Phytonutrients may in part account for the benefits of whole plant foods in cancer prevention.
Image thanks to Ted Major.
Skin cancer. You know how there’s like good skin cancer and bad skin
cancer? This aint the good kind. Two and a half times the risk if you eat dairy—
milk cheese yogurt, but they did find something so incredibly powerful as to cut
cancer risk about 50%??? Yes, greens! Eat dark green leafy vegetables and cut
your risk in half!. Yeah, but how many greens did these poor women have to eat?
Well, here’s the data. These are the women that ate the most greens and had
half the cancer risk of these women who ate the least greens, averaging only 6 grams of greens a day. That’s the weight of 6 paper clips. They must have like accidentally ate the garnish—some sprig of parley next to their steak or something. OK, but what about the highest tier of greens intake cutting their squamous cell skin cancer risk in half? 31 grams of greens day. 31 paper clips. That is the equivalent of just 3 leaves of spinach. Count them one two three leaves a day. Half the risk of skin cancer. That’s how powerful greens are. Eat your greens, every day. In fact this year there was even a review of greens in American history. General George Washington, in 1777 gave the general order that American troops go out and pick their wild greens growing around their camps to protect them from “all putrid disorders.” This is from Thomas Jefferson’s garden diary.
Beans, broccoli, kale. These were smart men. Then they looked to the future of greens. How are we going to feed astronauts on flights to Mars? According to NASA, on a… plant based diet. “For the majority of the journey to the red planet… the astronauts would be vegetarians.” Figs in space. Just as eating meat increases your risk of cancer; eating plants decreases your risk. Eating a lot of plant foods could cut your risk of getting breast cancer in half. Dietary fiber. Remember fiber is only found in plant foods. Animals have bones to hold them up; plants have fiber to hold them up. But only unrefined plant foods—white flour, white bread, white rice, white pasta: they take
all the fiber away. Eat whole plant foods. Same with endometrial cancer. Lots of animal protein and animal fat, you get nearly twice the risk; lots of plant protein and plant fat nearly half the risk. Another huge study. Journal of the National Cancer Institute. More plants; less cancer. Why? Dietary lignan intake. Lignans are one class of thousands of compounds called phytonutrients. Phyto- means plant—these are special plant
nutrients. Best source of lignans on the planet??? Yes, Flax seeds. 97,000 women studied. Ovarian cancer. Lots of isoflavones and cut your risk in half. Ovarian cancer is a horrific cancer. What’s the top source of isoflavoes. Yes, soy foods. No brainer—high fruit, low meat prevents tumors. Duh. This is not just me being selective—I have for years challenged anyone to find me a single study showing more cancer on a plant-based diet. As far as I can tell such studies just don’t exist.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by veganmontreal.
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