Beans and Colon Cancer Risk
| Colon cancer is the second leading cause of cancer deaths, but your risk may be significantly reduced by changes in your diet. As noted in the January 2010 Making Healthy Choices issue, both the Polyp Prevention Trial and a study on African-Americans found that legumes protect against colorectal cancer.
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The American Cancer Society points out the importance of eating more fruits and vegetables while reducing the intake of foods high in saturated fat and increasing intake of whole grains. These foods are all high in fiber and are healthy for the bowel.
Legumes are a good source of fiber (the highest of any food group), are high in folic acid (a B-vitamin linked to lower risk of colon cancer), and are loaded with many other phytochemicals that seem to protect against colon cancer formation or growth. If you want to reduce your chances of getting cancer, eat more legumes, including peas, beans, soy, lentils, and garbanzos. They are excellent sources of protein, are inexpensive, and are good alternatives to red meat which numerous health studies have found increases the risk of colon cancer.
Aim to include legumes in your diet at least 3-4 times weekly, daily when possible. Add garbanzos to your salads. Consume lentil and split pea soup for lunch. Enjoy black bean tacos. Add tofu to your stir fry. Munch edamame (green soybeans in the pod, boiled and salted and eaten like peanuts) for a healthy snack. For better health, look for a variety of ways to include more legumes in your daily diet.
Journal National Black Nurses Association, 200;17(2):6-12.
Journal of Nutrition 2006;136(7);1896-1903.
American Cancer Society. Eat Right to Prevent Colorectal Cancer. ACS website accessed 2010.
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