Eating well is important if you want to live a long and healthy life. The Mediterranean Diet is known to be one of the healthiest ways to eat.
For many years, scientists have looked into this food and found that it can help lower the risk of getting some diseases, like cancer.
A new study in JAMA Network Open looked at how the Mediterranean Diet can lower the chance of cancers linked to obesity.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of eating based on the traditional foods of countries like Greece, Italy, and Spain. This diet includes:
- Lots of fruits and vegetables
- Whole grains, such as brown rice and whole wheat bread
- Nuts and seeds
- Healthy fats, especially olive oil
- Fish and seafood
- Moderate amounts of dairy and poultry
- Very little red meat and processed foods
- Limited amounts of alcohol, mainly wine with meals
This diet is not just about eating certain foods, but also about enjoying meals with family and staying active.
The Study on the Mediterranean Diet and Cancer
The study was part of EPIC, which stands for the European Prospective Investigation Into Cancer and Nutrition.
For almost 15 years, this study tracked more than 450,000 people from different European countries. Scientists looked at what they ate and how their health changed.
The researchers divided people into three groups based on their Mediterranean Diet adherence:
- Low adherence (0-3 points) – People who rarely followed the diet
- Medium adherence (4-6 points) – People who followed the diet moderately
- High adherence (7-9 points) – People who strictly followed the diet
Findings of the Study
The study found that people who closely followed the Mediterranean Diet were 6% less likely to get cancers linked to fat than people who did not follow the diet. These types of cancer are:
- Breast cancer (in postmenopausal women)
- Colorectal cancer
- Kidney cancer
- Liver cancer
- Pancreatic cancer
- Stomach cancer
People who mostly stuck to the diet were less likely to get cancer than people who didn’t do it at all.
Why Does the Mediterranean Diet Reduce Cancer Risk?
Scientists believe that this diet helps reduce cancer risk because:
- It is rich in antioxidants – Antioxidants are found in nuts, fruits, and veggies. They protect the body from free radicals, which are harmful molecules that can cause cancer.
- It reduces inflammation – Cancer can happen when the body is inflamed for a long time. Fish, nuts, and olive oil are all good for you because they reduce inflammation.
- It promotes a healthy weight – Being overweight makes you more likely to get cancer. The Mediterranean Diet gives people healthy, filling foods that help them keep a healthy weight.
- It lowers insulin resistance – Cancer can happen when the body has too much insulin. Vegetables, healthy fats, and whole grains all help keep blood sugar levels in check and stop insulin intolerance.
Is Weight Loss the Main Reason for Lower Cancer Risk?
A lot of people think that the Mediterranean Diet lowers the risk of cancer just because it helps people lose weight.
The study did find that the diet lowered the chance of cancer, even when weight factors like Body Mass Index (BMI) and waist-to-hip ratio were taken into account.
In other words, the Mediterranean Diet does more than just keep you at a good weight.
How to Follow the Mediterranean Diet
Here are some simple tips to start following this diet:
- Eat more fruits and vegetables at every meal.
- Replace butter and margarine with olive oil.
- Choose whole grains like brown rice and whole wheat bread.
- Eat fish at least twice a week.
- Snack on nuts and seeds instead of chips or candy.
- Reduce red meat consumption and replace it with chicken or plant-based proteins like beans and lentils.
- Drink water instead of sugary drinks.
- Stay active and exercise regularly.
Conclusion
The Mediterranean Diet is a simple and delicious way to stay healthy. According to research, it can help lower the risk of many obesity-related cancers, even without weight loss being the main reason.
By making small changes to your eating habits, you can enjoy the benefits of this diet and improve your long-term health.
If you want to reduce your cancer risk and stay healthy, try adopting the Mediterranean Diet today!
