Load Up On Fiber I'm sure many people find the current controversies about dietary choices bewildering. Atkins, South Beach, low-fat, high-protein, low-carbs, and on and on… For postmenopausal women, however, the decision is made a little easier by research that shows how certain food choices may dramatically impact their risk of breast cancer. Animal studies have shown that a high intake of saturated fats may increase the risk of breast cancer. Based on this, a research team from the University of Malmo in Sweden devised a study using information gathered on more than 11,000 postmenopausal women. Researchers followed the women for more than seven years on average, gathering data from diet-history interviews, questionnaires, body measurements and national and regional cancer registries. When the data was analyzed, the Malmo team found that women who had the highest intake of dietary fiber were 40 percent less likely to develop breast cancer compared with those with the lowest fiber intake. But for women who combined a high fiber diet with a low intake of dietary fats, the risk dropped even more. In the conclusion to their study, the Malmo authors wrote that, "a dietary pattern characterized by high fiber and low fat intakes is associated with a lower risk of postmenopausal breast cancer." But there are different types of fiber, just as there are different types of fats. So what specific foods should postmenopausal women include in their diets to reduce breast cancer risk? First we'll look at fiber. In the e-Alert "Water Works" (9/16/03), I told you about a study of nearly 1,000 heart patients in Milan, Italy. After assessing dietary factors in interviews, researchers determined that a higher fiber intake reduced the risk of heart attack by well over 25 percent. But among those who had the highest intake of fruit and water-soluble fiber, heart attack risk was reduced by an impressive 36 percent. One surprising fact emerged from the collected data: Those with the highest intake of cereal fiber (which is mostly insoluble fiber) actually increased their heart attack risk by more than 10 percent. This was attributed to the fact that the sources of this type of fiber appeared to be refined grains that can cause a spike in blood sugar levels. And it's no secret that many food products claim to be "whole grain" or "whole wheat," but actually contain very little of either. Most people don't eat enough water-soluble fiber to produce the positive results shown in the Milan study. But good quality, water-soluble fiber is easy to come by when a little care is taken to find unrefined sources of these foods: - Fruits, including oranges, peaches, apples, and grapes
- Vegetables, including carrots, squash, and corn
- Nuts and seeds (in particular, psyllium seeds)
- Legumes, including peanuts, lentils, peas, and kidney, black, and pinto beans
- Oats and barley
A number of studies have also shown that a water-soluble fiber called lignan, found in flax seeds, may have a protective effect against breast cancer. The Malmo study confirms previous research indicating that a low-fat diet may reduce the risk of breast cancer. But that doesn't mean that any food packaged with a low-fat label is a good choice. And it also doesn't mean that you should avoid high-protein foods. Jonathan V. Wright, M.D., wrote about using specific foods to help prevent breast cancer in the December 2002 issue of his Nutrition and Healing Newsletter. Observing that breast cancer risk may be increased by a high intake of saturated fats, omega-6 fatty acids and trans fatty acids, Dr. Wright noted that good amounts of omega-3 fatty acids have been shown to decrease risk. Dr. Wright offers these specific dietary recommendations for lowering breast cancer risk: - "Eat more fish, which is the No. 1 source of cancer-inhibiting omega-3 fatty acids." But to avoid high mercury content, Dr. Wright suggests that these fish be avoided: tuna, tilefish, swordfish, shark, king mackerel, red snapper, moonfish and orange roughy.
- "If you can, buy organically raised, 'grass-fed' beef and pork and free-range chicken and turkey." Dr. Wright explains that organic and free-range meat contains less omega-6 and much more omega-3 fatty acid content as well as less residue from pesticide, insecticide and herbicide (all of which have been linked to breast cancer).
- Whenever possible, eat organic food. Dr. Wright says that if you can't find or afford organic, "you can still decrease your breast cancer risk by at least cutting back as much as possible on 'regular' sources of saturated fat and animal protein - mostly the sort you find in supermarkets, such as grain-fed beef, chickens raised in cages, etc."
- Get rid of the margarine! Margarine is made from hydrogenated oil, which is rich in trans fatty acids and omega-6 fatty acids.
- Avoid cow's milk. Studies have shown an association between milk intake and an increased risk of breast cancer. As Dr. Wright has stated many times, "Cow's milk is for calves, not people!"
And as long as we're talking about prevention… In the e-Alert "Keeping Out of the Pink" (10/13/03), I told you about a study that showed how women who exercised regularly may reduce their risk of one of the most common types of breast cancer (breast carcinoma in situ, which is confined to the milk glands) by as much as 35 percent, even if they only exercise lightly. And in that same e-Alert, I also discussed a green tea study that demonstrated how extracts of green tea inhibited breast cancer cells from manufacturing the new blood vessels necessary to promote cancer cell growth. By following these simple dietary and lifestyle guidelines, many postmenopausal women may dramatically lower their chances of receiving that dreaded diagnosis of breast cancer. To Your Good Health,
Jenny Thompson Health Sciences Institute Sources:
"Intakes of Plant Foods, Fibre and Fat and Risk of Breast Cancer - A Prospective Study in the Malmo Diet and Cancer Cohort" British Journal of Cancer, Vol. 90, No. 1, 1/12/04, ncbi.nlm.nih.gov
"Fibre Intake Confirmed Key in Breast Cancer Prevention" NutraIngredients.com, 1/22/04, nutraingredients
"Breast Cancer Prevention Straight From the Grocery Store: Stop the Most Feared Disease Among Women From Happening to You" Jonathan V. Wright, M.D., Nutrition & Healing Newsletter, 12/1/02, wrightnewsletter.com |
