Plant-Based Diets and Breast Cancer: How Nutritional Choices Can Cut Risk by Half

Breast cancer is the most common cancer diagnosed among women today. Considering that there are uncontrollable factors such as genetics and aging, lifestyle, especially diet, is critical to mitigate the risk of breast cancer. Diet alone significantly improves health outcomes. There is supporting evidence that post-menopausal women benefit from a plant-based diet, which in turn lowers the risk of breast cancer.  

The Power of Plant-Based Nutrition

Studies suggest that dietary patterns like Mediterranean and DASH, which include a variety of vegetables, fruits, legumes, and whole grains, have a positive impact on breast cancer risk. Similarly, Asian cultures, with their predominantly plant based diets, are known to have lower incidences of breast cancer. Western diets, high in processed meats and sugar, as well as refined grains, have an adverse effect.  

A case-control study found that women who scored the highest on the Healthful Plant-Based Diet Index had a lower risk of developing breast cancer, and post-menopausal women especially benefitted. Contributing factors included the intake of fiber, antioxidants, phytochemicals, and lower intake of unhealthy fats.  

5 Plant-Powered Habits to Reduce Breast Cancer Risk  

1. Substitute White Grains with Brown.

Switch out white rice and bread for brown rice, oats, and quinoa.  

Whole grains stabilize blood sugar and lower inflammation.

2. Strive to Include All Colors of Fruits and Vegetables in Your Diet  

Do not forget to eat leafy greens, different types of berries, carrots, and even broccoli.  

They are all packed with powerful anti-cancer antioxidants and phytochemicals.  

3. Make Sure to Include Nuts and Seeds in Your Daily Diet  
 
Healthy fats present in almonds, walnuts, chia and flaxseeds improve one’s insulin level.  

Try to eat a small handful every day.  

4. Stop Taking Sugar Sweetened Drinks  
 
Sugar-loaded sodas or juices should be avoided.  

Green tea, herbal teas, and plain water are sugar-free choices for staying hydrated.  

5. Lesser Consumption of Processed Meats and Red Meat  

Substitute with plant-based protein sources such as lentils, chickpeas, and tofu.  

They are rich in fiber and do not contain the body harmful compounds which processed meat has.

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