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Photo: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
Pictured recipe:Avocado Caprese Salad
It’s no secret that a plant-based diet comes with lots of health benefits—swapping out meat for veggie-based proteins can begood for your heart and gut health, and it can even help you lose weight. And nowa new study published inBMC Medicineis adding another item to the pro column: reduced cancer risk.
The study used data from more than 470,000 British adults between the ages of 40 and 70. On average, they spent around 11 years reporting data about their eating habits and overall health to the UK Biobank. After accounting for preexisting conditions, like diabetes, plus socioeconomic and lifestyle factors, researchers from the University of Oxford found that the overall cancer risk was 14% lower among vegetarians and vegans compared to those who ate meat more than five times per week.
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Researchers also found that post-menopausal individuals following a vegetarian diet had an 18% lower risk of breast cancer, which researchers think can be tied to the vegetarians typically having a lower body mass index, or BMI. (It’s worth noting thatBMI isn’t actually a very good indicator of health, according to some newer research.)
In a media release,the researchers cautionedthat the observational nature of their study does not allow for conclusions about a causal relationship between diet and cancer risk. While no eating pattern can prevent cancer entirely, there is evidence outside of this study that a healthy diet can help limit your risk for cancer. In 2017, the American Institute for Cancer Research issued a statement noting that “there is clear evidence that individuals can take steps to lower [cancer] risk.” In January, the institute added thatfour in every 10 cancer cases could be preventedwith changes to diet, weight and physical activity.
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Other studies have illustrated that plant-based foods—especiallythose high in fiber, like legumes, berries and nuts—are also associated with a lower risk of cancer. With less meat on your plate, turning to nutritious plant-based protein sources likequinoa, tofu, lentils and beans will only add to the healthfulness of your eating pattern.
If you want some inspiration for dialing back your meat intake, you could try looping in one ofthese vegan protein sourcesfor dinner tonight, or you could trya flexitarian eating planthat better meets your lifestyle. You could also check outour plant-based diet grocery listfor other ideas—or find all the resources you need inour vegetarian diet center.
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