Just in time for your New Year’s resolution to eat healthier and lose weight, US News published Best Diets 2016, a comprehensive review of diets of all kinds, including for overall health, weight loss and chronic disease prevention. They didn’t include lowering cancer risk in their analysis, but I couldn’t help but notice that most of the highest ranking diets would work well with AICR’s New American Plate model – designed for reducing risk of cancer and other chronic diseases.
They asked experts in nutrition and weight loss to rate – using the research behind them – how strong the diets are for long and short term weight loss, nutrition, safety, preventing and managing diabetes and heart disease, and how easy it is to follow. The DASH diet (to lower hypertension)won in the most categories, with Weight Watchers ranking highly too. Others scoring well were a diet for brain health (MIND) and for lowering cholesterol (TLC). Continue reading →
The new Dietary Guidelines for Americans are out and they take a step in the right direction to help you make choices to lower your risk for cancer. Two key pieces of advice–eat a healthy diet that includes plenty of plant foods and keep sugary foods and drinks to a minimum. And that could mean fewer cases of cancer associated with poor diet and obesity.
You can put these into practice with our New American Plate model – filling at least 2/3 of your plate with vegetables, legumes, whole grains and fruit, and 1/3 or less with fish, poultry, meat and dairy.
The guidelines also recommend keeping your added sugar to 10 percent or less of your total calories. As we wrote earlier about the nutrition label and sugar, if you follow a 2000 calorie diet, you could have about one cup of fruit yogurt and one small dark chocolate bar. That’s because foods with high amounts of added sugar contribute to overweight and obesity, a cause of 10 cancers, including colorectal, postmenopausal breast and kidney.
Unfortunately, the Dietary Guidelines does not reflect the evidence-based recommendation from the independent expert committee to advise Americans to limit red and processed meat. It is disappointing that industry lobbying efforts succeeded in preventing the clear and simple message that these increase risk for colorectal cancer. AICR research has shown that red and processed meats are convincingly linked to colorectal cancer, and the World Health Organization has also recently established that link. Here’s our recommendation:
One of the most common questions we get here at AICR is about sugar. And it can be confusing. The overall body of evidence suggests that sugar’s link to cancer risk is an indirect one: diets high in sugar can lead to obesity, and excess body fat is a cause of ten different cancers.
But now comes a study performed in mice that is getting a lot of media attention. It suggests a more direct link between sugar consumption and breast cancer development. Published in Cancer Research, the study is interesting, says AICR Vice President of Research Susan Higginbotham, PhD, RD, “but it’s important to recognize, that this is a single study and it is testing diets in mice, not in people.”
“Our reports, which have reviewed thousands of studies on diet and cancer, have found no evidence that sugar or added sugar directly causes cancer in humans. “We recommend limiting energy-dense foods and avoiding sugary drinks, but current evidence suggests it is not necessary to avoid sugar altogether.”
The animal study
In this animal study, researchers fed groups of mice diets with increasing amounts of the sugar sucrose – your basic white table sugar – and compared them to mice fed a sugar-free starch-based diet. These mice all were carrying breast cancer cells. Continue reading →