The Mediterranean Diet and Cancer Prevention

By Ashley Jean May 31, 2023 19 mins read 119 Views

The Mediterranean diet, based on fresh produce, whole grains, olive oil, nuts and beans, provides protein, fiber and B vitamins. It also reduces heart disease risk and helps control weight.

A recent study found that greater adherence to the Mediterranean diet is linked to slower prostate cancer progression. The study adjusted for age at baseline (years), cigarette smoking status and frequency, body mass index, alcohol consumption and nonoccupational physical activity.

Eating More Fruits and Vegetables

The Mediterranean diet promotes a high intake of fruits and vegetables, whole grains, fish, nuts and healthy fats like olive oil. It also limits red meat, processed foods, salty snacks and sweets.

Research has found that people who follow a Mediterranean diet have a lower risk of cardiovascular disease and other health conditions. This healthy eating pattern may help reduce your cancer risk, too.

In a case-cohort study, a high Mediterranean diet score was associated with a reduced risk of colorectal polyps developing into advanced, precancerous lesions. This may be due to a reduction in the inflammation and oxidative stress that can lead to cancer formation.

Eating Less Red Meat

The Mediterranean diet has been shown to reduce cardiovascular disease risk factors and mortality through a combination of meta-analyses, cohort studies, and randomized control trials. (6)

The diet promotes leafy vegetables and whole grains and favors fish, legumes, and nuts. It also limits red meat, especially processed meats like sausage and hot dogs.

If you're interested in eating more of a Mediterranean diet, consult with a registered dietitian. They can help you make a plan that works for your schedule, lifestyle, and family. A registered dietitian can also teach you how to prepare Mediterranean-style meals at home, or even on the go. They can recommend a cookbook or meal planning tool that will help you get started.

Eating More Fish

Adding fish to your diet contributes to cancer prevention because the protein is rich in omega-3 fats, which lower triglycerides and blood pressure. Try to eat fish about twice per week.

This eating style also provides a healthy dose of fiber and cancer-fighting fruits, vegetables and whole grains, while limiting red meat and sugary desserts. It's also rich in healthy fats from olive oil and nuts, while limiting saturated and trans fats.

A Mediterranean diet has been shown to prevent heart disease and diabetes. It's also associated with a reduced risk of depression and better measures of mental health. A study published in Clinical Practice & Epidemiology in 2020 showed that high adherence to the MD is associated with a lower risk of melanoma, the most common skin cancer.

Eating More Whole Grains

The Mediterranean diet is rich in whole grains, which are a great source of satiating fiber. This diet also typically limits red meat, processed foods and salty packaged snacks, as well as high-fat dairy and sugary drinks like soda.

Several studies have linked a Mediterranean-style diet with lower cancer risk. This may be because the diet is lower in calories and has a more favorable balance of healthy fats, fiber and protein than traditional Western diets.

This eating style is often associated with better mental health, too. In one study, people with the highest adherence to the Mediterranean diet reported less depression and more life satisfaction.

Eating Less Alcohol

The Mediterranean diet has been shown to decrease cardiovascular disease (CVD) risk. It also appears to help support mental health, which is a crucial component of overall wellbeing.

However, consuming too much alcohol may counteract the beneficial effects of the Mediterranean diet. That’s why it’s important to limit your alcohol intake.

A recent prospective study examined the relationship between a priori-defined Mediterranean diet adherence and cancer risk in men and women in the Netherlands Cohort Study. The results showed that both male and female participants who scored higher on the Mediterranean diet had a lower risk of overall cancer. The same held true for specific cancer subgroups.

Eating More Healthy Fats

A healthy dose of olive oil and nuts contributes to a balanced Mediterranean diet, according to recent research. These healthy fats are also packed with antioxidants and other nutrients.

Aside from lowering blood pressure and lipid levels, they’ve also been shown to reduce colorectal cancer progression by inhibiting inflammatory and carcinogenic pathways.

While there are multiple components of the MD that contribute to its cardio-protective benefits, early meta-analyses focusing on fatty acid intake suggest the most promising results. Several RCTs have shown that the MD when supplemented with olive oil confers cardiovascular disease surrogate and mortality benefit, though teasing apart the specific effects of individual dietary components is difficult.

Frequently Asked Questions

What are the Mediterranean fruits?

You will find fruits like oranges, grapes melons, melons, pears and dates in the Mediterranean Diet. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Greek yogurt is a great option for breakfast. It provides natural sweetness and does not require any processed sugars. Additionally, having fresh fruit sliced over salads adds flavor and nutrients to meals and can help satisfy cravings for sweet taste components. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. Explore the many local options that are staples in Mediterranean countries to enjoy the delicious flavors of this ancient diet!

What foods can you not eat on a Mediterranean diet

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. To maintain the health benefits of this diet, certain foods should not be consumed. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items may be quickly absorbed by your body as sugars which can lead to weight gain. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars also fall within this category. You should limit your intake of sweetened drinks, including soda, teas with added sugars, juices, and other sugary beverages. They won't support weight loss or healthy nutritional profiles.

Red meats as well as processed meats should be avoided in Mediterranean-style meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Processed lunchmeat products contain nitrates that may increase cancer risks due to their association with cell damage responses throughout the body's cells. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. If you prefer, it can be used to make smoothies and oatmeal. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

Statistics

The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

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How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet is a great way to improve overall health and quality of life. Healthy fats, whole grains and legumes are all part of this eating plan. Fresh fruits and vegetables are also included in the daily meals. This eating style can have many health benefits, including better blood lipids and glucose control, lower risk of certain cancers and better cardiac health, better weight management, and enhanced cognitive function. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
Integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
To get more nutrition, include moderate amounts yogurt, cheese, or milk throughout the day.
Use olive oil as the primary cooking fat instead of traditional oils;
For a complete Mediterranean experience, enjoy a red grape occasionally.

You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. When combined with regular vigorous exercise, you could experience even greater gains in both short-term results and long-term health benefits.