Hello, friends!

We often hear the phrase, “You are what you eat.” But did you know that this goes beyond just your weight or energy levels? What you put on your plate every day can be a powerful weapon in your body’s defence system against diseases like cancer.

As an oncologist in Lucknow, I see the direct impact of lifestyle on health. And when it comes to food, the evidence is crystal clear: good nutrition is not just about prevention; it’s about empowerment.

The Global and Indian Picture

The World Health Organization (WHO) states that 30-50% of cancers can be prevented by avoiding risk factors, with diet being a major player. In India, where our culinary heritage is rich with spices, vegetables, and legumes, we have a natural advantage. Yet, with the rise of processed foods, we’re also seeing a worrying trend.

The Heroes on Your Plate (The Do’s):

1. The Colour Brigade: Fill your thali with a rainbow of colours. The pigments that give fruits and veggies their bright colours are often powerful antioxidants.

   · Red: Tomatoes (cooked are even better!) are rich in lycopene, linked to reduced prostate cancer risk.

   · Green: Leafy greens like spinach and palak, and cruciferous veggies like cabbage and broccoli, are packed with fibre and cancer-fighting compounds.

   · Orange & Yellow: Carrots, pumpkins (kaddu), and mangoes are full of beta-carotene, great for cell protection.

2. The Fibre Force: Fibre is like a natural broom for your digestive system. It helps move food through your gut faster, giving harmful chemicals less time to linger. Whole grains like jowar, bajra, oats, and legumes like beans and lentils (daal) are your best friends here. A study by the Indian Council of Medical Research (ICMR) has consistently highlighted the role of dietary fibre in reducing colorectal cancer risk.

3. The Spice Guardians: Our Indian kitchens are already stocked with medicine! Turmeric (haldi) contains curcumin, a potent anti-inflammatory compound. Garlic, ginger, and black pepper are also stars in the cancer-prevention world.

The Villains to Avoid (The Don’ts):

The best oncologist in Lucknow explained:

• Processed and Red Meat: Love your bacon, sausages, and salami? The International Agency for Research on Cancer (IARC) classifies processed meat as a Group 1 carcinogen (the same group as tobacco!) because of its link to colorectal cancer. It’s okay to enjoy occasionally, but not daily.
• Sugar Overload: Sugar doesn’t directly cause cancer, but a diet high in sugary drinks and snacks can lead to obesity, which is a significant risk factor for many cancers.
• Too Much ‘Junk’ in the Trunk: Overcooking food, especially meats, at high temperatures can produce harmful chemicals. So, be mindful of that char on your tandoori chicken or barbecue.

Your Simple Action Plan: Don’t think of this as a strict diet. It’s a shift. Next time you go shopping, add one extra green vegetable and one colourful fruit to your basket. Swap that white bread for whole wheat chapati. Small steps create a lasting shield.

Your food is your medicine. Choose wisely, eat mindfully, and let your plate be your first line of defence.

FAQs on Diet and Cancer Prevention

1. Can diet really prevent cancer?

 Yes. According to WHO, 30–50% of cancers can be prevented by avoiding risk factors, and diet is one of the most important. Eating more fruits, vegetables, whole grains, and spices like turmeric while avoiding processed and junk food lowers cancer risk significantly.

2. What are the best foods to eat for cancer prevention?

 Focus on:

• Fruits & Vegetables (tomatoes, spinach, broccoli, carrots, pumpkins, mangoes)
  
• Whole Grains (jowar, bajra, oats, brown rice, whole wheat chapati)
  
• Legumes (beans, daals, lentils)
  
• Spices (turmeric, garlic, ginger, black pepper)
  

These foods are rich in antioxidants, fibre, and anti-inflammatory compounds.

3. Which foods should I avoid to reduce cancer risk?

 Limit:

• Processed & red meats (bacon, salami, sausages)
  
• Sugary foods & drinks (colas, sweets, pastries)
  
• Overcooked or charred meats (barbecue, deep-fried, heavily grilled foods)
  

4. Is sugar directly linked to cancer?

 Sugar itself doesn’t cause cancer, but excess sugar leads to obesity, which is a major risk factor for several cancers, including breast and colon cancer.

5. How much fibre should I eat daily?

Adults should aim for 25–35 grams of fibre daily, from whole grains, daals, beans, fruits, and vegetables. Fiber improves digestion and reduces the risk of colorectal cancer.

6. Can Indian food really protect against cancer?

 Absolutely! Traditional Indian diets are rich in spices (turmeric, garlic, ginger), legumes (daals, beans), and vegetables. If we stick to these and avoid excess processed foods, our Indian thali is naturally protective.

7. Do I need supplements for cancer prevention?

 In most cases, no. A balanced diet with fruits, vegetables, whole grains, and legumes provides enough nutrients. Supplements should only be taken if prescribed by a doctor after checking for deficiencies.

8. Is it okay to eat meat if I want to lower my cancer risk?

 Yes, but in moderation. Lean meats and fish are better options than processed or red meats. Try to grill, steam, or bake instead of deep-frying or charring.