Recent studies, including one from the National Library of Medicine, have found that following a Mediterranean diet could lower the risk of developing cancer by as much as 24%. Researched by multiple reputable studies, the Mediterranean diet has scientific support in being a way of eating to not only support cancer prevention but also be beneficial to health in many ways. We are here to step into the science and explore what the Mediterranean diet is, how its components work together, and some tips towards easily starting to incorporate it into your life.
What is the Mediterranean Diet?
The Mediterranean diet isn’t a restrictive set of rules. It is simply a diet inspired by the traditional ingredients and dishes of the countries bordering the Mediterranean Sea, like Greece, Italy, and Spain. At its core, this diet emphasizes vegetables, fruits, nuts, seeds, legumes, and whole grains. Protein suggestions are fish, seafood, and poultry, and recommend avoiding red meat, processed foods, and added sugars. The vitamins, minerals, fiber, and healthy fats can create a powerful defense system for your body, helping to prevent cancer or anyone looking to try a scientifically supported diet based on healthy living.
The Science: How It Reduces Cancer Risk
The 24% reduction in cancer risk is a compelling statistic, but how does this diet achieve such a protective effect? The benefits stem from the unique combination of its components, which work together to fight disease on multiple fronts.
The Power of Plant-Based Foods
The foundation of the Mediterranean diet is its abundance of plant-based foods. Antioxidants are in abundance in fruits, vegetables, and whole grains. These are natural compounds that neutralize harmful molecules called free radicals. Free radicals can cause cellular damage (oxidative stress), which is a known contributor to cancer development. With the Mediterranean diet’s high levels of colorful plants and unprocessed ingredients, you can provide your body with antioxidants that protect your body from harmful cellular damage.
High fiber is key to the Mediterranean diet. Studies have shown that promoting healthy digestion and regular bowel movements can reduce the risk of colorectal cancer. It also feeds the beneficial bacteria in your digestive system, creating a healthy microbiome that improves the immune system and reduces inflammation.
Healthy Fats and Anti-Inflammatory Properties
Chronic inflammation is a key driver of many diseases, including cancer. The anti-inflammatory benefit of the Mediterranean diet is credited to its primary fat source: extra virgin olive oil. Olive oil is rich in monounsaturated fats and oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen. All in moderation, of course!
Limiting Red and Processed Meats
Reducing red and processed meats is a key aspect of the Mediterranean diet lifestyle. Bacon and sausage have a correlation to an increased risk of certain cancers, especially colorectal cancer. By treating red meat as an occasional food rather than a daily staple, you significantly lower your exposure to cancer growth.
Fatty fish is a great option! Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, anti-inflammatory agents, and classic staples of the Mediterranean diet. By replacing saturated fats from red meat and processed foods with these healthier options, you actively reduce the level of inflammation in your body.
Beyond Cancer: Overall Health Benefits
Studies have linked the Mediterranean diet to cancer prevention, yet the health benefits go further. The list below is some of the positive outcomes of following this food lifestyle.
1. Improve Heart Health
The Mediterranean diet can reduce blood pressure, lower cholesterol, and decrease the risk of heart attack and stroke.
2. Support Brain Function
Protects against cognitive decline, dementia, and Alzheimer’s disease.
3. Manage Weight
The focus on fiber-rich, whole foods helps to keep your system moving without feeling hungry or deprived of delicious foods
4. Prevent Diabetes
Avoiding processed foods can improve blood sugar control and insulin sensitivity.
Start Your Mediterranean Diet Journey
Switching diets can seem overwhelming, yet small, sustainable, and affordable changes in your daily routine can produce results quickly. Here are some simple steps to switching to a Mediterranean diet lifestyle.
1. Olive oil
Butter may be delicious, but it is certainly not heart-healthy. Use extra virgin olive oil for cooking, salad dressings, and as a finishing drizzle over cooked dishes.
2. Eat More Vegetables
Aim to fill half your plate with vegetables at every meal. Don’t be afraid to experiment. Try roasting broccoli with garlic and olive oil, adding spinach to your eggs, or snacking on bell pepper strips.
3. Switch to Whole Grains
Choose whole-wheat bread, brown rice, quinoa, and oats over their refined white counterparts.
4. Fish
Swap out a red meat or chicken dinner for a fatty fish like salmon or tuna. Canned tuna or salmon packed in olive oil (heart-healthy!) is an easy way to get started.
5. Nuts and Seeds
Feeling hungry between meals? Almonds, walnuts, or sunflower seeds make for a quick and satisfying snack.
6. Legumes
Humans need protein, and a great way to ensure you are eating healthy on the Mediterranean diet is to incorporate beans, lentils, and chickpeas into salads and soups.
Final Thought
With studies showing a benefit from the plant-based, vegetable-forward forward and lean protein diet reducing the risk of cancer and improving heart health, it might be something to incorporate into your daily meal plans!
