The foods we put in our body are broken down, processed and invariably become a part of us. Their protective or harmful qualities, in turn, change our bodies accordingly. One such harmful and significant change to our body is breast cancer. Unsurprisingly, our diets can protect us from breast cancer or put us at risk of breast cancer.
Is there scientific evidence of diet and breast cancer risk?
A recent randomized controlled study found that post-menopausal women who followed low-fat diets may have a reduced risk of death from breast cancer. The study gave 40% of the participants two years of dietary counseling sessions, followed-up with all 48,935 participants for 20 years.
Participants who had dietary counseling followed a low fat, high fruit and vegetable diet. They had a 21% lower chance of breast cancer death when compared to those who followed a less-restricted diet. Not only had the diet conferred protective effects, but it also allowed a modest amount of weight loss.
What diets lower breast cancer risk?
In the study, the women followed these dietary recommendations:
- Lower fat intake to one-fifth of their energy consumption
- Five or more fruit and vegetable servings
- Six or more grain servings
These guidelines are also recommended and mirrored by other well-established diets, such as the ACS diet, the DASH diet, the aMED diet, the HEI diet.
In addition, the diets mentioned above recommend:
- Poultry or fish as meat options
- Nuts as fat options
- Less red and/or processed meats
- Less sugar-sweetened beverages
- Less highly-processed foods and refined grain products
- Avoiding alcohol
Are these diets suitable for all?
These dietary recommendations are generally safe for the wider population. However, it is best to consult your doctor or dietician if you have existing dietary restrictions or medical conditions.
Although the protective effects for breast cancer were studied in post-menopausal women, younger individuals can still benefit. These diets help maintain a healthy weight that reduces the overall risk of breast cancer and improves overall health.
Another study showed that women diagnosed with invasive breast cancer might reduce their all-cause mortality risk when following the diets mentioned above (ACS, DASH, aMED, HEI diets).