Navigating Nutrition: How Diet and Food Choices Can Influence Cancer Risks

Understanding the relationship between diet and cancer risk is crucial in the quest for optimal health. With cancer remaining a leading cause of death in Singapore and also worldwide, people often ask us about diets, food choices, and lifestyle factors, and how it can influence their cancer risks. This article delves into the current understanding of how diet/lifestyles and food choices can affect your cancer risks, drawing upon scientific research and expert opinions to offer insights and guidance.

The Link Between Diet and Cancer

The relationship between diet and cancer risk is complex and multifaceted, involving various foods, nutrients, and dietary patterns. Research indicates that certain dietary patterns have been associated with an increased risk of developing cancer such as bladder cancer, while others may offer protective benefits.

According to the World Cancer Research Fund and the American Institute for Cancer Research, there is convincing evidence that consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can lower the risk of certain cancers. Conversely, a diet high in processed and red meats, as well as sugar-sweetened beverages, is associated with an increased risk.

While no diet can guarantee cancer prevention, here are some researched understandings on the popular diets and their potential benefits in cancer prevention:

Vegan Diet:

• Benefits: A diet high in fruits, vegetables, fibres, vitamins, and minerals can help reduce the risk of several types of cancer, particularly those of the digestive system. Plant-based diets are also rich in antioxidants, which can protect cells from damage that may lead to cancer.
• Considerations: Ensure adequate intake of nutrients that are commonly found in animal products, such as Vitamin B12, iron, calcium, and omega-3 fatty acids, through fortified foods or supplements.

Ketogenic Diet:

• Benefits: There's interest in the ketogenic diet's potential to starve cancer cells by significantly reducing glucose levels and insulin secretion. Some research suggests it may complement traditional cancer treatments, but evidence is still emerging.
• Considerations: The diet is very restrictive and may be challenging to follow long-term. Its effects on cancer prevention need more research.

Paleo Diet

• Benefits: Emphasises whole foods and the elimination of processed foods, which can help reduce the risk of chronic diseases associated with obesity and metabolic health issues.
• Considerations: The diet excludes some food groups that are part of recommended cancer-preventive dietary patterns, such as whole grains and legumes, which are good sources of fibre and other nutrients.

Whole30 Diet:

• Benefits: Eliminating processed foods and sugars may lead to a healthier overall diet quality, which is beneficial for weight management and reducing inflammation—factors associated with cancer risk.
• Considerations: The diet is meant to be followed for a short period, and its long-term benefits, including cancer prevention, are not well-documented.

Raw Food Diet:

• Benefits: High intake of fruits and vegetables, which are rich in antioxidants and phytochemicals, can help protect against cancer. Raw foods retain their maximum nutrient and enzyme levels.
• Considerations: There's a risk of nutritional deficiencies, and some beneficial compounds in foods are enhanced by cooking.

Atkins Diet:

• Benefits: Low-carb diets can help with weight loss and metabolic health, indirectly affecting cancer risk. However, the direct benefits of the Atkins diet on cancer prevention are not well established.
• Considerations: A high intake of red and processed meats, allowed in some phases, is associated with a higher risk of certain types of cancer.

Dukan Diet:

• Benefits: Focuses on lean protein, which can help with weight management. Obesity is a known risk factor for several types of cancer.
• Considerations: The diet's long-term sustainability and its effects on cancer risk due to potential nutritional imbalances are concerns.

Intermittent Fasting:

• Benefits: May reduce inflammation, improve metabolic health, and decrease obesity risk, all of which are associated with a lower cancer risk. Early research suggests fasting can also impact cellular processes related to cancer development.
• Considerations: More research is needed to understand the best fasting protocols for cancer prevention and how they impact long-term health.

In general, diets emphasising whole foods, fruits, vegetables, and healthy fats, and those that reduce processed foods, sugar, and excessive red and processed meats, may contribute to a lower risk of cancer. The Mediterranean diet, characterised by a high intake of fruits, vegetables, whole grains, olive oil, and fish, has been associated with a reduced risk of several types of cancer.

Practical Tips for Reducing Cancer Risk Through Diet:

After kidney cancer treatment, many people can continue living normally with one healthy kidney. Most kidney cancer patients don't end up with kidney failure requiring dialysis. Your doctor will discuss the risks of reduced kidney function after surgery, which can depend on factors like diabetes, high blood pressure, and age.

• Increase Fruit & Vegetable Intake: Aim for at least 2-3 servings of a variety of fruits and vegetables daily.
• Prioritise Whole Grains Over Refined Grains: Opt for whole-grain bread, pasta, rice, and cereals.
• Limit Processed & Red Meats: Reduce consumption of these meats and consider plant-based protein sources.
• Avoid Sugary Drinks: Replace soft drinks, energy drinks, and fruit juices with water, herbal teas, or unsweetened beverages.
• Moderate Alcohol Consumption: Alcohol should be consumed in moderation, if at all, as it is a known risk factor for several cancers.

Diet plays an important role in cancer prevention, with certain foods and dietary patterns offering protective benefits while others increase risk. By making informed food choices and adopting a healthy dietary pattern, individuals can potentially reduce their risk of developing cancer.

It is also important to remember that diet is just one aspect of a cancer-preventive lifestyle, which should also include regular physical activity, maintaining a healthy weight, and avoiding tobacco and excessive alcohol use.

Understanding Cancer Risk Factors

In summary, it is equally crucial to understand the broader spectrum of cancer risk factors. These factors include age, weight, family cancer history, viral infections, and chemical & radiation exposure.

Being aware of and discussing these risks with your healthcare team can lead to more informed medical and lifestyle decisions that enhance your overall health. It also assists our Singapore cancer doctor in determining the need for health screening, genetic testing, and counselling.

“Expert knowledge means better care for cancer”

Contributed by:

Dr Angela Pang

MBBS (Singapore)

Grad Dip (GRM)

MRCP (UK)

M Med (Internal Med)