Cancer rates are on the rise globally, with over 20 million cases reported each year. In India alone, a 2022 study published in the Indian Journal of Medical Research reported approximately 1.4 million cancer cases, a number expected to rise by 12.8% by 2025 compared to 2020. [1]
While multiple factors contribute to cancer, diet and lifestyle choices have been consistently identified as significant influencers.
Dr. Saurabh Sethi, a Harvard-based gastroenterologist, highlights four impactful dietary swaps—supported by scientific research—that can reduce your cancer risk. Let’s take a closer look:
What the research says:
A 2019 study published in The BMJ found that individuals who consumed high quantities of sugary beverages had a higher overall cancer risk, particularly breast cancer. [2]
Simple Swap:
Replace sugary drinks with sparkling water, flavored with natural ingredients like lemon or mint.
What the research says:
According to the World Health Organization (WHO), alcohol is a major risk factor for breast cancer. The International Agency for Research on Cancer (IARC) estimates that in 2020, 40,000 breast cancer cases in Europe were linked to alcohol consumption. [3]
Simple Swap:
Opt for non-alcoholic alternatives like mocktails, coconut water, or local seasonal drinks such as kokum sharbat.
What the research says:
The IARC classifies processed meat as a Group 1 carcinogen and red meat as a probable carcinogen (Group 2A). A 2011 meta-analysis in PLOS ONE confirmed the link between red/processed meat consumption and increased risk of colorectal cancer. [4]
Simple Swap:
Include lean protein sources like chicken, fish, legumes, paneer, or tofu in your meals.
What the research says:
A 2020 meta-analysis in Nutrients found that a higher intake of whole grains is linked to a reduced risk of several cancers, including colorectal, colon, gastric, pancreatic, and esophageal cancers. [5]
Simple Swap:
Replace refined products like white bread and pasta with whole grain options, such as oats, brown rice, or whole wheat bread.
You don’t need to overhaul your diet with expensive or exotic superfoods. Sometimes, small, sustainable changes can make the biggest difference. The key lies in consistency and making informed choices about what goes on your plate.
References:
Sathishkumar, Krishnan; Chaturvedi, Meesha; Das, Priyanka; Stephen, S.; Mathur, Prashant. Cancer incidence estimates for 2022 & projection for 2025: Result from National Cancer Registry Programme, India. Indian Journal of Medical Research 156(4&5):p 598-607, Oct–Nov 2022. | DOI: 10.4103/ijmr.ijmr_1821_22
Chazelas E, Srour B, Desmetz E, Kesse-Guyot E, Julia C, Deschamps V, Druesne-Pecollo N, Galan P, Hercberg S, Latino-Martel P, Deschasaux M, Touvier M. Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort. BMJ. 2019 Jul 10;366: l2408. doi: 10.1136/bmj. l2408. PMID: 31292122; PMCID: PMC6614796.
https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer
Chan DS, Lau R, Aune D, Vieira R, Greenwood DC, Kampman E, Norat T. Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies. PLoS One. 2011;6(6):e20456. doi: 10.1371/journal.pone.0020456. Epub 2011 Jun 6. PMID: 21674008; PMCID: PMC3108955.
Gaesser, Glenn A. 2020. "Whole Grains, Refined Grains, and Cancer Risk: A Systematic Review of Meta-Analyses of Observational Studies" Nutrients 12, no. 12: 3756. https://doi.org/10.3390/nu12123756
(Rehash/Sakshi Thakar/MSM)