In my career as a doctor, I have met many cancer patients, and their stories and experiences have made me deeply aware that cancer does not come to your door for no reason. Especially when it comes to eating habits, I find some disturbing commonalities, especially when it comes to meat consumption. Today, I want to share a story that I will never forget that changed the way I think about the relationship between food and health.
A few years ago, I met a middle-aged patient who we will call Mr. Li. Mr. Li is a typical meat lover and has meat at almost every meal. His love of food seems to have stayed at all kinds of meats, from red meat to processed meat products, while vegetables and fruits are rare guests at his table. At first, Mr. Lee didn't think there was anything wrong with it until he was diagnosed with cancer.
Mr. Lee's story touched me and prompted me to delve deeper into the link between diet and cancer. Over time, I discovered that Mr. Lee's eating habits were not unique. In fact, many cancer patients have similar patterns of behavior in their diet.
High frequency of consumption of processed meat products
Once, I was in the office and a middle-aged patient told me about his eating habits, and I suddenly had an inspiration. Processed meat products make up a significant portion of his diet. This is not an isolated case. Over the years, I have found that many cancer patients have a common eating habit before being diagnosed: a high frequency of consumption of processed meat products, such as hot dogs, sausages, bacon, etc. This finding is not surprising, as scientific studies have long revealed a link between processed meat and cancer risk.
It's not for nothing that processed meat products are the focus of discussion. Chemicals such as preservatives and additives are often added to these foods during processing to extend shelf life or improve taste. Studies have shown that some of these additives may adversely affect the human body and increase the risk of cancer. Perhaps the most prominent example is nitrite, which can be converted into N-nitrosamines, which are potentially carcinogenic in the body.
First of all, reducing the intake of processed meat is a wise choice. Try to think of these foods as occasional treats rather than as part of your daily diet. Second, increase your intake of unprocessed, fresh ingredients, such as fresh meat, fish, and poultry, which not only provide rich nutrients, but also reduce the chance of ingesting potentially harmful substances.
In addition, we can also look for healthy alternatives. For example, choosing plant-based protein sources, such as beans and legumes, not only enriches our diet, but also helps us reduce our dependence on processed meat.
In closing, I would like to say that eating healthy doesn't mean giving up on your favorite foods altogether, it's about making smarter choices. While enjoying the delicious taste of processed meats, don't forget to consider their potential impact on our health.
Preference for high-temperature cooked meats: a cancer risk factor that should not be ignored
In my career as a doctor, I have met quite a few cancer patients. During the conversation, it was found that many patients have some things in common in their eating habits, especially in the way meat is cooked. They tend to choose high-temperature cooking meats, such as grilling, frying, etc. This preference, while it can bring the crispy texture and unique flavor of meat, also carries potential health risks, especially increasing the likelihood of certain types of cancer.
High-temperature cooking with carcinogens
When cooking meat, if the temperature exceeds 300°F (about 150°C), or if the meat is directly exposed to flames, two main carcinogens are produced: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These substances have been scientifically studied and shown to be associated with an increased risk of a variety of cancers, including pancreatic, colorectal and breast cancers.
Choices of healthy cooking methods
Recognizing this, it is even more important to adjust our cooking habits. Here are some ways to reduce carcinogens when cooking meat at high temperatures:
Steaming and stewing: Using water or broth as a cooking medium can effectively reduce the formation of carcinogens.
Low-temperature roasting: Meat can be partially cooked in the microwave before roasting to reduce the time required for roasting, thereby reducing the formation of carcinogens.
Frequent flipping of meat: During the grilling or frying process, frequent flipping of meat can help to heat evenly and reduce surface burning, thereby reducing the formation of carcinogens.
Avoid direct flame contact: Wrapping meat in aluminum foil or using an insulating pad on the grill can avoid direct exposure of meat to flames.
Neglecting vegetable and fruit intake: a dangerous eating habit
As a doctor, I often encounter patients who neglect their vegetable and fruit intake, especially when communicating with cancer patients. This is not only a common phenomenon, but also a risky diet that poses a long-term threat to health.
Balance of meat and plant-based foods
First, we need to recognize that while meat is a great source of protein, over-reliance on meat and neglect of vegetables and fruits can lead to a lack of essential fiber, vitamins and minerals in the diet. This imbalance not only affects the health of the digestive system, but also increases the risk of several chronic diseases, including heart disease, diabetes, and many types of cancer.
The importance of vegetables and fruits
Vegetables and fruits are rich in antioxidants, fiber, and a variety of nutrients, all of which are necessary to maintain good health and prevent disease. Antioxidants can help defend against free radical damage and reduce the risk of cell degeneration and cancer. At the same time, fiber intake can help promote gut health and reduce the risk of colorectal cancer.
Practical advice on dietary adjustments
Increase the ratio of vegetables to fruits: Try to include plenty of vegetables and a certain amount of fruit in each meal. For example, half a plate of vegetables, a quarter of a plate of meat, a quarter of a plate of whole grains or legumes.
Diversify your options: Try different kinds of vegetables and fruits to ensure you're getting a variety of nutrients. The richer the color, the more variety of nutrients there usually are.
Incorporate into your daily diet: Snack on fruits and vegetables as a pre-dinner snack or main course to not only enhance the nutritional value of your diet, but also make it more interesting.