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NMU 345 – Growing Evidence Suggests Plant-Based Diets Reduce Cancer Risk

Nutrition/Natural Medicine Update No 345 (January 24, 2025)

with Dr. James Meschino

Topic: Growing Evidence Suggests Plant-Based Diets Reduce Cancer Risk

Source: Medscape January 16, 2025 & Nature Microbiology (January 6, 2025)

 

Once again, the latest study on plant-based diets and cancer, published in Nature Microbiology on January 6, 2025, has shown that after following over 21,000 individuals, those who most closely adhered to a more plant-based diet developed significantly fewer cancers during the study period. This is finding we have seen many times in the past 10 years or so. Combining data from recent studies the researchers note that for specific cancers, plant-based diets were associated with a 9% reduced risk of breast cancer, a 13% reduced risk for prostate cancer, an 18% reduced risk for digestive system cancers (oral, esophageal, stomach, colon, rectum) and 32% reduced risk for pancreatic cancer (the third leading cause of cancer death and a cancer that has a rising incidence across the population).The truth is that many of the individuals who did very well were not complete vegans or vegetarians, they simply limited their intake of high-fat animal protein products (i.e., beef, pork, duck, high fat dairy products, processed meats etc.) and they focused more on vegetables, legumes (peas and beans), some fruit, and whole grain products (less refined starches and white flour products).

The researchers suggest that eliminating or greatly reducing high fat animal products, and ultra processed foods, improves the composition of friendly gut bacteria (microflora), reduces inflammation throughout the body, reduces free radical damage (reactive oxygen species) to tissues, reduces the intake of nitrates, heme iron, and other inflammation-promoting agents (including saturated fat). It also helps to reduce weight gain and keep blood sugar levels in the more desirable range. All these factors reduce cancer risk. As well, many vegetables, legumes, fruits and whole grain products contain phytonutrients and micronutrients shown to inhibit the development of cancer.

A review of all the human plant-based studies affecting cancer risk can be found in the excellent Medscape review article, published on January 16, 2025, by Tara Haelle. It really is worth reading. I have provided a link to it below. One final note is that these studies have also shown that an UNHEALTHY VEGAN or VEGETARIAN DIET Increases Cancer Risk. In other words, becoming a vegan who regularly consumes French fries, potato chips, doughnuts, and highly processed carbohydrate foods (pastries, cookies, nacho chips etc.) has been linked to a 7% higher risk of cancer development. So, your more plant-based diet should be one that focuses on a variety of vegetables and legumes, some fruit, whole grains (i.e., whole grain rice and breads), while limiting high-fat and processed meat products and ultra-refined carbohydrate as well as deep-fried foods of all kinds.

I have included the references for this information in the text below.

References:

Haelle T. Growing evidence suggests plant-based diets reduce cancer risk. Medscape. January 16, 2025. Do Plant-Based Diets Prevent Cancer?

Fackelmann G et al. Gut micobiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals. Nature Microbiology. 2025;10, 41-52. Gut microbiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals | Nature Microbiology

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

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