Scientific research has shown that a plant-based diet may be particularly beneficial for health and help prevent cancer.
According to research by the American Institute for Cancer Research, eating plant-based foods can reduce the risk of breast, colon, stomach, oropharyngeal, and pancreatic cancer.
By paying attention to our diet and including more plant-based products, we can reduce the risk of cancer. Of course, diet is only one factor influencing cancer risk, but it is certainly an important part of a healthy lifestyle.
Already 6 years ago, the World Health Organization classified processed meat as a group I carcinogen - on a par with tobacco or asbestos. This means that there is strong scientific evidence confirming the relationship between its consumption and the development of cancer, including: cancer of the colon, stomach and pancreas.
What does the term "processed meat" mean? Unfortunately, these are the most popular cold cuts, sausages and hot dogs that appear most often on our plates...
In the case of consumption of red meat, mainly beef and pork, there is also evidence indicating an increased risk of developing, among others: colorectal cancer.
Risks of eating meat
- Consumption of just 50 g of processed meat per day increases the risk of developing colon cancer and pancreatic cancer by approximately 20%,
breast cancer by approx. 10%.
How much is 50 g? These include, for example, two slices of canned ham, 3 slices of pork tenderloin, half of a small Silesian sausage or one sausage. As you can see, this is a very small amount - for many of us, these amounts in our daily diet are many times higher. - Consumption of approximately 100 g of red meat per day increases the risk of developing colon cancer by almost 30%, prostate cancer by 20%, and breast cancer by 10%.
- 100 g of red meat is, for example, a small piece of roast beef or just over half a cup of minced pork for cutlets.
Benefits of eating plants
- Giving up meat and replacing it with plant-based products reduces the risk of developing colon cancer by approximately 50%, and the risk of total cancer by almost 20%!
- It also reduces the risk of developing obesity, type 2 diabetes and cardiovascular diseases, mainly by reducing the supply of unfavorable saturated fatty acids, one of the sources of which is meat.
- Research shows that a plant-based model of nutrition
can extend life by over 10 years!
But what can replace meat in your diet?
A healthy and balanced diet, rich in fruits, vegetables, whole grains, nuts and seeds. First of all, legume seeds, the most valuable plant sources of protein, will be helpful. And there's plenty to choose from! Lentils, chickpeas, beans, peas, soy and soy products such as tofu and tempeh.
Some cereal products are also a good source of this macronutrient, including: quinoa or amaranth, as well as nuts, seeds and seeds. What's important - you can use them to make practically anything - from sandwich spreads, through pâtés, to roasts and cutlets!
We encourage everyone to pay attention to their diet and try plant-based dishes that may help prevent cancer. To make it easier to incorporate a plant-based diet into your diet, we invite you to listen to our podcast, in which we talk about, among others: about protein and why you shouldn't be afraid of soy?
And since we're talking about good meat substitutes, today we offer you a recipe for sweet and spicy Chinese tofu!
Simple and quick to make, perfect for those who are starting their adventure with plant-based cuisine and have no previous contact with this product originating from Asia!
Ingredients for two servings 😊
💚 natural tofu cube
💚 red pepper
💚 4 broccoli florets
💚 3 cloves of garlic
💚 1 cm of fresh ginger
💚 spoon of peanuts
💚 teaspoon of oil
💚 teaspoon of chopped chili pepper
💚 3 tablespoons of soy sauce
💚 3 tablespoons of ketchup
💚 2 tablespoons of maple syrup
additionally: chives, sesame
Preparation:
💚 Cut the tofu into cubes and fry them lightly on each side in a minimum amount of rapeseed or rice oil. Place the browned pieces in a bowl.
💚 In the same, already heated pan, add 3-4 tablespoons of water, boil, add the chopped onion and stew for a few minutes.
💚 Then add chopped peppers, broccoli, grated ginger, pressed garlic cloves and chopped chili pepper.
Stew everything together for a few minutes until the vegetables soften a bit.
💚 Add soy sauce, maple syrup, ketchup, mix thoroughly.
💚 Add peanuts and previously fried tofu, mix everything thoroughly again - let the tofu cubes coat well in the resulting sauce.
It's best served with rice with fresh chives and sesame 🥣 Bon appetit!💚
