Episode 108. Women, Food and Breast Cancer
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Dietary fiber appears to be the star of the show when it comes to reducing risk of breast cancer. Scott cites scholarly articles from reputable scientific journals that emphasize the importance of whole food fiber, and soy.
The more fiber and soy, the less risk
- Advocates of high protein-low carb diets are reacting strongly to research showing vegetarian and vegan diets. Scott observed that these individuals don’t provide any exchange to rebut research into high carb and high fiber diets.
- A study (Vertanen et al) has just been released. It documents heart failure risks associated with high protein diets.
- Crowding out meat from a diet is shown to be important.
- Eating a vegan diet reduces risk of all causes of [disease related] mortality.
- Fiber consumption is directly related to lower risks of breast cancer. At least one study showed an “inverse association” between fiber intake and breast cancer risk.
- The more fiber, the less risk, and vice versa. The results from this study in the European Journal of Nutrition show that dietary soluble fiber intake is associated with a significantly reduced risk of breast cancer among pre-menopausal women.
- The average woman in the US eats too little fiber.
- Eating high-fiber foods is superior to taking fiber supplements. 25g a day is a minimum fiber recommendation. Conscious vegetarians take in about 37g per day, and vegans consume more than that.
- If you’re going to measure anything in a diet, better make it be fiber.
- Soy appears to be another nutritional “angel” in the fight to prevent breast cancer. Its phytoestrogens have protective effects against this form of cancer.
- Soy also has protective effects against ovarian cancer, according to a study published in the British Journal of Cancer.
- Best soy sources (unprocessed of course) are soybeans, soy nuts, edamame, tofu, miso, and soy milk.
- Dairy is the bigger risk factor in suppressing male hormones.
[References and Citations]
Vertanen et al. (2018). “Intake of Different Dietary Proteins and Risk of Heart Failure in Men.” The Kuopio Ischaemic Heart Disease Risk Factor Study. Circulation: Heart Failure. Vol 11, Issue 6.
Li Q, et al. (2013). “Dietary fiber intake and risk of breast cancer by menopausal and estrogen receptor status.” European Journal of Nutrition. 51(1):217-23.
Dong, Jia-Yi, et al. (2011). “Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies.” The American Journal of Clinical Nutrition. Volume 94, Issue 3, pp 900–905.
Clemens, R, et al. (2012). “Filling America’s fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods.” Journal of Nutrition, 142(7)
Lee, SA, et al. (2009). “Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study.” American Journal of Clinical Nutrition, Jun;89(6).
Wu, AH, et al. (2000). “Effects of soy foods on ovarian function in premenopausal women.” British Journal of Cancer, Jun;82(11).
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