Which Foods Could Decrease Cancer and Other Disease Risk? (based on French food labeling standards called Nutri-Score)

October 26, 2020

4 min read

You are what you eat, as the saying goes. What you eat may decrease or increase your risk of developing cancer or other serious diseases. That’s why it’s crucial to know which foods can battle cancer and which may encourage tumor growth.

No diet can guarantee you won’t develop cancer, but a healthy, plant-based diet can aid you in this department. Not only does such a diet reduce your cancer risk, but it also helps lower the odds of cardiovascular diseases such as heart attack and stroke.

The NutriScore System

The French food labeling standard known as the NutriScore system was enacted in 2017. Also known as the 5-Colour Nutrition Label or 5-CNL, this label is placed on the front of food and beverage packs.

The label denotes the item’s nutritional value based on a color scale and grades ranging from A to E. Those foods receiving an A grade have dark green labels, indicating high nutritional value, while those on the other end of the spectrum have dark red labels.

NutriScore label scoring measures favorable nutrient quality, such as protein and fiber, against those with unfavorable qualities, such as sugar and sodium content and saturated fats. The color scale makes it simple for consumers to understand label contents.

The system includes all types of processed foods with the exception of teas and coffees. It also applies to beverages, with the exception of alcoholic drinks.

In 2013, the United Kingdom implemented a similar system, although it deals only with sodium and sugar and levels of fat.

Major Dietary Cancer Risk Factors

By using the NutriScore system, French consumers can avoid eating products that may increase cancer risks. The primary types of food to stay away from to reduce your risk of cancer are those having excess fat. Another common cause of cancer –the most frequent cause of death in France –is eating an unbalanced diet. NutriScore helps consumers make healthier food choices.

Foods Lowering Cancer Risk

Foods known for fighting cancer are usually full of phytochemicals. These compounds are found in plant foods.

Foods lowering cancer risk include:

Vegetables
Fruits
Nuts
Grains
Seeds
Legumes

It is not enough to eat one or two of these foods types to help protect yourself from cancer. Instead, consume a variety of them on a daily or regular basis.

While there is still a great deal of research necessary to determine which foods are the best cancer preventives, it is known that plant-based foods can reduce the odds of developing certain cancers, including those of the:

Esophagus
Head and neck
Lungs
Stomach
Pancreas
Prostate

Types of Phytochemicals

Phytochemicals come in various types. The best-known include:

Carotenoids –Found in carrots, squash, broccoli, leafy greens, oranges, sweet potatoes, cantaloupe, and apricots, these phytochemicals can inhibit the growth of cancer cells. They help improve skin health, boost immunity, and can protect vision.
Flavonoids –These foods help increase immunity and inhibit tumor growth. They include coffee and tea, apples, onions, citrus fruits, and soybeans.
Inositol –Found in soybeans, nuts, and the bran from most grains, inositol prevents cell damage.
Isoflavones –Found in soybeans, these phytochemicals minimize the production of hormones relating to cancer and limit tumor growth.
Polyphenols –Found in apples, grapes, citrus fruits, berries, green tea, grains, and peanuts, these chemicals can reduce the odds of cancer formation.

Phytochemical Benefits

Benefits from phytochemicals, also known as phytonutrients, may include:

Inflammation reduction
Boosting the immune system
Repairing DNA damage
Hormone regulation
Slowing growth of cancer cells

As long as your diet is rich in fruits and vegetables, you should receive a suitable amount of phytochemicals. While it is possible to receive some of these benefits from supplements, it is wise to eat a healthy diet containing these foods rather than rely on tablets or capsules.

Foods to Avoid

Keep yourself and your family as healthy as possible by avoiding processed foods. When it comes to cancer risk, that especially means not consuming processed meats, such as:

Bacon
Ham
Hot dogs
Salami
Sausages
Jerky

Even fresh meats pose a cancer risk, so it is wise to keep the consumption of those down or eliminate them entirely from your diet. Red meats, such as beef, pork, lamb, and veal, are linked with higher cancer rates. Keep fresh red meat eating down to no more than 18 ounces weekly.

Alcohol may trigger certain cancers, so either stop drinking or limit consumption considerably. Alcohol lessens your body’s ability to absorb essential nutrients that may fight cancer. It also can cause people to gain weight, another cancer risk factor.

If you drink sugary soft drinks, find a new way to quench your thirst. Water, tea – hot or iced, as long it is unsweetened –and coffee is a good substitute for high-calorie soft drinks with no nutritive value. Again, soft drinks cause weight gain, which increases cancer risk.