Colon cancer is the second deadliest cancer in the U.S. and Canada, according to the Centers for Disease Control and Prevention. Switching opting for a more plant-based diet can lower your risk of colorectal cancers by 16 to 43 percent.
Going to a totally plant-based diet resulted in a 16 percent risk reduction, a vegetarian diet, allowing eggs and milk products resulted in an 18 percent risk reduction, and a vegetarian diet, allowing fish (otherwise known as a pescatarian diet) had a 43 percent risk reduction. The common factor in all these diets: ditching the meat. (In fact, even limiting meat consumption to just once a week showed a more modest 8 percent reduction.)
“Colorectal cancer is the type of cancer that has perhaps most traditionally been linked to diet,” says Tomas Campbell, MD, author of The Campbell Plan. “Not all recent studies have shown vegetarian patterns as being protective, and part of the reason may be what people are eating instead of meat. It may be important to not only cut down on animal foods, but also to increase fiber-containing foods, in other words whole grains, legumes, fruits, and vegetables; basically unrefined plants.”
Another aspect of this study to consider is the omega-3s found in fish, but you can get these healthy nutrients without sacrificing a plant-based lifestyle. “Fish is often touted for containing omega-3 fats, but you can also find omega-3 fats in some plants, particularly Chia seeds and ground flaxseed,” Dr. Campbell points out. “Walnuts also contain omega-3s.”
Fuel your morning with Dr. Campbell’s Muesli. “A few minutes preparing this muesli will yield many, many breakfasts,” he says. “Have a large, airtight container ready to store it.”
Makes 30 servings
42 ounces old-fashioned (rolled) oats
¼ cup chopped walnuts
¼ cup sliced almonds
¼ cup chopped dates
1 cup raisins
1. Combine all ingredients in a very large bowl or airtight container. Can be stored for up to two months.
2. Serve with nondairy milk, fruit, and ground flaxseed.
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