Eating whole grains daily, such as brown rice or whole-wheat bread, reduces colorectal cancer risk, with the more you eat the lower the risk, finds a new report by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF). This is the first time AICR/WCRF research links whole grains independently to lower cancer risk.
Diet, Nutrition, Physical Activity and Colorectal Cancer also found that hot dogs, bacon, and other processed meats consumed regularly increase the risk of this cancer. There was strong evidence that physical activity protects against colon cancer.
“Colorectal cancer is one of the most common cancers, yet this report demonstrates there is a lot of people can do to dramatically lower their risk”. “The findings from this comprehensive report are robust and clear: Diet and lifestyle have a major role in colorectal cancer.”
The new report evaluated the scientific research worldwide on how diet, weight and physical activity affect colorectal cancer risk. The report analyzed 99 studies, including data on 29 million people, of whom over a quarter of a million were diagnosed with colorectal cancer.
Diets that include lots of vegetables, fruits, and whole grains have been linked with a decreased risk of colon cancer. Eat less red meat (beef, pork, or lamb) and processed meats (hot dogs and some luncheon meats), which have been linked with an increased risk of colon cancer.
For reducing colon cancer risk, whole grains and regular exercise are a must, while processed meats and alcohol should be limited, a large research review finds. Three servings (about 3 ounces) a day of whole grains – such as brown rice or whole-wheat bread – may lower colon cancer risk by 17 percent, according to a new report from the American Institute for Cancer research and the World Cancer Research Fund International.
Eating whole grains daily reduces the risk of colorectal cancer, a report by the American Institute for Cancer research (AICr) and the World Cancer Research Fund (WCrF) found. This report marks the first time research by the AICr/WCrF has linked whole grains independently to lower cancer risk.
Researchers analyzed 99 studies, which included data on 29 million people- over a quarter of whom were diagnosed with colorectal cancer.
Eating about three servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17 percent, the report specifically found. It also concluded that “consumption of whole grains probably protects against colorectal cancer.”
As well, the report links the consumption of fish and foods containing vitamin C with a lower risk. Eating milk and dairy products “probably protects against colorectal cancer,” as does taking calcium supplements.
And greater consumption of whole grains confers even more protection, said the researchers, who evaluated close to 100 studies. Among more than 29 million adult participants, about 250,000 had colon cancer.
“The extensive review of the scientific literature revealed that colorectal cancer is largely preventable through a healthy diet and lifestyle”.
“Maintaining a healthy body weight, physical activity, a healthy diet, and avoiding smoking and high alcohol intake all contribute to lower risk of colorectal cancer.”
Limiting red meat, such as beef or pork, to no more than 500 grams (cooked weight) a week. That’s about 17 ounces or just over a pound. Also, eat little, or no, processed meat such as ham, hot dogs, and bacon.
Being overweight or obese, or drinking two or more alcoholic drinks (30 grams) a day was also linked to greater colon cancer risk.
“A healthy diet should include an emphasis on high-fiber whole grains, fruits and vegetables, and less on highly processed grains or starchy foods, especially those high in added sugars and fats,” Giovannucci said.
Other sources of dietary fiber, dairy products, and calcium supplementation were also deemed beneficial for lowering colon cancer risk. However, supplements will not take the place of a healthy diet, the report noted.
Colon cancer is the fourth most common cancer worldwide and the third most common in the United States. It is also the fourth most common cause of cancer-related deaths globally.
How Whole Grains Can reduce risk Of Colon Cancer?
Whole grains include both the grain’s bran and germ.” The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins, and fiber. The germ is the part of the grain that has the potential to sprout into a new plant.
It contains many B vitamins, some protein, minerals, and healthy fats. “The whole grain is a rich source of phytochemicals and antioxidants that have anticancer properties”.
Further making sense of the connection between eating whole grains and reducing cancer risk, he adds that “whole grains are thought to exert beneficial effects in colorectal cancer prevention by lowering fasting insulin levels.”
While whole grains and fruits and veggies topped the recommended foods, the team also observed more “limited” but noteworthy evidence that fish, foods containing vitamin C, vitamin D, and multivitamin supplements may also help to lower risk.
Whole-wheat bread and other food containing whole grains are an important part of a diet that appears to lower the risk of colon cancer. For reducing colon cancer risk, whole grains and regular exercise are a must, while processed meats and alcohol should be limited
The report also cites strong evidence that being physically active decreases the risk of colon cancer. Recommended action: Physical activity for at least 30 minutes a day, and sitting less.
“Colorectal cancer is one of the most common and most deadly cancers, but it doesn’t have to be”.
“People can’t choose their biologic parents, nor the environment into which they’re born, and these things we know influence cancer risk”. “But people can control their diet and the amount of exercise they get, so they can reduce their risk for colorectal cancer.”
Other Factors Found To Increase Colorectal Cancer Include:
- Eating high amounts of red meat (above 500 grams cooked weight a week), such as beef or pork
- Being overweight or obese
- Consuming two or more daily alcoholic drinks (30 grams of alcohol), such as wine or beer
No conclusion could be drawn one way or another with respect to a range of other foods, including cereals, potatoes, poultry, shellfish, coffee or tea.
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