! : Avoid medicated products that contain high amounts of sodium, such as Aqua Seltzer, Bromo Seltzer, and Rolaids. |
Beware of moldy cereals or legumes
When food is stored for too long at high temperatures, mold can appear, producing aflatoxin. Cereals such as wheat, barley, rye, corn and oats are likely to be contaminated as well as legumes, particularly groundnuts.
Aflatoxins are a cause of liver cancer. They are produced by Aspergillus flavus et A. parasiticus. In industrialized countries, the use of fungicides reduces the presence of aflatoxin and inspections can eliminate contaminated stocks. By cons, despite these precautions, we can still end up with contaminated food. Make sure the whole grains and dried legumes that you buy are fresh.
Avoid dietary supplements
The Dietary supplement are not recommended for cancer prevention. Studies show that when taken in high doses, they can be protective or inducing cancers.
How can that be?
When you take a 1 mg vitamin C tablet, for example, you swallow 000 times the recommended dose of vitamin C, not to mention that this vitamin C (in tablet) is isolated from its natural plant environment. This is not the case when we eat an orange, because in addition to the vitamin C it contains, the orange provides more than 14 antioxidants that work in close synergy with this vitamin. After playing his role antioxidant, vitamin C would become pro-oxidant, according to studies in vitro, and could affect DNA.
Indeed, when the vitamin C is accompanied by other antioxidants (as is the case in an orange), these are supposed to recycle its oxidized by-products and make them harmless. Vitamin C, taken in isolation and in high doses, could therefore contribute to the formation of cancer rather than to its prevention. However, this hypothesis remains to be demonstrated in studies in humans.
So, unless otherwise indicated, take your vitamins and minerals in food.
Exceptional case: vitamin D supplements |
It was long thought that the only role of vitamin D centered around the absorption of calcium. Now we can see that low blood levels of vitamin D are associated with higher risks of colon, prostate and breast cancer (3 of the 4 most common cancers in Canada). It is easy to understand that this association quickly aroused the interest of researchers in this field of health.
In 2007, the Canadian Cancer Society advised taking a supplement of 1 000 IU from vitamin D per day for adults during the fall and winter months. It is not considered a megadose compared to other vitamin supplements. Getting 1 IU of vitamin D from the diet per day is almost impossible. It must therefore be taken as a supplement. Currently, Health Canada assesses sufficient intake of vitamin D at 000 IU per day for those under 200 and 50 IU for people over 400.
To avoid having too much vitamin D in your system, before taking a supplement of 1 IU of vitamin D per day, it is best to get a doctor prescribed a blood test for vitamin D.
Turmeric and pepper
Turmeric, not to be confused with the curry of which it is only one component, comes from the grinding of the dried rhizome of the plant Curcuma longa, which is part of the ginger family. Turmeric is one of the components of traditional Ayurvedic medicine from India. Researchers believe it could play an important role in the staggering gap between the rates of certain cancers in India compared to Western countries.
Curcumin, the active ingredient of turmeric, has various pharmacological activities, including antithrombotic, hypocholesterolemic, antioxidant properties, as well as a very strong anticancer ability.
La bioavailability curcumin is low, but it is greatly increased by the presence of Pepper.
Tea
Tea contains 4 times less caffeine than coffee |
Green tea is much more than just a hot drink: it is a real remedy. Many researchers now recognize its anti-cancer properties.
Black tea and green tea come from the plant Camellia sinensis. It is their post-harvest treatment that gives a different product. Black tea has been fermented, which oxidizes the plant's anticancer molecules and largely destroys their protective molecules. This is the reason why green teas are more therapeutic than black teas.
Tea contains catechins, chemical compounds from the polyphenol family that are antioxidants. Catechins would more particularly have the ability to block angiogenesis, that is to say the formation of new blood vessels around the cancerous tumor. Since these new vessels provide oxygen and nourishment for the growth of the tumor, interfering with their formation involves preventing the tumor from growing. Thus, the consumption of green tea constitutes a mode of protection against the development of cancer.4.
The catechin content of tea varies according to the place of cultivation, the variety of the plant, the season of the harvest as well as the process of transformation. In other words, not all green teas contain the same amount of catechins. However, we know that, in general,Japanese green teas contain more than Chinese teas.
It is always better to get teas loose in order to check the quality of the product (presence or not of stems or straws).
Tea preparation |
1 C. to 1 ½ tsp. for 1 cup of hot water at 70 ° C or 75 ° C (not boiling).
For the aroma and taste, and therefore the pleasure, we let infuse for 3 to 6 minutes. But to obtain the maximum of therapeutic virtues, it is left to infuse for 8 to 10 minutes.
The type of teapot does not influence the content of catechins released during the infusion.
Cocoa
Recent research shows that, thanks to the flavonoids it contains, cocoa is one of the foods with the greatest properties antioxidant, more than tea and wine.
Choose chocolate 70% black cocoa. Not only is it less sweet than milk chocolate, but it contains 3 times more flavonoids. Despite its anticancer properties, chocolate should not be consumed in large quantities, because it is very caloric: a 100 g bar contains 600 calories!
Adopt a semi-vegetarian diet
Since all anticancer substances are found in the plant kingdom, the adoption of a semi-vegetarian diet makes it easier to place a premium on foods that protect against cancer. Also, stopping or reducing the consumption of meat reduces the consumption of bad fats such as saturated fats.
The semi-vegetarian diet resembles the Mediterranean diet. We avoid or consume very little meat and charcuterie and consume, as substitutes, fish, seafood, poultry, legumes, tofu, nuts and seeds. Fruits, vegetables and whole grain products are in abundance. As fat, vegetable oils of good quality, especially olive and canola oil, are recommended.
Avoid excess fat of all kinds
Consuming too much fat increases the risk of lung cancer, colon cancer, rectal cancer, prostate cancer and endometrial cancer7. Excess fat changes the balance of the intestinal flora, which can turn bile acids into carcinogenic chemicals. Excess fat also influences the endocrine balance. Saturated and trans fats as well as excess omega-6 fatty acids are the most likely to increase cancer risk. Fat should be no more than 30% of total calories. To find out how to reduce these fats, see our Hypercholesterolemia fact sheet.
Good stuff
- Learn about Indian cuisine to consume turmeric more often.
- Replace the second and third coffees of the day with green tea.
- For dessert, serve a dark chocolate fondue with berries.
- Compose a menu with at least 2 meals of legumes per week.
- Put in your grocery cart only whole wheat or whole grain products.
- Make sure you have at least 1 serving of fruits and vegetables with every meal and snack.
- Cook with the most natural ingredients to avoid excess sodium.
Anti-cancer reflexes
To know the anticancer recommendations of the Dr David Servan-Schreiber, check his booklet Anti-cancer reflexes on a daily basis.
Listen also to the interview with researcher Richard Béliveau, author of the book Foods against cancer4 : Health by the pleasure of eating well.
Menus: woman and man
The following menus, developed by SOSCuisine.com, satisfy all of the above recommendations. Here is an example of anticancer menu for woman and for a men who want to prevent cancer or prevent recurrence.
To view the recipe and nutritional value, click on each dish or food item.
Typical one-day menu - Women - 1 kcal
Morning | "Geneva" breakfast (orange, whole wheat bread, peanut butter, yogurt and strawberries) |
Collation | A cup of green tea |
Midi | My grandmother's tomato cream, A slice of crispbread, Pad Thai (rice vermicelli, tofu, shrimps, egg, sprouted beans) and A glass of skim milk 0% |
Collation | Carrot and celery |
Evening | Chicken with dried fruit, Broccoli puree with hazelnut butter, Steamed brown rice and plain yogurt |
Collation | A square of dark chocolate |
View full menu of 7 days developed by SOSCuisine.com
Typical one-day menu - Men - 2 kcal
Morning | "Geneva" breakfast (orange, whole wheat bread, peanut butter, yogurt and strawberries) |
Collation | Crudités and cheese |
Midi | Ligurian perfumed broccoli soup, A slice of bread (whole wheat), Indian butter chicken, Steamed brown rice, Orange in section and A glass of skim milk 0% |
Collation | A cup of green tea |
Evening | Lentil and tomato salad with mint, A slice of bread (whole wheat),Spaghetti with tomato sauce et Berry tofu cream |
Collation | A square of dark chocolate |
View full menu of 7 days developed by SOSCuisine.com
ProjectsNote: the hypertext links leading to other sites are not continuously updated. It's possible a link become not found. Please use the search tools to find the desired information. Bibliography Béliveau Richard, Gingras Denis. Health by the pleasure of eating well. Trécarré Edition, Canada, 2009. Notes 1. Foods, Nutrition, Physical Exercise and the prevention of cancer. A Global Perspective.WCRF / AICR Expert report, 2007 (Accessed October 5 2009). |
Ketogenic diet for beginners: 21-day challenge and 55 tasty recipes - How to turn your body into a fat-burning machine to live healthier and increase your energy
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Is Adult Product | |
Release Date | 2019-03-24T00:00:01Z |
Language | Français |
Number Of Pages | 133 |
Publication Date | 2019-03-24T00:00:01Z |