For diet and cancer prevention, do we really know enough to act?

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We do know enough now to make eating choices that lower our risk of cancer. In fact, we know that for people with typical American diets, waiting for more information before making any changes is increasing their risk of cancer.

It’s true that research on diet to lower cancer risk is a hot area with many questions still to be answered. That’s why it’s important when making changes to make your decisions on guidelines based on the overall body of research. Trying to act on each new study that makes headlines can make you feel like you’ve got whiplash… not a wise approach.

This year’s AICR Research Conference featured the renowned Dr. Walter Willett of Harvard University presenting his view of what we know and don’t know on diet and cancer. Here’s my take, based on Dr. Willett’s presentation and others at the conference. Read more… “For diet and cancer prevention, do we really know enough to act?”

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    Swap plant protein for meat, feel full and eat less later, study suggests

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    When you eat protein, the source of that protein can make a difference when it comes to cancer prevention: AICR recommends limiting red meat, avoiding processed meat, and eating a variety of plant foods including legumes such as beans.

    Now a study published in the journal Food & Nutrition Research suggests that getting your protein from plant-based foods may also provide benefits for appetite control.

    In this study, researchers from the University of Copenhagen in Denmark fed 43 healthy young men who were normal weight or slightly overweight three different meals: a high protein meal based on legumes, a high protein meal based on meat, and a low protein meal based on legumes. Read more… “Swap plant protein for meat, feel full and eat less later, study suggests”

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      Steps to make vegetarian meatballs, Mediterranean inspired

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      Enjoying vegetarian “meatballs” is a thing! Bloggers and food writers are getting creative, rolling up savory little bites filled with beans, lentils, whole grains, and vegetables as an addictive alternative to meat-based balls. These little treats are delicious as an appetizer at a party, served with pasta and a sauce, or showcased as the main event at your next meal.

      For this recipe, I found my inspiration in the Greek culinary tradition of keftedes—fried meatballs often served with French fries and a salad or as part of a meze (appetizer) platter. I skipped the meat and replaced it with hearty black-eyed peas (I had the most amazing black-eyed pea dish in Greece which inspired this idea!), along with nut meal, flax seeds, and red onions.

      The tastes of the Mediterranean are highlighted in this dish with dates, sun-dried tomatoes, and Greek herbs. I paired it with a bright lemony tahini dip. Read more… “Steps to make vegetarian meatballs, Mediterranean inspired”

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