It is now widely accepted among nutritionists and physicians that a plant-based diet can offer substantial health benefits. Here’s how you can reap these benefits:
• Choose plant-based foods
These include fruits, vegetables, nuts, beans, and whole grains. Up to 50% of preventable cancers are a result of the foods we eat. That’s why it’s so important to eat five to nine servings of fruits and vegetables each day. Doing this can go a long way in lowering your cancer risk.
• Eat more fiber
Cancer experts recommend eating fiber because your body doesn’t digest fiber. As a result, the fiber helps move out cancer-causing compounds from your system. The best source of fiber is found in plant foods, especially those that are unaltered. Eat a minimum of 30-40 grams of fiber each day. Examples include a medium apple, banana, or orange, which each have 3 grams of fiber. Another option is a half-cup of cooked black beans. which has 8 grams.
• Eat less red meat
Beef, lamb, and pork are all included in this category. The American Institute for Cancer Research recommends limiting your diet to 18 ounces of red meat per week. Red meat has no fiber and is often high in fat. This can contribute to the production of hormones and increases the risk of cancers, including colorectal, breast, and prostate. If you do eat red meat, it’s best to bake or broil it. When you fry or grill red meat, do so at lower temperatures for a longer time. Grilling at high temperatures can result in the formation of cancer-causing chemicals.
Source: https://health.ucdavis.edu/blog/cultivating-health...