Food For Better Health,  Recipes,  Vegetables

Reducing Cancer Risks with Food

It is National Fruit and Vegetables Month and new cancer research just released, affirms a long-held theory that what foods we eat directly influences our health.

Since you may not want to read the 12,000-page report, nor the 100-page summary compiled by the World Cancer Research Fund and the American Institute for Cancer Research; here it is in a nutshell…

Calorie Source Chart / JoAnn's Food Bites

Eat your vegetables
Don’t gain excess weight
Avoid excess alcohol & processed meats
Be active

The Continuous Update Project is the world’s largest source of scientific research on cancer preventative and survivor-ship through diet, nutrition, and physical activity.

CUP has compiled global research and released its 3rd expert report.  The 2nd report was released in 2007.

The report suggests strong evidence exists that WHOLE GRAINS DECREASE the risk of col-rectal cancer.

What are the WHOLE GRAIN foods we should be eating to reduce our risk of cancer?

Anatomy of a Whole Grain/JoAnn's Food BitesMost grains we consume are refined grains. During refining, grains are broken into pieces which removes the bran and germ – the most beneficial parts of the grain.

Refinement removes most of the fiber, vitamin B and some protein which occur naturally in grains.

To be considered, WHOLE GRAIN,  the kernel of the grain has been cracked, crushed or flaked, but has retained the same proportion of bran and germ, found in the original grain, before processing.

CUP’s report suggests foods containing DIETARY FIBER DECREASE the risk of col-rectal cancer.

Foods high in dietary Fiber to lower risk of cancer

Whole Wheat Pasta
Bran Flakes
Bran Muffins
Oatmeal, instant or cooked
Popcorn – Air-Popped, not microwavable bags
Brown Rice
Rye Bread
Whole Wheat Bread

Eating non-starchy vegetables and fruit can protect against several types of digestive cancers

Yeap, your parents always told you to eat your vegetables…and this proves them right.

Research evidence, according to the World Cancer Research Fund, suggest consumption of NON-STARCHY vegetables decreases the risk of cancer in the mouth, larynx, pharynx, esophagus, lung and breast.

Regular consumption of fruit can decrease lung cancer; consumption of citrus fruit can reduce stomach cancer, and significant consumption of both non-starchy vegetables and fruit can decrease the risk of bladder cancer.

Shockingly – the research suggests low citrus intake – as low as 45 grams per day, can INCREASE the likelihood of stomach cancer!

“The evidence suggesting that low consumption of fruit increases the risk of stomach cancer (increase risk was apparent at intakes below about 45 grams per day when compared with an intake of about 100 grams per day) and colorectal cancer (increased risk was apparent at intakes of 100 grams or less per day when compared with an intake of 200 grams per day or more).” (page 12 of Continuous Update Project).”

Foods considered to be Non-Starchy

Green Beans
Bean Sprouts

Considerations for Lowering Cancer Risks

Increase your daily intake of Vitamin C by eating citrus – or taking a dietary supplement – because the research demonstrating how you can lower your risk of colon cancer.

Even for tobacco users, which were included in the research, showed a reduced risk of lunch cancer with a higher consumption of Vitamin C.

Increase your intake of beta-carotene, as it can decrease your chances of getting lung cancer, even if you are a smoker.

High in Beta-Carotene

Sweet Potatoes
Winter Squash

Set a goal for yourself during National Fruits and Vegetable Month to eat more of these nutritious foods to improve chances for better long-term health.

Watch our YouTube video on how to cook a

Used Tad McBride’s Samurai Sauce in the stir-fry



Give me your thoughts...