Everything You Ever Wanted to Ask Your Dietitian About Preventing Colon Cancer
What if my diet is high in fiber, fruits, and vegetables, and lower in fat, saturated fat, red or processed meat, sugar, and alcohol? How much would it help reducemy risk?
We don’t quite know what the diet-related portion of risk is. Scientists do estimate that up to 75 percent of all cases of colorectal cancer could be prevented through following a mostly plant-based diet, maintaining a healthy body weight, keeping physically active, and not smoking (American Institute for Cancer Research, Diet, Nutrition, and Cancers of the Colon and Rectum, updated 2000).
What is fiber, exactly?
Often called “roughage,” fiber is any part of a plant food that does not break down during digestion. There are two types of fiber: insoluble and soluble.
Water-soluble fiber dissolves in water to make a gel-like material. It is found in oats, barley, psyllium, beans, some fruits, vegetables and nuts). Water-soluble fiber delays digestion and slows the movement of partly digested food through the small intestine.
Insoluble fiber is not able to dissolve in water. It speeds up the movement of partly digested food and is found in wheat bran, whole grain breads, vegetables, and fruits with edible skins andseeds, such as strawberries and tomatoes.
Is it still possible that a high-fiber diet may help reduce the risk of colon cancer?
Despite the two studies in April and May 2000 from the New England Journal of Medicine that blasted the benefits of fiber, I think it is. Some researchers say the studies do suggest that fiber won’t protect against colon cancer.
Between two groups of men and women, 35 years and older, studies found that there wasn’t a difference in the amount of new polyps found four years after the individuals had pre-cancerous polyps removed from their colons. One group ate a low-fat diet with 5 to 8 servings of fruits and vegetables a day, (averaging 35 grams of fiber a day) and the other group ate more red meat, fewer beans, and less fish (averaging 20 grams of fiber a day).
These results tell us that fiber doesn’t seem to inhibit the formation of polyps. So if fiber doesn’t inhibit polyps, can it still help prevent colon cancer? Quite possibly, and here’s why: Earlier we learned that only a certain percentage of formed polyps go on to become cancerous, which traditionally takes 10 years or so. This was a four-year study. The study did not measure whether there was a smaller percentage of cancerous polyps after 10 or more years. It did not measure mortality from colon cancer over 10 to 20 years.
Case in point: When you stop smoking, it can take 10 years to see a difference in your risk of lung cancer. One colon cancer researcher, John Potter of the University of Washington, stated that the process of developing polyps or cancer may take many years, even though polyps themselves become visible over a relatively short period of time.
So don’t throw away your raisin bran just yet. Researchers remind us that fiber definitely benefits us in other ways. Solid research links a high-fiber diet to lower blood pressure, decreased blood cholesterol levels, and reduced risk of developing type 2 diabetes.
How much fiber should my kids and I get every day? The National Cancer Institute recommends 20 to 30 grams of fiber a day for adults. I would definitely shoot for 30 grams a day. Generally young people, ages three to 18 years should take in daily fiber equal to, or greater than their age, plus 5 grams. A 10-year-old would shoot for a total of 15 grams, for example. Of course, it’s always a good idea to check with a health professional ifyou have special dietary needs or medical conditions.
Does the way we cook or grill food have anything to do with colon cancer risk?
A diet high in grilled or barbecued meat may increase the risk of colorectal and stomach cancers. This is because cooking meat, poultry, or fish at high temperatures, especially over an open flame, can cause cancer-promoting substances to form on the meat. I personally like my meat on the burned side, which is not a good thing when done often.
In general, high temperature cooking produces substances that may cause cancer. Cooking in hot fat generally occurs at a higher temperature than other methods. So cooking at lower temperatures (baking, boiling, braising, microwaving, poaching, roasting, steaming, stewing, and using a slow cooker) will definitely help.
Our website is not responsible for the information contained by this article. Webworldarticles.com is a free articles resource thus practically any visitor can submit an article. However if you notice any copyrighted material, please contact us and we will remove the article(s) in discussion right away.
This article was sent to us by:
Larissa O'Neal at
06232010
1. Mesothelioma Caused by Asbestos Exposure: A Deadly Disease
All articles in this directory are property of their respective authors. Additionally, read our Privacy Policy
© 2010 WebWorldarticles.com - All Rights Reserved. Partners: Gunblade Saga