“Science shows that almost 50 percent of breast cancer cases could be prevented through diet and a healthy lifestyle. In my opinion, in practice, changing lifestyle and eating habits could help up to 90 percent of people avoid the disease.”
However, survey results indicate that little progress has been made in raising awareness about breast cancer prevention in the past 30 years. In a 1995 telephone survey of 510 women, 23 percent of them mentioned diet as a potential prevention method – which is just 5 percentage points lower than in data collected in July 2024.
“Public breast cancer education programs focus on mammogram screenings, which play an important role, but are not enough. Empowering people to take steps to actually prevent the disease is essential, and a healthy diet is at the top of that list,” said a statement from Dr. Neal Barnard, president of PCRM.
When respondents to an online survey were asked which foods could reduce the risk of breast cancer, 61 percent of them could think of at least one food or eating habit that could help.
The most common response was that being overweight or eating a lot of processed meat can increase the risk of breast cancer. Vegetables were mentioned by 23 percent of women and fruits by 16 percent.
“Soy foods like tofu, tempeh, edamame, and soy milk are rich in isoflavones, which have been shown to reduce the risk of breast cancer,” registered dietitian Stephanie McBurnett told Newsweek.
“But also the phytoestrogens contained in soy foods tend to decrease the level of human estrogen in the body, very high levels of which can lead to an increased risk of breast cancer.”
However, only 17 percent of women surveyed by PCRM knew that soy could reduce the risk of breast cancer, and 16 percent thought soy could increase it.
Just under a quarter of respondents – 24 percent – said that increased dairy consumption could contribute to breast cancer risk. Research shows that one cup of cow’s milk a day could mean a 50 percent increase in breast cancer risk, while two to three cups a day could mean an 80 percent increase.
Only 2 percent of survey respondents mentioned a plant-based or vegetarian diet as a possible strategy for preventing breast cancer.
The PCRM study also showed that 72 percent of respondents said they had never received information from a health care professional about the relationship between nutrition, diet and breast cancer risk.
McBurnett emphasizes that high-fiber foods, soybeans, flaxseeds and cruciferous vegetables contain nutrients that may reduce the risk of breast cancer.
“Fiber is only found in plant-based foods and has many health benefits, including helping to remove waste products like excess estrogen and carcinogens from our bodies. Legumes, including chickpeas, are very high in fiber,” she said. “Ground flaxseed contains special fibers called lignans, which block estrogen receptors and reduce the growth of breast cancer.
“Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, and kale contain large amounts of sulforaphane, a compound that has anticancer and estrogen-blocking properties.”
McBurnett also explained that certain animal foods are associated with an increased risk of breast cancer, such as sausage, bacon, turkey bacon, ham, hot dogs and eggs.
“Diets high in fat and meat tend to be low in fiber and antioxidants and high in saturated fat and carcinogens,” she said.
Breast Cancer Prevention Principles
To reduce your risk of breast cancer, the PCRM recommends eating a whole-food, plant-based diet, getting regular exercise, limiting alcohol consumption, and maintaining a healthy weight. McBurnett told Newsweek her top tips for reducing your risk of breast cancer.
Eat plants!” she says. “The more you fill your plate with nutritious, fiber-rich plants that are rich in antioxidants and polyphenols, the lower your risk of breast cancer.
Eat soy. Women who eat more soy have a lower risk of developing breast cancer.
Eat less meat. Whenever you replace meat with plant-based proteins, you reduce your risk of obesity, type 2 diabetes, and some types of cancer.
Move as much as possible. Exercise reduces estrogen levels in the blood, and women who exercise regularly are less likely to develop breast cancer.
Limit or avoid alcohol. Alcohol is a known carcinogen and is strongly linked to breast cancer.
Reference
Physicians Committee for Responsible Medicine and Morning Consultation. (2024, August). Beliefs about dietary factors in breast cancer prevention among American women. https://pcrm.widen.net/s/fblnjvzsdh/pcrm-breast-cancer-awareness-8.15.24
Text published in the American magazine “Newsweek”. Title, lead and subtitles by the editors of “Newsweek Polska”.
