The risk average that a woman in the U.S develops breast cancer at some point in his life is approximately 13%, according to figures from the American Cancer Society. Which means there is a 1 in 8 chance that you will develop breast cancer.
It is lifestyle and diet these are factors that can affect the risk of breast cancer. Did you know that consuming fiber can reduce the risk of this disease?
Women who eat more fiber have an 8% less likely of developing breast cancer compared to women, they consume it little, according to an analysis of 20 studies by researchers at the Harvard School of Public Health.
This finding published by the magazine Cancerpoints out the benefits of high total fiber intake, fiber soluble, and insoluble.
The reduction in breast cancer risk was observed for both premenopausal and postmenopausal cancers as for the different types of breast cancer, including those who were positive estrogen and progesterone receptors and negative estrogen and progesterone receptors.
Why fiber can reduce risk?
Researchers Believe Fiber Can Reduce Breast Cancer Risk By control blood sugar and lower estrogen levels.
What is fiber?
Fiber is a type of complex carbohydrate that the body cannot digest. Unlike simple carbohydrates like white bread or pastries, fiber does not break down into sugar.
Best sources of fiber
Whole grains, fresh fruits and vegetables, legumes, and nuts.
Eating a diet high in fiber can be good for you because it also has other health benefits.
Soluble fiber (dissolves in water)
Helps to lower glucose levels and lower cholesterol in the blood.
You find it at oatmeal, nuts, beans, lentils, apples, and blueberries.
Insoluble fiber (does not dissolve in water)
It helps food move through your digestive system.
You find it at wheat, whole wheat bread, whole couscous, brown rice, legumes, carrots, cucumbers, and tomatoes.
Helps control your weight
Dietary fiber adds bulk to your diet and makes you feel full faster, helping you control your weight.
Prevents heart disease and diabetes
High dietary fiber intake is associated with a risk of 40 percent lower coronary heart disease.
A high fiber diet also lowers the risk of metabolic syndrome, with factors that increase the risk of developing heart disease and diabetes.
Eating Fiber Helps To Avoid
- High blood pressure
- High insulin levels
- High triglyceride levels and low HDL (good) cholesterol levels.
The fiber in wheat bran and oat bran is considered more effective than fiber in fruits and vegetables in fighting constipation.
It is recommended to increase your fiber intake gradually rather than suddenly.
Increase in water consumption. Because fiber absorbs water, beverage intake should be increased as fiber intake increases.
Recommendations to increase fiber intake
For good health, you need at least 20 to 30 grams of fiber per day.
The Harvard School of Public Health suggests:
- Eat whole fruits instead of drinking fruit juices.
- Replace white rice, bread, and pasta with brown rice and whole-grain products.
- Choose cereals that have whole grain as the first ingredient.
- Eat raw vegetables (such as carrots) instead of simple carbohydrate snacks like chips and cookies.
- Substitute beans or legumes for meat two or three times a week in chili and soups.