A Plant-Based Diet for Breast Cancer Prevention
By Claire Brinsden Jordan
This is the month when we notice those pink ribbons everywhere for Breast Cancer Awareness, and while one in eight women will get breast cancer in their lifetime, it also affects one in 726 men. Unfortunately, everyone has a friend or relative who has battled breast cancer. There are many factors involved in the risk of getting breast cancer, including inherited genetic mutations, exposure to estrogen, obesity, and lifestyle choices like smoking and heavy drinking. But one risk factor – diet – has been studied as a significant tool for prevention. As a disclaimer, I have been a pescatarian since the age of 25, and now that I’m – let’s just say over 50, I hope to enjoy the health and longevity of my grandmother. She was a pescatarian and lived to the age of 97, cancer-free. Beyond my own anecdotal evidence, numerous studies have shown that a plant-based diet can significantly reduce your chance of getting breast cancer. In fact, there are a group of foods that can be a shield to protect you against the disease. So, let’s look at this A-to-Z list of “mighty” foods.
Allium Vegetables like onions, garlic and leeks contain flavonoid antioxidants and vitamin C to protect against cancer. My best friend from college would bite into a Vidalia onion like it was an apple, and while I cringed at the sight, perhaps she was on to something. Beans are a high-fiber cancer fighter, and given their heartiness and variety, can be a great substitute for meat. Think meatless chili. Berries like blueberries and strawberries contain antioxidants that prevent cell damage and the formation of cancer cells. My favorite short-cut for berries is a frozen, organic berry and kale smoothie mix from the grocery store that I throw in the blender with a little apple juice for a sweet and healthy snack. Citrus Fruits like oranges, grapefruits, lemons, and limes contain folate, flavonoid, and carotenoid antioxidants, and of course Vitamin C. I like to eat grapefruit every morning with breakfast but do be aware that it can interact with some medications for high blood pressure and cholesterol management. Other fruits like peaches, apples and pears contain polyphenol antioxidants that lower the risk of breast cancer. Give them a good wash and eat them whole because the skin contains the most fiber and antioxidants. Cruciferous Vegetables like broccoli, cauliflower and cabbage contain compounds that your body converts into cancer-fighting molecules. I use riced cauliflower instead of rice in meals to boost my vegetable intake. Fatty Fish like salmon contain omega-3 fats, selenium and antioxidants that protect against cancer. If you are vegan and don’t eat fish, take a high-quality fish oil supplement to get your omega-3 fatty acids. Fermented Foods like yogurt, kimchi and miso contain probiotics that enhance the immune system. I must admit I’m not a fan of fermented foods, especially yogurt since I have cut out most dairy, but there are non-dairy yogurts and probiotic supplements to maintain a healthy gut. Herbs & Spices like oregano, thyme, turmeric, and ginger contain powerful antioxidants with anti-cancer properties. I have a giant planter on my patio in which I grow turmeric and ginger together. Their leaves complement each other, and in the fall, I harvest the roots and juice them for a super antioxidant boost. Leafy Green Vegetables like spinach, kale, and arugula contain carotenoid antioxidants which hang out in your blood to fight off cancer. I also use red butter lettuce, which contains as much iron as spinach and lots of Vitamin K. It makes a colorful and flavorful salad base. Walnuts contain the healthy fat alpha-linolenic acid, which has been shown to block the growth of breast cancer cells. I like to add these to salads, and I have found a nut bar containing walnuts that makes a great post-workout snack. Whole Grains like brown rice and quinoa contain antioxidants, fiber, vitamins, and minerals that can protect you against breast and other types of cancer.
While a plant-based diet can protect you from developing breast cancer, the following not-so-healthy foods can do just the opposite. Fast food, and especially fried food, significantly increases your risk of developing breast cancer. I know, I love french fries too, but eat them as a rare special treat, not a daily staple. Processed Meats like bacon, hot dogs, pepperoni, and deli meats also increase your risk of breast and other cancers due to the added chemical nitrates and nitrites. Sugar & Refined Carbs like white bread and sugary baked goods increase inflammation and contribute to the growth and spread of cancer. I have a sweet tooth, so I’ve found that a piece of dark chocolate with 70-85% cacao satisfies my craving for something sweet and contains beneficial antioxidants.
In addition to a mostly plant-based diet, plenty of exercise and regular screenings like mammograms are vital to breast health. Switching to a plant-based diet may seem daunting (and perhaps not as tasty) at first, but there are plenty of businesses here in South Pinellas that offer healthy and delicious options! Good Intentions in St Pete’s Grand Central District offers a variety of creative vegan dishes. Cider Press Vegan Gastropub in Historic Kenwood has hearty, plant-based pub food. Love Food Central on Central Ave offers vegan and gluten-free wraps, sandwiches, and desserts. Golden Dinosaurs Vegan Deli in Gulfport is a vegan deli, butcher, and bakery. And if you want to enjoy your meal at home, Rollin’ Oats Market on MLK Jr Street, and Earth Origins Market on Central Avenue stock all the ingredients you’ll need to make a plant-based masterpiece. You can start with one plant-based meal a day to ease yourself into a healthier lifestyle!