Eat like this to prevent cancer and chronic diseases! Collect this authoritative anti-inflammatory diet list →

Not long ago, the Chinese Anti-Cancer Association Tumor Nutrition Committee and others jointly issued the "Expert Consensus on Anti-Inflammatory Diet for Cancer Prevention", which focuses on recommending the use of anti-inflammatory diet to prevent and treat cancer. The consensus points out that people at high risk of cancer can reduce the possibility of long-term negative metabolic consequences by adopting such a dietary pattern.

Before introducing the anti-inflammatory diet, we must first clarify what the "inflammation" in the anti-inflammatory diet refers to.

The "inflammation" in the anti-inflammatory diet refers to chronic inflammation in the body. If chronic inflammation exists in the body for a long time, it will increase the risk of various chronic non-communicable diseases (such as cancer, cardiovascular disease, diabetes, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune and neurodegenerative diseases, etc.).

Therefore, if you want to reduce chronic inflammation in the body, you must eat more "anti-inflammatory foods" and less "pro-inflammatory foods."

Recommended points for anti-inflammatory diet to prevent cancer

1. Whole grains have anti-inflammatory potential

①Whole grain carbohydrates

Whole grain carbohydrates have anti-inflammatory effects and help stabilize blood sugar levels.

Whole grains such as brown rice, oats, buckwheat, black rice, corn, barley, and coix seed are rich in dietary fiber, and the dietary inflammation index (DII) score of dietary fiber is low, at -0.663/g. Wheat bran and germ are rich in dietary fiber and various phenolic plant compounds, which have anti-inflammatory effects.

The dietary inflammatory index (DII) is an objective tool for assessing the body's overall dietary inflammatory potential. It is developed based on data on the effects of diet on six inflammatory markers. A positive DII score indicates that the dietary ingredients have pro-inflammatory potential, a negative score indicates that they have anti-inflammatory potential, and 0 indicates that they have no inflammatory effect.

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② Refined carbohydrates

Refined carbohydrates such as white rice and white flour have pro-inflammatory potential, so you should pay attention to the combination of coarse and fine foods in your daily diet.

③ Potatoes

No anti-inflammatory effect of potatoes has been found so far, but potatoes are more recommended than refined white rice and white flour.

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2. Fats: Omega-3 fatty acids have anti-inflammatory potential

The dietary inflammation index score of total fat is 0.298/g. Fat intake should not exceed 30% of total energy. Monounsaturated fatty acids and polyunsaturated fatty acids are recommended.

① Limit saturated fatty acids and trans fatty acids

Saturated fatty acids (dietary inflammatory index score 0.432/g) and trans fatty acids (dietary inflammatory index score 0.429/g) have pro-inflammatory potential and need to be limited.

The main sources of saturated fatty acids: pork, beef and mutton fat, lard, butter, cocoa seed oil, coconut oil and palm oil.

Main sources of trans fatty acids: The trans fats consumed by Chinese residents mainly come from irrational cooking of edible oils. When vegetable oils are heated at high temperatures or repeatedly, trans fats will be produced. In addition, some processed snacks may also contain trans fats. Please pay attention to the instructions on the food packaging when purchasing.

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② Unsaturated fatty acids are recommended

The dietary inflammatory index score of ω-3 polyunsaturated fatty acids is -0.436/g. Taking at least 1.5 g of ω-3 polyunsaturated fatty acid supplements per day under the guidance of a physician is associated with improvements in weight, appetite, quality of life, treatment tolerance and survival rate in cancer patients, as well as reduced postoperative morbidity.

The main sources of ω-3 polyunsaturated fatty acids: fish and shellfish, perilla seed oil, flaxseed oil, flax seeds, etc.

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3. Protein: Has mild pro-inflammatory potential

Protein has a mild pro-inflammatory potential, with a dietary inflammation index score of 0.021/g.

However, due to metabolic disorders and increased protein consumption in cancer patients, it is recommended that general cancer patients increase their protein intake to 1-1.5 g/(kg·d) per day. If there is concomitant renal impairment, the intake should not exceed 1 g/(kg·d), and the specific amount can be determined according to the doctor's advice.

Preferred protein sources include fish, poultry, eggs, low-fat dairy products, soy foods, nuts, etc., and eat less red meat and processed meat.

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4. Vegetables and fruits: 2/3 of total food weight

In an ideal anti-inflammatory diet, fruits and vegetables should account for 2/3 of the total food weight, because fruits and vegetables are rich in vitamins and minerals and have good anti-inflammatory activity.

Some plant compounds, such as flavonoids, anthocyanins, butyl benzoate and other polyphenolic plant compounds, have great anti-inflammatory potential. Foods rich in such phytochemicals include purple cabbage, blueberries, blackberries, black wolfberries, black currants, mulberries, purple sweet potatoes, soybeans, citrus fruits, etc.

5. Limit your alcohol intake

The alcohol dietary inflammation index score is relatively low, at -0.278/g, and has certain anti-inflammatory potential. However, in cancer prevention and treatment, long-term excessive or large amounts of drinking should be avoided, and cancer patients should quit drinking.

6. Drink green/black tea in moderation

Green/black tea has anti-inflammatory potential, and its dietary inflammation index score is -0.536/g. You can drink black tea or green tea in moderation according to your personal health status and habits, but it should not be too strong.

7. Avoid frying, deep-frying and baking

It is advisable to use stewing, stir-frying, steaming and boiling as cooking methods, and less frying, deep-frying and baking as the pro-inflammatory properties of food increase after frying, deep-frying and baking.

References

[1] Chinese Anti-Cancer Association Tumor Nutrition Committee, Chinese Nutrition Society Community Nutrition and Health Management Branch, Chinese Nutrition Society Clinical Nutrition Branch. Expert consensus on anti-inflammatory diet for cancer prevention. Electronic Journal of Tumor Metabolism and Nutrition, 2023, 10(1): 57-63.

Planning and production

Source: Eat three meals a day

Author: Yu Kang, Department of Clinical Nutrition, Peking Union Medical College Hospital

Editor: Yinuo