Researchers Made a Surprising Discovery
In a study published in the scientific journal Nutrients, Chinese and Scottish researchers examined 139 different commonly consumed foods to find out which ones might influence the development of colon cancer. The data were obtained from the UK Biobank, where more than 118,000 participants had their dietary habits tracked over a 12-year period. During this time, about 1,500 people developed colon or rectal cancer.
The research yielded a surprising result: not only alcohol but also the consumption of classic white bread was closely associated with the development of the disease. But there is good news too: the researchers identified not only risk foods but also nutrients that provide protection. This latter group includes dietary fiber (whose beneficial effects have long been known). Calcium, magnesium, phosphorus, and manganese may also help prevent the disease.
Interestingly, these protective effects were mainly stronger in men - no such clear connection was found in women. However, this does not mean that as a woman it is not at least equally important to strive for health-conscious lifestyle habits, including our diet.
How We Eat Matters a Lot
Dr. Xin Wang, one of the lead authors of the study, emphasized: “this research confirms that nutrition not only influences the risk of developing cancer but certain nutrients also play a protective role, even from sources like breakfast cereals”.
According to the researchers, some cereals, especially those containing these protective minerals, can have a positive effect on our health.
It was also found that most cancer cases occurred in men who were older, overweight, smokers, had diabetes, and had a hereditary predisposition to colon or rectal cancer. One thing is certain: it is worth paying attention to our diet and eating consciously. This includes less alcohol and white bread, and more fiber, calcium, and mineral intake.
Not All Fiber Protects Equally
Although fiber intake can indeed help prevent colon cancer, it matters where the fiber comes from. One of the most interesting findings of the research is that fibers from fruits, vegetables, and legumes were less effective than cereal fibers.
This means that whole grains - such as oats, brown rice, or whole grain breads - may play a role in our diet more than we previously thought.
In contrast, white bread, which almost completely lacks fiber and many other important nutrients, showed a clear association with the development of colon and rectal cancer. It is also important that the researchers found calcium and manganese mainly played a role in protection against colon cancer, while fiber and magnesium reduced the risk of rectal cancer.
Simple, Small Steps Can Also Be Worth Gold
Experts say that about 25% of colon cancer cases could be prevented through dietary changes. Our lifestyle choices - such as what we eat, how much we exercise, and whether we attend screening tests - play a key role in prevention.
If you also feel that considering all this, there is still room for change in your lifestyle, always keep in mind that even smaller, easily implementable steps can be worth gold!
Try to consume more foods rich in vitamins, minerals, and fiber. If it is ideal for you according to your current health status, start moving more. And of course, don’t forget to participate in screening tests!
