Jakarta –
Cancer is a serious disease that needs to be watched out for. To prevent this, try implementing this diet. Even though it is simple, it is effective in reducing the risk of cancer.
Cancer is triggered by various factors, such as age, gender, and family health history. Factors like this cannot be controlled, but factors such as lifestyle and diet can be controlled.
Eating healthy food is very helpful. By adopting a certain diet, the risk of cancer can be prevented.
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For example, changing the source of carbohydrates or protein to something healthier. Quote NY Post (11/10/2024), here are 6 effective diet patterns to reduce the risk of cancer:
1. Choose carbohydrates rich in fiber
Daniel-MacDougall, a cancer epidemiologist, says fiber is his favorite nutrient for preventing cancer. Several research results show that high fiber intake can reduce several types of cancer, including cancer of the esophagus, stomach, colon and rectum.
The American Heart Association recommends consuming at least 25 to 30 grams of fiber a day. Fiber functions to ‘feed’ healthy intestinal bacteria. Health experts also recommend consuming carbohydrate sources rich in fiber, such as whole grains, nuts, whole wheat, and fruit such as oranges and apples.
Daniel-MacDougall urges people not to consume ultra-processed, low-fiber carbohydrate sources, such as instant oatmeal and bread.
2. Vegetable protein and low-fat meat are better
 Photo: Getty Images/iStockphoto/YelenaYemchuk |
Consuming too much red meat is not recommended because it is associated with an increased risk of colorectal cancer. Red meat contains heme iron which encourages the production of potentially carcinogenic chemicals.
Not to mention consuming processed meat which is worse for your health because various chemicals are added. The WHO’s International Agency for Research on Cancer even classified processed meat “carcinogenic to humans” in 2015.
Instead of consuming red meat and processed meat, switch to white meat such as chicken and fish. For fish, it is recommended to have a high content of healthy oils, such as salmon.
If you follow a vegan or vegetarian diet, experts recommend consuming high-fiber vegetable protein such as tofu, tempeh and nuts. Also pay attention to how to cook it. Do not bake or burn as this can produce carcinogenic compounds.
3. Eat a variety of fruits and vegetables
Daniel-MacDougall also emphasized the importance of consuming a variety of fruit and vegetables. Because different compounds from each fruit and vegetable work together to gradually inhibit the growth of cancer.
Although all fruits and vegetables are recommended, there are some that stand out for their anticancer properties. For example, green leafy vegetables, mushrooms, berries and unpeeled apples.
Cancer nutrition expert Nichole Andrews also recommends pears. This fruit is rich in fiber, antioxidants and other nutrients that have been proven to help maintain blood sugar levels. All of these are key components of cancer prevention.
More details on the next page.
