Can A Plant-Based Diet Reverse Cancer

    plant-based

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    Cancer is the second biggest cause of mortality after heart disease in the United States. However, other estimates show that just a third of instances may be avoided by changing one's diet and level of nutrition. What is the recipe? Most authorities advise that the food on your plate should come from the earth. Decades of the study reveal that the optimal diet for cancer prevention comprises plant foods. This calls for an abundance of fruits, vegetables, and legumes, with very little to no meat or other goods derived from animals.

    Several studies published in the Annals of Internal Medicine have questioned this assertion. These articles say there is insufficient data to support the idea that eating less meat benefits one's health. The nutrition community has responded swiftly, labeling the studies as defective and requesting that the journal retract them. The criticism has been immediate and widespread. Angie Murad, RDN, LD, a dietitian at the Mayo Clinic's Healthy Living Program, states that most evidence still recommends eating less meat, even though recent studies have garnered much media attention. She claims that a growing body of data supports adopting a diet focused on plants.

    This article will explain can a plant-based diet reverse cancer and provide an example of such a diet.

    Thinking Beyond The Realm Of The Flesh

    Thinking Beyond The Realm Of The Flesh

    Americans consume a great deal of meat in their meals. After all, the United States Department of Agriculture estimates that the average individual in the country purchases 222 pounds of beef annually. But when researchers questioned over 70,000 volunteers about their diets and followed them over time, they discovered that people who abstained from eating meat had a decreased risk of developing cancer.
    Vegans, or those who consume no animal products, including fish, dairy products, or eggs, appeared to have the lowest incidence of cancer compared to people who drank any other diet. Vegetarians came in second place. Vegetarians do not consume any forms of meat, including fish, although they consume goods that originate from animals, such as milk and eggs. It is important to remember, however, that consumption of meat or a lack thereof was not the only factor that differentiated those who did and did not get cancer. Cancer patients also tended to have a higher body mass index, participate in less physical activity, and have a greater likelihood of smoking.

    Prevention Of Cancer Through Diets Rich In Plants

    Prevention Of Cancer Through Diets Rich In Plants

    The obvious question: Is it true that vegetarians have a lower risk of developing cancer since they don't consume any meat? Or might it be due to the food that they consume instead? It is well-known that meals from plants, such as fruits, vegetables, legumes, nuts, and whole grains, are incredibly nutritious. In addition, studies have revealed that consuming a high quantity of them is associated with a reduced risk of developing cancer. Phytochemicals, meaning "plant chemicals," are produced in large quantities by plants, and they can potentially prevent cellular harm. According to Murad, phytochemicals have many favorable properties, one of which suppresses inflammation.

    One such mechanism through which plant-based diets may protect against cancer is by increasing fiber consumption. According to the findings of a recent study, young women whose diets contained the most extraordinary amounts of fiber had a reduced risk of developing breast cancer later in life. According to the findings of other studies, reducing the risk of colorectal cancer by 10 percent for every 10 grams of fiber consumed daily is possible.

     Plants

    Murad believes that it could be even less complicated than that. People who consume a diet higher in plant based diet naturally consume fewer calories, making it easier for them to keep their weight in a healthy range. People who follow a vegetarian diet have a lower chance of being obese, which is known to increase the likelihood of developing some forms of cancer.

    The Influence Of Meat Consumption On The Prevalence Of Cancer

    The Influence Of Meat Consumption On The Prevalence Of Cancer

    Those who enjoy eating red meat could be tempted to order a salad alongside their steak if they believe doing so would help them consume more phytochemicals and fiber. However, there is some evidence that cancer may be caused by eating meat. According to one analysis, the relative risk of colorectal polyps increased by 2% for every additional 3.5 ounces of red meat consumed daily. Eating half as much processed meat daily, such as deli meats or hot dogs, increased the risk by 29 percent.

    So What Exactly Is The Issue With Eating Meat?

    So What Exactly Is The Issue With Eating Meat?

    It has been demonstrated that consuming more of it increases the probability of dying for any reason. One of the most important reasons is that it is believed that certain chemical compounds that are produced when red meat is cooked cause cancer. Compounds found in processed beef appear to be a contributing factor as well.

    You will improve your health if you consume less processed and red meat. The less you consume, your health will improve. Murad suggests that a decent rule of thumb is limiting your consumption of red and processed meat to no more than 12 to 18 ounces per week, and this is an alternative to quitting cold turkey. The weight of three ounces is about equivalent to the size of your hand.

    Finding A Balance

    Finding A Balance

    Murad recommends going slow and steady if you want to successfully transition to a diet that relies more heavily on plant-based foods. Here are some possible approaches:

    • Try out some dishes that don't include any meat. Make it your mission to sample at least one new meatless recipe weekly. And according to Murad, the phrase "Meatless Monday" refers to more than just an alliterative day. If you start a new healthy routine at the beginning of the week, you may be more likely to maintain it.
    • Use beans for bulk. In some recipes, increasing the number of beans, lentils, or vegetables can be used to replace part of the meat that otherwise would have been required. According to Murad, a further benefit is that "those kinds of meals cover more space on your plate, and since we tend to eat with our eyes, you won't feel like you're missing out on anything."
    • Consider meat to be an ingredient in your dish. Reduce the amount of meat you use in the recipe so that it is just used to enhance the flavor. "During the Mayo cooking workshops, Chef Jen Welper instructs customers to chop turkey bacon into tiny bits and spread it over a pita pizza," explains Murad. "The pita pizza is then baked in the oven." You can taste it in every meal without using too much.

    A diet consisting primarily of plant foods doesn't have to be an all-or-nothing proposition. Murad states, "Even little adjustments might result in significant change."Now you have the answer to can a plant-based diet reverse cancer.