Study: Eating Plant-Based Can Help Lower Your Risk of Certain Cancers

Gastrointestinal cancers account for 35 percent of all cancer-related deaths worldwide, which begs the question, how can we better protect our digestive health today? The key is being mindful of what we put into our bodies. Upholding high standards for your diet is essential for maintaining your digestive health, and new research reveals that eating plant-based can protect your body from several digestive cancers including liver, esophageal, gastric, and colorectal.

Researchers from the Shandong University of Traditional Chinese Medicine observed how diet correlated with several common digestive cancers to better understand diet's role in gut and gastrointestinal health. By examining data from five databases including PubMed, Medline, Embase, Web of Science databases, and Scopus, 3,059,009 people were analyzed, a massive sample size that allowed the researchers to effectively determine how plant-based diets impacted the development of common digestive cancers.

The study found that plant-based diets were associated with a reduced risk of pancreas cancer, colorectal cancer, colon cancer, rectal cancer, gastric cancer, liver cancer, and esophageal cancer in the cohort studies. The researchers also found similar connections in case-control studies for pancreatic cancer, colorectal cancer, gastric cancer, pharyngolaryngeal cancer, and liver cancer. Despite these connections, this study found no associations between plant-based diets and colon or rectal cancer. Overall, the researchers determined that eating more plant-based can curb your risk of these digestive cancers.

“The implication of this study is a call for action to pay special attention to plant-based diets to reduce the risk of digestive system cancers,” the study claims. “In summary, it is important to understand and reveal eating habits that make our lives healthier and the important role these habits play in the management and prevention of oncological diseases. Our study proposes that a plant-based diet is promising to prevent the development of cancer."

The study notes that a plant-based diet excludes all animal-based products, defined by higher levels of fruit, vegetable, legume, and nut consumption. Examining the eating habits of the respondents, the researchers concludes that those following plant-based diet patterns showed fewer signs of digestive cancer development when compared to those consuming meat and dairy products.

This research joins a growing body of information forging a significant connection between plant-based foods and gut health. This September, another study from the University of Birmingham found that eating more lentils, beans, and legumes changes the gut microbiome to be healthier and generates a flush of positive health effects, as well as a lower risk of disease.

Adopting a plant-based diet may initially be a challenge, especially because your gut is likely telling your brain that you need high-fat foods. Another recent study found that bacteria in your gut are responsible for those insatiable high-fat food cravings. The study aims to better understand why it's hard to cut out foods such as milk and red meat to help consumers transition to healthier plant-based options.

The researchers also suggested that eating red or processed meats correlates with an increased risk of digestive cancers. One study suggests that giving up meat can lower your risk of cancer by 14 percent. And cutting out meat from your diet can have even more significant effects for specific cancers such as prostate cancer, which is associated with a 29 percent reduced risk.

That is because processed meats including bacon and deli meats have been categorized as Group 1 carcinogens by the World Health Organization. Despite not finding a connection in the most recent study, Researchers from Brigham and Women’s Hospital in Boston found a significant connection between red and processed meat consumption and a higher risk of colon cancer.

Research shows that regular meat consumption leads to cancer, and this new study shows that adopting a plant-based diet could significantly reduce your risk of several common digestive cancers.

For the latest plant-based happenings, check out The Beet's News articles. 

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.