Oman today_ A new study has revealed that following a Mediterranean diet can reduce the risk of obesity-related cancers, even without leading to weight loss or a smaller waistline.
The Impact of the Mediterranean Diet on Cancer Risk Reduction
Obesity is a major risk factor for many types of cancer. However, according to the findings of this research, individuals adhering to the Mediterranean diet are up to 6% less likely to develop obesity-related cancers. The study analyzed medical data from nearly 450,000 adults with no prior history of cancer and found that over a 15-year period, 4.9% of participants developed such cancers. These included cancers affecting areas like the stomach, kidneys, colon, ovaries, and thyroid.
Key Components of the Mediterranean Diet
The Mediterranean diet includes foods rich in antioxidants and anti-inflammatory properties that offer protective benefits for the body:
Fruits and Vegetables: High in fiber, vitamins, and antioxidants that reduce cellular damage.
Legumes and Whole Grains: Improve digestion and help regulate blood sugar levels.
Olive Oil: A source of healthy fats that help reduce inflammation.
Fish and Nuts: Contain omega-3 fatty acids that lower the risk of chronic diseases.
This diet also limits the consumption of processed foods, added sugars, and red meat to further reduce cancer risk.
How to Incorporate This Diet into Your Lifestyle
Adopting this diet can be done gradually by making small changes:
Add more fruits, vegetables, and whole grains to a few meals each week.
Replace red meat with poultry or legumes.
Use olive oil instead of unhealthy fats.
Limit processed foods and sugary drinks.
About Alcohol Consumption
While moderate alcohol intake is traditionally part of the Mediterranean diet, complete avoidance is the best option for reducing cancer risk. Healthy alternatives like water or low-calorie drinks are excellent substitutes.
Adopting the Mediterranean diet, even gradually, can have a positive impact on overall health, regardless of weight loss.