A new study reveals that adhering to a Mediterranean diet may lower the risk of developing certain obesity-related cancers, even if it doesn’t lead to weight loss or shrink waistlines. The findings suggest that this popular dietary pattern, known for its health benefits, could have a protective effect against cancer.
The study, conducted by researchers from the University of Navarra in Spain, looked at the impact of Mediterranean diet adherence on cancer risk. Lead researcher Dr. Inmaculada Aguilera-Buenosvinos noted that while obesity is a well-established risk factor for various cancers, individuals who closely followed a Mediterranean diet had a 6% lower likelihood of developing obesity-related cancers, regardless of weight loss.
“Even without significant weight reduction, our study indicates that a Mediterranean diet can offer a protective benefit against these cancers,” Dr. Aguilera-Buenosvinos explained.
Key Health Benefits Beyond Weight Loss
The research involved nearly 450,000 adults with an average age of 51, who provided detailed data about their eating habits, medical history, and lifestyle. Over a 15-year follow-up period, 4.9% of participants developed obesity-related cancers. These cancers included those affecting the esophagus, breast, colorectal regions, pancreas, kidneys, and several other areas.
The study’s results, published in JAMA Network Open, showed that individuals who followed a Mediterranean diet most closely had a 6% reduced risk of developing these cancers. Notably, their body mass index (BMI) or waist size did not appear to affect the correlation between diet and cancer prevention.
A Nutrient-Rich Diet with Cancer-Fighting Potential
While the study didn’t prove a direct cause-and-effect relationship, it highlighted the potential role of Mediterranean foods in reducing inflammation and oxidative stress—two factors linked to cancer development. The diet is abundant in antioxidant-rich fruits and vegetables, whole grains, legumes, and healthy fats from olive oil and nuts, all of which have been shown to support overall health.
“The Mediterranean diet emphasizes foods that reduce cellular damage and inflammation, both of which are linked to cancer,” Dr. Aguilera-Buenosvinos said. The diet’s focus on anti-inflammatory foods such as omega-3-rich fish and nuts, alongside a reduction in processed foods and sugars, is thought to create an environment in the body less conducive to cancer development.
Managing Inflammation and Chronic Disease Risk
According to nutritionist Kerry St. Pierre, the Mediterranean diet’s anti-inflammatory properties could be particularly beneficial for individuals with obesity-related chronic inflammation. “Antioxidants and anti-inflammatory nutrients found in the Mediterranean diet may mitigate the damaging effects of low-grade systemic inflammation, which is often present in obesity,” said St. Pierre, who was not involved in the study.
However, the study did have limitations. It relied on self-reported data for diet and lifestyle habits, which could introduce bias. Additionally, the small number of participants who were overweight or obese may have hindered the ability to determine whether weight reduction directly influenced cancer risk.
Lifestyle Factors Play a Role in Cancer Prevention
Dr. Dawn Hershman, a cancer expert from Columbia University, pointed out that other unmeasured lifestyle factors might also contribute to the reduced cancer risk seen in participants who adhered to the Mediterranean diet. “This diet likely correlates with various health behaviors that further decrease cancer risk, beyond just the impact of diet,” she said.
Despite these limitations, experts agree on the many health benefits of the Mediterranean diet, including its potential to reduce cancer risk. Dr. Graham Colditz of Washington University emphasized that the Mediterranean approach to eating is about more than just weight management. “The combination of nutrient-dense foods, including fruits, vegetables, and healthy fats, could have an independent effect on reducing cancer risk,” he said.
Starting with Small Steps
Experts suggest that adopting a Mediterranean diet doesn’t require a drastic overhaul of one’s eating habits. Dr. Colditz recommends gradually incorporating more fruits, vegetables, and whole grains into meals, while replacing red and processed meats with healthier options like chicken, fish, or legumes. Additionally, using olive oil in place of butter or other saturated fats can be a simple but effective change.
However, when it comes to cancer prevention, experts advise reducing alcohol intake. “While moderate alcohol consumption is part of the Mediterranean tradition, the best choice for cancer prevention is to avoid alcohol altogether,” Dr. Colditz said.
By making small, manageable changes to one’s diet, individuals can potentially reap the cancer-preventing benefits of the Mediterranean diet, even if weight loss isn’t the primary goal.
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