Legumes Linked to Lower Colorectal Cancer Risk By Scientists – A new study published in the European Journal of Clinical Nutrition has found that increasing legume consumption by just one portion per week can decrease the risk of colorectal cancer by 13%. The study analyzed 12 studies comprising more than 17 years’ worth of case-control data and revealed that consuming two portions of legumes per week could further decrease the risk by 35%, with each additional portion over two leading to a 15% risk reduction. Interestingly, legume consumption showed no significant impact on other cancer types examined.
Colorectal cancer is the leading cause of cancer-related deaths worldwide. In 2020, there were more than 1.9 million new cases of colorectal cancer and over 930,000 deaths due to this disease. The risk of developing colorectal cancer increases with age, with most cases occurring in individuals over 50 years old. Several lifestyle factors contribute to the development of colorectal cancer, such as a high intake of processed meats, low intake of fruits and vegetables, lack of regular physical activity, and being overweight or obese. Other risk factors include inflammatory bowel disease, a personal or family history of colorectal cancer or polyps, genetic syndromes, smoking, alcohol consumption, and certain dietary factors. Therefore, age, lifestyle, and genetic factors play a significant role in the development of colorectal cancer[1, 2]
The research also highlighted the general protective effect of legumes against cancer, with colorectal cancer showing a statistically significant decrease in risk. The study emphasizes the importance of dietary choices in preventing chronic diseases, including colorectal cancer.
Another meta-analysis of cohort studies, which included 14 cohort studies and a total of 1,903,459 participants, also provided evidence that dietary legume consumption reduces the risk of colorectal cancer. The analysis found a significant association between higher legume consumption and a reduced risk of colorectal cancer.
Furthermore, a network of case-control studies reported an inverse association between legume consumption and colorectal cancer, suggesting a possible role of legumes in preventing cancer risk.
In addition to the recent study, research from The University of Texas MD Anderson Cancer Center revealed that incorporating navy beans into the diet of colorectal cancer survivors can improve gut health and regulate immune and inflammatory processes.
Overall, the evidence from these studies suggests that increasing legume consumption, such as beans, peas, and soy, may be associated with a lower risk of colorectal cancer. This highlights the potential benefits of including legumes in a healthy diet for the prevention of colorectal cancer.
How is colorectal cancer diagnosed?
Colorectal cancer can be diagnosed through various tests, including a physical examination, medical and family history, colonoscopy, biopsy, CT scan or ultrasound, and biomarker testing of the tumor. A colonoscopy is the most common screening test for colon cancer, which allows the doctor to look inside the entire rectum and colon while a patient is sedated. If colorectal cancer is found, a biopsy is usually done to remove a small piece of tissue for testing in a laboratory. Blood tests are not used to diagnose colon cancer, but they can give clues about overall health, such as how well the kidneys and liver are working. Staging tests, such as imaging scans of the abdomen, pelvis, and chest, may also be needed to determine the extent of the cancer and create a treatment plan.
Symptoms
Colorectal cancer is a disease that can be caused by several risk factors. The risk of developing colorectal cancer increases with age, with most cases occurring in individuals over 50 years old. Other risk factors include having a family history of colorectal cancer or colorectal polyps, a personal history of inflammatory bowel disease, certain genetic syndromes, being overweight or obese, lack of regular physical activity, a diet low in fruits and vegetables, a low-fiber and high-fat diet, or a diet high in processed meats, alcohol consumption, and tobacco use. Some of these risk factors, such as age and family history, cannot be changed, but others, such as lifestyle factors, can be modified to reduce the risk of developing colorectal cancer. Common symptoms of colorectal cancer include diarrhea, constipation, blood in the stool, abdominal pain, unexplained weight loss, fatigue, and low iron levels. Regular screenings are crucial for early detection and prevention of colorectal cancer.
How to incorporate legumes into your diet
- Use them as a garnish: Crunchy chickpeas and toasted peanuts make for terrific garnishes or even as a snack.
- Puree them for a dip: Legumes can be pureed to make delicious dips.
- Incorporate them into salads: A basic legume salad can be made from a combination of any kind of cooked legumes, together with chopped herbs, lemon juice, olive oil, salt, and pepper. Then, you can add chopped vegetables or fruit.
- Use them in soups and stews: Legumes can be added to soups and stews to increase their nutritional content.
- Substitute them for meat: Use half the amount of lean ground meat you normally would and make up the difference with beans.
- Add them to pasta dishes: Add cooked white kidney beans to a tomato-based pasta sauce for a Mediterranean-inspired meal.
- Incorporate them into Mexican dishes: Add cooked lentils to quesadillas along with other fillings you enjoy.
- Make veggie burgers or falafels: Legumes are an easy substitute for meat in many dishes, like stews/casseroles, burgers, or falafels.
- Keep your pantry stocked with legumes: Beans, peas, and lentils are inexpensive and easy to incorporate into many meals and snacks.
- Experiment with different varieties: When shopping, pick up as many varieties as possible to find ways of including them in your meals.
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