Beans and Legumes are a much-needed weapon against cancer.

Beans and legumes, the humble staples of many global cuisines, are gaining recognition in the scientific community for their potential role in reducing the risk and mortality of many diseases and cancer. This blog post will delve into the research behind these claims, shedding light on why I put beans and legumes in my Cancer Food Pyramid Tactic.

What are Beans and Legumes?

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are rich sources of fiber, essential vitamins and minerals, and plant-based protein. Common examples include chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, and peanuts.[1]

Nutritional Powerhouses

Beans and legumes are high in minerals and fiber without the saturated fat found in some animal proteins. They are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.

One cup (164 grams) of...

Nuts and Cancer

Nuts may be considered a cancer superfood because they contain additive and/or synergistic properties that contribute to reduced cancer risk.

Nuts are a rich source of monounsaturated and polyunsaturated fatty acids, tocopherols, antioxidant polyphenols, fiber, prebiotics, vegetable protein, minerals, and vitamins. The fiber and prebiotics can promote the growth of beneficial bacteria gut microbiome.[i] 

Nuts can decrease glucose, insulin, and inflammation levels.[ii] [iii] All of which can increase the risk or even stimulate cancer if elevated.

A human genetic study of women with breast cancer found consuming 2 oz (60 grams) of walnuts a day for 2 weeks improved 456 cancer prevention and cancer growth genetic pathways. Analysis of the data showed activation of pathways that promote apoptosis (normal cancer cell death), helped keep cancer cells in place and inhibited the pathways that promote activation of pathways that promote proliferation and migration....

Cooking Oil Smoke Point and Cancer

A cooking oil's smoke point is the temperature at which it begins to smoke visibly when heated. When an oil starts smoking it is oxidizing and could damage your body. 

A smoke point is the maximum safe cooking temperature. You should avoid heating the oil past this temperature. If you do heat past the smoke point you increase the risk of the oil turning brown, forming oxidized chemicals that can harm your body and increase your risk of cancer. People who work in kitchens and restaurants with cooking oils and poor ventilation have an increased lung cancer, colorectal cancer, and breast cancer risk.

Each oil manufacturer has a different chemical composition because of processing methods and each batch of fruit, vegetable and seed will vary. These factors will affect the smoke point.