October is National Breast Cancer Awareness Month. While one in eight women will be diagnosed with breast cancer this year, most will survive if it is found and treated early.
Can diet prevent breast cancer, or breast cancer recurrence?
No single food can cause or prevent breast cancer, but overall dietary patterns can have a significant effect. A new study estimates that diet is associated with at least 5.2% of new cancer diagnoses. There is strong evidence that diet can reduce overall risk, including recurrence of cancer.
Does being overweight or obese increase risk for breast cancer?
Excess body weight, and post menopausal weight gain are associated with breast cancer. When choosing dietary strategies, it is important to consider if you would benefit from weight loss. If you are inactive, include exercise goals in your weight loss plan, because being sedentary is an independent cancer risk factor.
What diet is best to prevent breast cancer?
Any diet that is plant based, emphasizing whole fruits and vegetables, such as the Mediterranean Diet, will provide fiber, phytonutrients, flavonoids, and carotenoids that play an important role in cancer prevention.
What foods should you eat to help prevent breast cancer?
The United States Department of Agriculture (USDA) recommends aiming for five to nine servings of fruits and vegetables per day.
Include an array of cruciferous vegetables. Sulforaphane found in foods like broccoli, cabbages, kale, Brussels sprouts, cauliflower, arugula, radishes, and bok choy have powerful antioxidant and anticancer properties. Broccoli sprouts are particularly concentrated in sulforaphane.
Increase allium class foods such as garlic, onion, leeks, shallots, and scallions. Their bioactive sulfur compounds have been shown to modify cancer risk through many biological processes.
Carotenoids, an array of plant pigments that make fruits and vegetables red, orange, or yellow, are found in foods such as bell peppers, butternut squash, cantaloupe, carrots, tomatoes, oranges, and virtually any plant food with this color spectrum. Some greens, such as kale and spinach, are also high in carotenoids, but the chlorophyll of these greens cover up the orange hue. Research shows carotenoids in food, not supplements, to be protective so aim to include these in the diet.
Women who eat diets high in folate have a lower incidence of breast cancer. Aim for at least 400 mcg per day from food. Choose beans, asparagus, leafy greens, and beets.
Fruits and vegetables are abundant in powerful breast cancer prevention nutrients. They are also high in fiber, helpful in decreasing circulating estrogen, and promoting healthy weight. Aim for about 30 grams of fiber or more per day.
What foods should I avoid to decrease breast cancer risk and recurrence?
A standard American diet high in processed foods can cause an imbalance of omega 6 fatty acids to anti-inflammatory omega 3 fatty acids. Excessive omega 6 fatty acids increase inflammation, promoting proliferation of cancer cells. If you are eating processed foods, aim to decrease, or better yet, eliminate processed foods, and include omega 3 rich foods such as flax and chia seeds, walnuts, and small fatty fish such as sardines.
Does sugar cause cancer?
Excess sugar can increase both insulin hormone, and inflammatory markers called cytokines, which can contribute to weight gain, and consequently increased risk for cancer. This includes natural sugars like honey, rice syrup, and maple syrup. Keep concentrated sugars at a minimum, and choose naturally sweet foods in their whole form, such as whole fruits and root vegetables.
Does soy cause breast cancer?
A substantial body of evidence indicates that soy is protective against breast cancer, and may prevent adverse effects of cancer chemotherapy and radiation. When choosing soy, look for the USDA Organic and Non GMO Project Verified symbols on packaging. Choose whole soy foods, such as organic edamame, tempeh, and tofu. Avoid isolated soy protein products such as soy protein bars and texturized vegetable protein.
What are some healthy recipes for breast cancer prevention?
Steel Cut Oats
Steel cut oats are the ultimate comfort foods. Helps lower cholesterol, glucose, and decreases risk for certain types of cancers
Ingredients
- 1 cup dry steel cut oats
- Pinch salt
- 4 cups water
- 8 tbsp ground flax seeds
- 2 cups mixed berries
- Cinnamon optional
Instructions
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-Simmer steel cut oats over low heat in covered saucepan for about 45 minutes, stir in remaining ingredients and serve
Recipe Notes
Broccoli with Garlic
Quick side packed with cancer fighting sulfur compounds
Ingredients
- 2 tbsp good olive oil
- 4 cloves fresh garlic chopped
- 1 head broccoli cut into florets
- Tamari or soy sauce
Instructions
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-Lightly sauté garlic in olive oil until soft, add broccoli, cover and allow to steam until bright green and still crisp. Sprinkle with tamari, toss and serve
Recipe Notes
Spiced Roasted Sweet Potato Wedges
These are both spicy and sweet. A little spice and salt from the Old Bay Seasoning complements the sweetness of the potatoes and they begin to caramelize in the roasting process
Ingredients
- 2-3 medium sweet potatoes washed
- 1 tbsp Old Bay Seasoning
- 2 tbsp good olive oil
Instructions
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-preheat oven to 350 degrees
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-boil 6 cups water in a medium to large lidded pot
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-prick sweet potatoes with holes using tines of fork
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-partially cook sweet potatoes in boiling water for 15 min and allow to cool
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-slice potatoes into wedges – 6 per potato
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-place potato wedges on a parchment lined baking pan, rub with oil and Old Bay, and bake at 350 for 30 minutes or until desired doneness
Recipe Notes
