What we eat has an undisputed influence on our health. This is what the largest study shows on the topic of vegetarian nutrition and cancerwhich is now in the specialist magazine “British Journal of Cancer” was published. Researchers from the British University of Oxford analyzed the eating habits of 1.8 million people from North America, Europe and India. These included more than

• 1.6 million meat eaters
• 57,000 poultry eaters
• 42,000 fish eaters
• 63,000 vegetarians
• and 8000 vegans.

Over a period of 16 years, more than 220,000 of the study participants developed 17 different types of cancer:

Vegetarians, in turn, had a lower risk of developing cancer in the following organs:

1. the pancreas (-21 percent)
2. the breast (-9 percent)
3. the prostate (-12 percent)
4. and the kidneys (-28 percent)

In addition, the risk of developing multiple myeloma – a malignant disease of the bone marrow – was reduced by 31 percent.

However, the risk of squamous cell carcinoma of the esophagus was increased by 93 percent. This is a form of esophageal cancer that is caused by heavy alcohol and nicotine consumption.

Vegans had a high risk of colon cancer

Compared to meat eaters, apart from vegetarians,

• Poultry eater a 7 percent lower risk of prostate cancer
• Fish eater a 15 percent lower risk of colon cancer, a 7 percent lower risk of breast cancer and a 27 percent lower risk of kidney cancer
• and vegans a 40 percent higher risk of colon cancer.

However, for some types of cancer, such as ovarian, blood and bladder cancer, the risk did not vary between meat eaters and other dietary groups.

The connection between vegetarianism and cancer

But why do vegetarians have a lower risk of developing several types of cancer? As scientists suspected based on studies from Western Europe and North America, vegetarians have many health benefits due to their diet.

For example, they consume relatively little saturated fat and high amounts of fiber. In addition, compared to meat eaters, they often have a lower BMI, which means they are less likely to be overweight and obese – both risk factors for cancer. Still, the researchers emphasized, “Vegetarian diets are defined by the foods not eaten rather than the foods that are eaten.”

Vitamin B2 and zinc deficiency increases the risk of esophageal cancer

The researchers attributed the increased risk of squamous cell carcinoma of the esophagus to a presumably low consumption of animal protein or a lack of certain micronutrients, including vitamin B2 and zinc.

Why vegans could have a high risk of colon cancer

However, the researchers also viewed the results critically. They sometimes explained that the increased risk of colon cancer among vegans was not compatible with the predicted low risk of this type of cancer. Finally, the vegans in the study had avoided many risk factors for colon cancer. For example, of all dietary groups, they drank the least alcohol, ate no meat and consumed the most fiber.

However, the fact that vegans do not consume dairy products and therefore consume little calcium in their diet could increase the risk of colon cancer. Studies have previously shown that a diet rich in calcium can reduce the risk of colon cancer.

Results cannot be generalized as of now

“This consortium includes the vast majority of prospective data on vegetarian diet and cancer risk currently available worldwide,” the researchers said. Nevertheless, further studies are necessary to investigate the possible influence of metabolic factors and nutrient deficiencies.

“Generalization of these results should be considered cautiously as the diets and nutrient intakes of vegetarians and non-vegetarians may vary substantially within and between population groups.”

1. Enjoy the variety of food: According to the DGE, you should eat a varied diet and place particular emphasis on plant-based foods.
2. Eat five portions of fruit and vegetables a day: Vegetables and fruits provide the human body with nutrients, fiber and secondary plant substances. Anyone who eats three portions of vegetables and two portions of fruit every day can reduce the risk of cardiovascular diseases and many other diseases.
3. Choose whole grains: Foods made from whole grains contain more nutrients, fill you up for longer and the fiber they contain reduce the risk of various diseases.
4. Complete your selection with animal foods: You should eat a maximum of 600 grams of meat per week, but consume dairy products every day and eat fish once or twice a week. This is how you can best benefit from the positive properties of these foods.
5. Use health-promoting fats: Fats and oils have one thing in common – their high calorie content. Vegetable fats such as rapeseed oil also contain good nutrients.
6. Reduce Sugar and Salt: Sugary foods not only promote tooth decay, they are also usually poor in nutrients and contain unnecessary calories. Salt, on the other hand, can increase blood pressure, which is why, according to the DGE, you should not consume more than six grams per day.
7. Drink primarily water: According to the DGE, anyone who drinks drinks sweetened with sugar increases their risk of obesity and type 2 diabetes. The body needs fluid – it should be at least 1.5 liters, preferably in the form of pure water. Alternatives include unsweetened drinks such as tea.
8. Prepare your food carefully: The correct preparation of the food also influences how good it is for us. The DGE recommends cooking food for as short a time as necessary and using little fat.
9. Eat mindfully and enjoy: According to the DGE, those who eat slowly and consciously can not only enjoy themselves better, but also promote the feeling of satiety. She therefore recommends always taking a break for a meal and eating slowly.