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30% of Cancer Linked to Diet: Here’s How to Eat Smarter

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What we eat plays a crucial role in our health, with around 30% of cancer risk factors linked to our diet. However, recent changes in eating habits have raised red flags about our well-being. Let’s explore the unhealthy eating patterns that put us at risk and explore how to shift toward healthier eating choices to protect our health.

An image to aid understanding of the article. Meat. / Pixabay

In 2021, South Korea reported 32,751 new cases of colon cancer, a figure comparable to thyroid cancer, which consistently ranks among the top two most common cancers. The rise in colon cancer cases highlights the influence of diet on health, particularly the risks associated with consuming excessively processed meats, sausages, ham, and bacon.

A Western-style diet — rich in red meat, refined grains, fried foods, processed meats, high-fat dairy products, sugars, and desserts — further increases the risk of pancreatic and prostate cancers. Prostate cancer, which affected 18,697 men, is the fourth most common cancer among males. Meanwhile, the incidence of pancreatic cancer was reported at 8,872 cases, showing a slight gender disparity. Among men, pancreatic cancer ranks eighth (4,592 cases), and among women, it ranks sixth (4,280 cases). This highlights the significant impact of dietary habits.

Diets high in red meat (like beef and pork), processed meats, and refined grains also heighten the risk of colon cancer.

Cooking meat, especially over direct heat, can produce carcinogens such as benzopyrene, with the charred parts being particularly hazardous. Despite this, many people prefer grilled meats, believing that “grilled meat tastes better,” while the number of people opting for healthier cooking methods like boiled meat or soups declines.

It’s common for people to skip vegetables during meals, choosing to eat only grilled meat. Such eating habits increase the risk of diseases, including cancer.

An image to aid understanding of the article. Vegetables. / Pixabay

Modern diets should prioritize foods rich in dietary fiber and unrefined carbohydrates, like vegetables, to help reduce the risk of colon, prostate, and pancreatic cancers. Consuming vegetables, fruits, legumes, whole grains, fish, and poultry (like chicken and duck) can lower these risks.

Pairing leafy greens, onions, garlic, and raw cabbage with meat provides antioxidants and phytochemicals that help reduce carcinogens. Foods like grapes, tomatoes, green peppers, and broccoli help prevent cell damage and inhibit cancer development. Also, sweet potatoes and carrots, high in beta-carotene, possess cancer-fighting solid properties.

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