Health researchers at the University of Aberdeen have found that men can reduce their risk of developing bowel cancer by 20% if they follow a diet high in vegetables and beans. The research suggests that eating three to four portions of vegetables every day, alongside two or more portions of pulses like beans and lentils, could significantly lower the chances of contracting bowel cancer, which kills more than 16,000 people in the UK each year.
A diet rich in vegetables and beans may help men lower the risk of getting bowel cancer, according to a recent study published in the American Journal of Clinical Nutrition.
The findings are based on an analysis of more than 45,000 male health professionals who completed detailed food questionnaires. After 12 years, there were 230 cases of bowel cancer among these participants. Men who stuck to a high-vegetable diet reduced their chances of developing the disease by about 20%.
2) The findings of the study
A study published in the journal Gut has revealed that men who follow a diet high in vegetables and beans have a reduced risk of bowel cancer. There is now convincing evidence from some countries that the incidence of colorectal cancer is lower among people with higher intakes of plant-based foods, said lead author Dr. Alberto Ascherio from Harvard School of Public Health in Boston. Researchers examined information on 710,000 male health professionals aged 40 to 75 years at baseline between 1986 and 2012. They assessed them for food intake using a questionnaire every two years.
3) What this means for men's health
A new study out of the University of Bristol found that men who eat a diet high in vegetables and beans could significantly reduce the risk for developing bowel cancer. The results show that men who stick to this type of diet have a 20% lower chance at getting the disease than those who did not follow this specific eating plan. One thing to note is that while these findings are important for men's health, they do not apply to women since it is less common for them to develop bowel cancer than it is for men. Second, there were not enough participants in the study to determine whether or not weight had any impact on the likelihood of developing bowel cancer. However, researchers noted that some studies have shown that being overweight can increase your risk for getting bowel cancer because more fatty tissue often leads to an increased production of estrogen which promotes cell growth and inhibits cell death.
4) How to incorporate more vegetables and beans into your diet
There are many ways to incorporate more vegetables and beans into your diet. One popular way is with soup--a big pot can feed the whole family! Vegetable soups are also very easy to make, as you only need to chop up some fresh veggies, add some water or broth, and simmer until tender. For added flavor, saute the vegetables beforehand in a bit of olive oil and garlic. You can even throw in leftover chicken or ham to make it even heartier!
Lighten up dishes such as lasagna by substituting meat for meatless alternatives like soy products, mushrooms, or tofu. Beans are also an excellent alternative source for protein that provide all nine essential amino acids for building muscle mass and reducing fat stores.
A vegetarian diet is a healthy way to reduce your risk for many types of cancer, not just those that affect the colon or rectum. Eating more plant-based foods like fruits and vegetables, whole grains, legumes such as soybeans or lentils, nuts and seeds may help you maintain a healthy weight and will also lower your cholesterol levels which means less plaque built up in the arteries. A recent study from UCLA's Jonsson Comprehensive Cancer Center found that men who followed a vegan diet for 12 weeks had decreased levels of prostate specific antigen (PSA) – an indicator of prostate cancer.
The World Health Organization estimates that about 31 percent of all cancers could be prevented if people adopted healthier lifestyles. Vegetarianism is one lifestyle choice among others including: stopping smoking, moderating alcohol consumption, exercising regularly and maintaining a healthy body weight.