This podcast was aired on the Weekends with Joanne Vrakas show on CJAD.
Joanne Vrakas: Kim it is breast cancer awareness month in October, and so I have been inundated with articles and podcasts and press releases about women and breast cancer. One podcast that I came across said that 72% of American women did not know that what they eat play a role in their risk of developing breast cancer. Kim are you surprised about this?
Kim Arrey: Joanne, no I am not surprised. While most people are aware about the connection between diet and heart disease and diet and Alzheimer’s disease. There is data available that suggests that diet could reduce your risk of developing cancer by up to 30%, depending on the type of cancer. In the case of breast cancer, it is believed that diet could reduce your risk by about 10%. This is great news because your diet is something that you can take charge of!
Joanne Vrakas: Kim can you give me some details about what this diet entails? Most women I know are not ready to start eating different food from the rest of the family.
Kim Arrey: Joanne there are a few recommendations. The first recommendations revolve around maintaining your best weight. Study after study suggests that women who have a BMI over 30 are more at risk of developing Breast Cancer than women who have a BMI between 18.5 and 25. To do that the recommendations encourage you to eat a healthy diet, to exercise regularly, to get enough sleep and to manage your stress as much as possible.
Joanne Vrakas: I notice that you said your best weight and not your ideal weight or your healthy weight. Why? What is the difference.
Kim Arrey: Your best weight is the best weight that you can weigh when you have your best eating habits, your best exercise habits and your best sleep and stress management habits. And the definition of best in this case is the best that you can do at that time in your life. The focus is on not so much on losing weight but more on not gaining more weight. But sometimes when you improve your diet and exercise habits you do lose a few pounds.
Joanne Vrakas: Are there specific foods to avoid?
Kim Arrey: The first dietary recommendation is to reduce your consumption of ultra-processed foods. Two studies published in 2023 suggested that the more ultra processed foods that you eat the more likely you are to develop breast cancer, and one of the studies found that mortality rates from breast cancer were higher if you ate more ultra processed foods. The World Cancer Research Fund dietary recommendations suggest that you consume between 300-500 g of red meat and avoid processed meats, and limit fast food and snack foods like chips and sugary snacks as well as sugary drinks.
Joanne Vrakas: Kim I’ll bet after seeing that list some people ask you what is left to eat!
Kim Arrey: Yes. Let’s start with the protein choices. Plant based choices like lentils, chickpeas, and tofu are suggested. You can also include poultry, fish and seafood and fermented dairy products. They also recommend consuming 30 grams of fibre daily and at least 5 portions or 400 grams of non starchy vegetables or fruits daily.
Joanne Vrakas: Kim you mentioned plant protein. I had heard that soy products like tofu are not recommended. Is that true?
Kim Arrey: Two studies review articles published in the past 5 years suggest that eating a moderate amount of soy products does not increase your risk of developing breast cancer, and that in fact eating soy products seems to be linked to a lower risk of developing cancer. Other studies suggest that consuming soy can help to prevent the recurrence of breast cancer. If you are undergoing cancer treatment or have had cancer, please check with your dietitian or your doctor about what is best for you.
Joanne Vrakas: I have a sweet tooth and I like some dessert. You mentioned cutting down on sugary desserts. Does that mean no dessert ever? And no chocolate?
Kim Arrey: Joanne, I think this is where you want to be inspired by the Mediterranean diet. Choose a fruit-based dessert and use a small amount of added sugar. Foods like cake, cookies and ice cream are great for a special occasion but usually don’t add enough fibre and nutrients. Dark chocolate, that is at least 70% cocoa contributes some great plant nutrients to the diet so you can enjoy a small amount.