Her Health: Cancer and Nutrition

HEALTH

CANCER AND NUTRITION:

Sorting Myth from Fact

BY ANGIE WATSON, RDN, LDN, CDCES

It is estimated that at least 18% of all cancers and about 16% of cancer deaths in the US are related to excess body weight, physical inactivity, alcohol consumption and/or poor nutrition. However, some popular information related to lifestyle recommendations and cancer may be misleading.

Myth 1: Being overweight or obese increases my risk of heart disease and diabetes, but not cancer.

Fact 1: Being overweight or obese is clearly linked with several types of cancer including breast, colon and rectal, endometrial, esophagus, kidney, liver, ovarian, pancreas, stomach, thyroid and more.

Myth 2: A vegetarian or vegan diet is the best way to prevent cancer.

Fact 2: While vegetarian and vegan diets can be beneficial for cancer prevention, these health benefits are based on whole plant foods (vegetables, fruit, whole grains, legumes, nuts and seeds), healthy protein sources (legumes, fish and/or poultry, limited processed and red meats) and unsaturated fats (healthy oils, avocado, nuts and seeds). To reap the benefit of a plantbased diet, it must also be low in added sugar, saturated and/ or trans fats and excess calories. For example, a meal of extra cheesy pizza, soda, and a candy bar could classify as vegetarian, but it may be detrimental to health.

Myth 3: There is a highly specialized diet to follow for cancer prevention.

Fact 3: For cancer risk reduction, the American Cancer Society (ACS) recommends following the US Dietary guidelines, which includes consuming 2.5 to three cups of vegetables and 1.5 to two cups of fruit daily, making half your grains whole, and limiting added sugars and saturated fat.

Myth 4: I don’t always eat right, so taking supplements is a good way to get the specific nutrients I need to prevent cancer.

Fact 4: Supplements generally don’t have the same effect as ingesting a particular nutrient in the form of food. Let’s look at some examples: ◊ Antioxidants: Antioxidant vitamins such as beta-carotene, Vitamin A, and Vitamin E have been linked to decreased cancer risk. However, the effect is found only when consumed in foods. Additionally, some studies have found that high-dose supplements of beta-carotene, vitamin A, and Vitamin E can actually increase risk of certain cancers. ◊ Fiber: According to the ACS, fiber likely reduces risk of colorectal cancer. However, studies of fiber supplements have not found that they reduce polyps in the colon, so the ACS recommends getting fiber through whole plant foods. ◊ Fruits and Vegetables: Many different types of compounds are found in fruits and vegetables that researchers suspect work together to have healthful effects. These compounds are unlikely to be found in dietary supplements.

Myth 5: Drinking one glass of red wine daily lowers my cancer risk.

Fact 5: Although red wine contains antioxidants, the ACS warns it is best not to drink alcohol. Alcohol is the third most important preventable risk factor for cancer, after tobacco use and excess weight.

Bottom line: Eat whole foods including plenty of fruits, vegetables, and whole grains while limiting or avoiding added sugar, saturated fat, alcohol, and processed foods. For more information on cancer prevention visit www.cancer.org.

Angie Watson, RDN, LDN, CDCES is a Registered Dietitian working in the Diabetes Self-Management Program at the Pitt County Public Health Department. Angie graduated with a Bachelor of Science in Applied Human Nutrition (BScAHN) from Mount Saint Vincent University in Canada in 2003. Since that time, she has been living and working as a dietitian in North Carolina. She has over 11 years of experience working solely with diabetes clients, and nine years of experience as a Certified Diabetes Care and Education Specialist (CDCES). Angie is married with a seven year-old daughter, and likes to spend her free time outdoors.

8 Her Magazine — October 2022