Sugar & Cancer

By Erin Dummert RD, CD


If you search the Internet for sugar and cancer, you will find a barrage of warnings that sugar causes cancer. You might also be warned that since your doctor is not a nutritionist, he or she does not know the dangers of eating sugar, and is not providing you with the tools to prevent or fight the disease. For a cancer patient, this is extremely frightening information! Here is the truth about sugar and cancer from a registered dietitian and cancer nutrition specialist.
Sugar and hormones

It is true that sugar feeds cancer. But it is not as simple as some would have you believe. And it is certainly not as simple as curing cancer by cutting out all sugar. Sugar feeds every cell in the body, including cancer cells. The rest of the story is more complex, involving hormones such as insulin and insulin-like growth factor. The body releases these and other hormones that promote cell growth in response to a rise in blood sugar. These growth-promoting hormones are the real problem for people living with cancer.
Good sugars and bad sugars

Why does sugar take the rap when hormones are really the problem? Sugar does cause the body to release growth-promoting hormones, but that is not the whole story. Sugar is very important to life. However, just as there are good fats and bad fats, there are good sugars and bad sugars.

Bad sugars, often referred to as simple sugars, are those in foods that do not offer any other nutritional benefit. Examples of simple sugars include foods like soda, sweets, sugar cereals, juice drinks, and refined grains.

Good sugars, or complex carbohydrates, are present in foods that provide nutrients such as vitamins, minerals, protein, and fiber. Examples of complex carbohydrates include foods like fruit, vegetables, beans, and whole grains.
Reduce simple sugar intake

Simple sugars enter the bloodstream quickly and cause a rise in insulin and other growth-promoting hormones. Research shows that high levels of these hormones may increase the growth of cancer cells. The key to reducing these hormones is reducing your intake of simple sugars. Complex carbohydrates do not affect insulin the same as simple sugars, and thousands of research studies have shown that they actually reduce the risk of cancer.
Increase consumption of complex carbohydrates

By substituting complex carbohydrates for simple sugars in your diet, you can reduce your risk of cancer and other chronic diseases, such as heart disease and diabetes.

To reduce the amount of simple sugars in your diet make the following substitutions:
Instead of…
Try…

Orange juice                                 A whole orange

Strawberry flavored yogurt          Plain yogurt with fresh strawberries

White bread                                 Whole grain bread

White rice                                    Brown rice

Sugar cereal                                 Whole grain cereal

Fruit snacks                                  Fruit leather

Prepared salad dressing                Homemade vinegar and oil dressing

Pretzels                                         Popcorn

सीगरेट पीने से ये आइटम आपको मुफ्त में मीलती है 

Smoking dangers

Despite the fact that we have known for years that smoking is the main cause of cancer, asthma, heart disease and many others, the number of people who die from smoking related illnesses is huge. Although we know about the smoking danger, many people seem to believe that cancer is something which will happen to other people. This is especially true amongst younger people, but the problem is that the younger you start smoking, the less likely you are to give up later. As a result, you could be condemning yourself to a long and protracted terminal illness and you could knock as much as twenty years off your life. We all know that smoking causes lung cancer, but not so many people know that it can also be responsible for cancers of the bladder, kidneys, pancreas and liver, as well as more obvious parts of the body such as the throat and mouth. Smoking not only has a detrimental effect on your health, it also has a negative effect on your looks, especially your face which will develop wrinkles earlier in life than otherwise. Heavy smokers also have horrible stains on their fingers. Although the dangers of smoking are printed on each pack of cigarettes millions it is not enough. Dangers of smoking today must be unknown to none and even small children must know that smoking can kill you. ook at the picture. It is real fact of smoking cigarettes. You should realize smoking dangers and quit smoking just now.  

How to Reduce Your Risk of Cancer?

The development of cancer is usually a relatively slow process which requires a substantial proportion of the lifetime of an individual. Cancer usually occurs from genetic, environmental, food and lifestyle factors. The bodies of most people will fight off cancer cells before they have a chance to multiply and grow; however, sometimes the body is unable to eliminate toxic cells. The best way to fight off cancer cells before they have a chance to attack the body is to make sure your immune system is healthy.

Although there are no proven ways to prevent cancer, there are steps you can take to decrease your risk.
Eat a variety of foods

No one food provides all the nutrients that a person needs. It is important to eat a wide variety of foods each day such as: fruits and vegetables; whole cereals; lean meats, poultry without skin, and fish; dry peas and beans; and low-fat dairy products. Eat 5-10 servings of fruits and vegetables daily because they are loaded with vitamins, minerals, antioxidants and other substances that lower the risk of cancer.
Minimize sugar and refined carbohydrates

White foods (sugar, white flour) are out; whole grains, fresh veggies and fruits, nuts, seeds, eggs and fish are in. Too much sugar and simple carbs in the diet keeps insulin levels high, which sets up a cascade of events in the body that predisposes a woman's body to breast cancer.
Exercise

Being active is good for your overall health and can lower your risk of cancers of the breast, colon, prostate and uterus. The recommended amount of exercise is 30 minutes a day, five times a week, but anything you can do to get your body moving is good. Try taking the stairs instead of the lift, getting off the bus a stop earlier or dancing to your favorite song.
Maintain desirable weight

Obesity is a risk factor for many diseases, including heart disease, high blood pressure, diabetes, and some cancers. Being overweight or obese may increase your risk of cancers of the breast, colon, esophagus, kidney, stomach and uterus.
Avoid too much fat, saturated fat, and cholesterol

A diet low in total fat may reduce the risk for cancers of the breast, prostate, colon, and rectum. Such a diet will probably be low in saturated fat and cholesterol and may also reduce risk of heart disease. It is recommended to keep your fat intake between 20 and 30 percent of total daily calories, with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts and vegetable oils.
Eat foods with adequate starch and fiber

Most people eat a diet low in starch and fiber. Health experts recommend that we increase the amount of starch and fiber in our diets by eating more fruits, vegetables, potatoes, whole grain breads and cereals, and dry peas and beans. A high-fiber diet may reduce the risk of colon and rectal cancer.
Stop smoking

Lung cancer is responsible for a quarter of cancer deaths and 80% of lung cancer cases are smoking related. Smoking has also been linked to several other types of cancer, including: bladder, cervix, esophagus, kidney, lip, mouth, pancreas, throat and voice box (larynx). Stopping smoking greatly cuts the risk of developing cancer. The earlier you stop, the greater the impact. But it's never too late to quit. Even if you don't smoke, avoid exposure to secondhand smoke. Being around others who are smoking may increase your risk of lung cancer.
Have alcohol in moderation

Your risk of cancer increases with the amount of alcohol you drink and the length of time you've been drinking regularly. Heavy drinking is associated with cancers of the mouth, throat, esophagus, kidney and liver. Cancer risk is especially high for heavy drinkers who smoke. Alcoholic drinks are also high in calories and low in vitamins and minerals.
Take care in Sun

Taking care in the sun so that you don't get burned is an important way of preventing skin cancer. About one million cases of skin cancer are diagnosed each year in the world and most are sun related. Most skin cancer occurs on exposed parts of your body, including your face, hands, forearms and ears. You can lower your risk for skin cancer by limiting the time that you spend in the sun, especially between 10 am and 4 pm - the time sun's ultraviolet (UV) radiation peaks.
Manage stress

Chronic, unremitting stress, such as is often experienced by women who juggle the roles of wife, mother and employee, takes a heavy toll on the body, and in particular keeps the hormone cortisol high. When cortisol is chronically elevated, the risk of breast cancer is significantly increased. Find an activity that is relaxing, and take out time for it daily.
Get screened

Regular screening for certain cancers may not prevent cancer, but it can help find cancers early - when treatment is most likely to be successful. There isn't one screening test that works for all types of cancer. Cancer screening currently is recommended for only some cancers. Screening should include your skin, mouth, colon and rectum. If you're a man, it should also include your prostate and testes. If you're a woman, include cervix and breast cancer screening on your list.

Although there is no surefire way to prevent cancer, making healthy choices in your daily life may reduce your risk. If you don't feel capable of following all the anticancer guidelines, at least choose to do the ones you know you have a good shot of sticking to. You can add a few more later, once you've made some progress.