Can a plant-based diet reduce breast cancer risk? – Times of India

A combination of factors causes cancer: genetics, environmental factors and even radiation. A plant-based diet has gained popularity in recent years thanks to scientific support for a plant-based lifestyle.
A plant-based diet may be a path to better health. For women in particular, studies have shown their beneficial effects on breast health. A diet rich in fruits, vegetables, whole grains and legumes can help reduce the risk of breast cancer and also support general well-being.
Herbs for Breast Health
One of the main reasons to consider a plant-based diet is its potential to reduce risk of breast cancer. A study published in the Journal of the American Medical Association (JAMA) found that women who ate a high number of plant-based foods had a 15% lower risk of developing breast cancer compared to those with a diet rich in animal products.
Such diets work well because the antioxidants and phytochemicals found in fruits and vegetables can help fight the spread of cancer. To the average layman, antioxidants are elements that fight free radicals – unstable molecules that can damage cells and contribute to the development of cancer.
Plants can set the mood
We often tend to ignore mood and mental health, but irregular mood swings are a symptom and cause for concern. Psychological trauma, menopause, lifestyle, work stress, physical inactivity could be factors explaining mood as a symptom. Certain plant-based foods can also help maintain hormonal balance, which is not only crucial for the breast but also for overall health.
Foods like flaxseed, soy, and whole grains are rich in phytoestrogens, plant compounds that mimic estrogen in the body. Although this may sound worrying, phytoestrogens actually help balance hormone levels and may reduce the risk of hormone-related cancers. Additionally, a study from the American Journal of Clinical Nutrition suggests that moderate soy consumption may benefit women, including reducing the risk of breast cancer. Soy, tofu and tempeh contain isoflavones, which may benefit women and regulate hormonal imbalances.
Plant fibers to detoxify
Since fast food has become incredibly fast (ordered via your smartphone), two essential ingredients are missing from our diet: balanced protein and fiber. A plant-based diet is naturally rich in fiber, which plays a key role in maintaining breast health.

Fiber helps remove excess estrogen from the body. High estrogen levels have been linked to an increased risk of breast cancer. According to a study published in The Lancet, women who consume 25 to 30 grams of fiber daily can significantly reduce their risk of breast cancer.
Fruits like apples, berries and oranges, as well as vegetables like broccoli and carrots, are full of fiber. Adding a serving of whole grains, such as brown rice, oats or quinoa, can further increase your fiber intake and support better digestion and hormonal balance.
Plant-based foods can also contribute anti-inflammatory properties (leafy greens, berries, nuts) and help manage a lower body mass index. A Harvard Medical School study found that people who ate a plant-based, less processed diet generally had a lower body mass index (BMI) than those who ate more animal products. This can be attributed to the high fiber and water content of plant foods, which promote satiety and reduce overeating.
Backed by scientific studies, it’s clear that focusing on plant-based foods can be a simple but effective way to prioritize your well-being. Along with a plant-based diet, incorporating preventative genetic screening is a crucial step in identifying potential health risks early and taking preventative measures to avoid genetic predispositions to certain conditions. Transitioning to a plant-based diet can be difficult, but you can start small by incorporating more fruits and vegetables into your daily meals. You can also replace meat with plant-based protein sources like lentils (Daal), chickpeas (Chana) and tofu (or paneer). If you are lactose intolerant, consider almond or soy milk.
Additionally, eating one plant-based meal per day, combined with preventative genetic screening, can make a significant difference in your long-term health by not only improving your overall well-being, but also reducing the risk hereditary diseases.
(Author: Subodh Gupta, CEO, Lord’s Mark Microbiotech)