Foods To Eat — And Not Eat — To Prevent Cancer, According To Experts: ‘Reliance On Convenience

Disease prevention begins in the kitchen, Dr. oncologist.

Dr. Andre Goy, chief medical officer at Meridian Health's John Theur Cancer Center in Hackensack, New Jersey, blames many Americans' unhealthy diets and rising cancer rates on an "addiction to convenience."

Doctors believe that more than half of all cancers can be prevented through lifestyle changes, from quitting smoking and alcohol to eating a plant-based diet and exercising.

Goi is not only an oncologist, but also has a passion for cooking.

He worked as a cook at the family inn in the French Alps.

“It is a great pleasure to combine my practice of medicine and oncology,” he said.

Goy shared his tips for improving diet for overall health and reducing cancer risk with Fox News Digital.

The problem with processed foods

According to a Gallup poll, Americans eat out at home an average of 8.2 times per week, a record high.

According to Goh, such statistics may contribute to the increase in cancer cases among young people.

"The biggest problem with the American diet is the reliance on convenience rather than home cooking," he told Fox News Digital. “As a result, we eat a lot of processed foods. »

Doctors point out that highly processed foods, high in calories and low in nutrients, can increase the risk of cancer by leading to weight gain and obesity. In combination with alcohol consumption and lack of exercise, the risk increases further.

"Obesity and poor diet contribute to microbiome dysbiosis, a reduction in microbial diversity that leads to chronic inflammation and leaky gut and increases cancer risk," says Guy.

"Overly processed foods, refined with added sugar and white flour, can damage the balance of gut bacteria and make us more vulnerable to developing cancer."

Many processed and packaged foods lack essential nutrients and contain chemical preservatives that can increase the risk of cancer, he adds.

A cleaner diet can rid the body of chemical preservatives that increase cancer risk. Alexa Neumiller – stock.adobe.com

Obesity and lack of exercise also impair the immune system, which affects the body's ability to fight infection and disease, Gaye noted.

Best foods to reduce cancer risk

According to Goh, the most effective nutritional approach to reducing cancer risk is to eat a plant-based diet with a focus on fruits and vegetables rather than meat and processed foods.

"A plant-based diet focuses on eating primarily or exclusively plant-based foods and focuses on vegetables, fruits, legumes, whole grains, nuts, and seeds." he told Fox News Digital.

According to Goh, the most effective nutritional approach to reducing cancer risk is a plant-based diet. rh2010 – stock.adobe.com

However, not all plant-based foods are created equal, which is why doctors recommend avoiding foods labeled "plant-based" that aren't actually healthy, such as frozen meat substitutes that are high in sodium.

"Choose whole, unprocessed foods as much as possible," she advises. "Focus on plant-based foods that are sources of protein, such as quinoa, farro, black beans, buckwheat, chia seeds, hummus, and peanut butter."

Goy says he encourages many patients to consider a plant-based diet.

Many processed and packaged foods lack essential nutrients and contain chemical preservatives, says Dr. Andre Goy. Lumos sp – stock.adobe.com

"For example, a lymphoma patient had symptoms of lupus, such as fatigue, dizziness and pain, and the blood suggests inflammation," he told Fox News Digital.

"After adopting a plant-based diet, this patient felt so much better that he was finally able to stop taking seven of his medications over the next four to six months."

Erin Palinski-Wade, a New Jersey-based nutritionist and author of "The Belly Fat Diet," agrees that a balanced diet rich in beneficial nutrients like fiber and antioxidants can protect against future cancer.

"There is no specific diet that can guarantee cancer prevention. A nutrient-dense diet can lower your risk," he told Fox News Digital.

To reduce cancer risk through dietary choices, Palinski-Wade recommends eating more whole vegetables and fruits (seven or more servings per day); Increase consumption of fiber-rich foods such as beans, lentils, nuts and seeds; and reduce consumption of added sugars and processed, high-fat animal proteins.

A nutritionist recommends eating at least 15 grams of fiber per 1000 calories.

"A diet rich in fiber may help protect against colorectal cancer and other common cancers of the digestive tract," he said.

Polinsky-Wade notes that adding more plant protein and reducing high-fat processed animal meats while adding healthy fats can help protect against several types of cancer.

"Limit added sugar in foods to 10 percent of total calories and focus on slow-digesting carbohydrates, including whole grains, fruits and vegetables," she advises.

"Maintaining a healthy weight and regular, moderate physical activity can go a long way in reducing the risk of disease."

Goy warned against getting too involved in "food culture".

"Food shouldn't be a religion," he told Fox News Digital. "Instead of focusing on restrictions that can become an obsession, try following a plant-based diet for three months and see how it affects your health and energy levels."

"Anything too restrictive is not sustainable," the doctor continued.

"Simple, sustainable changes focused on home-grown and increased consumption of plant-based foods will have a huge positive impact on cancer prevention and overall health." »

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