Plant-based diet linked to lower breast cancer risk, says study

Health benefits of nuts and seeds: A handful of almonds, walnuts, chia, or flaxseeds daily delivers heart-healthy fats and nutrients that support hormonal balance and cellular repair (Image: Canva)

Breast cancer is becoming the most common cancer among women worldwide. Several factors contribute to its development, including genetics, aging, and lifestyle. While genetics and age are beyond our control, lifestyle choices, particularly diet, can be modified to reduce the risk and promote better health outcomes.

Multiple studies have highlighted the impact of plant-based eating on reducing breast cancer risk. Diets such as the Mediterranean and DASH, rich in plant-based foods, are linked to lower risk, whereas the Western diet, high in processed meats and refined grains, is associated with increased risk. In contrast, plant-forward diets common in many Asian populations correlate with lower breast cancer incidence.

In a case-control study published in the Journal of Health, Population, and Nutrition, researchers examined 133 Iranian women with breast cancer and 265 healthy women. The study introduced a nuanced look at plant-based diets by distinguishing between healthy (whole fruits, vegetables, whole grains, nuts, legumes) and unhealthy (refined grains, sugary drinks, processed snacks) plant foods. Women who consumed the healthiest plant-based diets (as measured by the healthful plant-based diet index or hPDI) had a remarkable 50 percent lower chance of developing breast cancer.

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Furthermore, the protective effects were even more striking among postmenopausal women, who saw a 74 percent drop in risk. Researchers suggest that  the diet’s rich content of fibre, antioxidants, phytochemicals, and low unhealthy fats as contributing factors. Interestingly, women with lower BMIs benefited more, likely due to improved metabolic health and reduced estrogen exposure.

Though promising, researchers did point out some limitations, including not analyzing hormone receptor status and reliance on self-reported food data.

Also read | 7 protein-rich food you must include in a plant-based diet

5 plant-powered eating habits to help lower breast cancer risk;

• Choose whole over refined grains: Swap white rice and white bread for fiber-rich whole grains like brown rice, oats, and quinoa. These keep blood sugar stable and reduce inflammation.
• Colourful veggies and fruits: Aim for variety. The more colour, the better, think leafy greens, berries, carrots, and cruciferous veggies like broccoli. They’re packed with cancer-fighting compounds.
• Go nuts, and seeds: A handful of almonds, walnuts, chia, or flaxseeds daily delivers heart-healthy fats and nutrients that support hormonal balance and cellular repair.
• Say no to sugary beverages: Ditch sodas and sweetened fruit juices. Opt for green tea, herbal infusions, or plain water to stay hydrated without added sugar.
• Limit red and processed meats: Replace red meat with legumes like lentils, chickpeas, or tofu. These plant proteins are rich in fiber and free from harmful compounds found in processed meats.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.