New research published in The American Journal of Clinical Nutrition revealed that vegetarian and vegan diets may significantly lower the risk of cancer by up to 24 percent.
The study analysed data from nearly 80,000 Seventh-day Adventists from the US and Canada over almost eight years. Many Seventh-day Adventist members followed a vegetarian or plant-based diet, providing a good sample size of vegetarians (including those who consume dairy, eggs and fish), vegans (no animal products) and non-vegetarians.
It found vegetarians had a 12 percent lower overall risk of cancer, and an 18 percent lower risk of medium-frequency cancers (such as melanoma, thyroid, ovarian, pancreatic, stomach and lymphoma). For all cancers combined, vegans saw the greatest benefit with a 24 percent lower overall cancer risk.
“Here in New Zealand, we know just how effective eating more fruit and vegetables can be for reducing disease risk,” said Carmel Ireland, Project Manager for the 5+ A Day Charitable Trust.
“This study reinforces our message – every additional portion of fruit or vegetables you eat contributes to better long-term health, including cancer prevention. We encourage all New Zealanders to enjoy at least five serves of vegetables and two serves of fruit every day.”
The researchers noted that plant-based diets are typically higher in fruit, vegetables, nuts and legumes, which provide phytochemicals thought to protect against cancer, and exclude red and processed meats, which are recognised risk factors for certain cancers.
The study was adjusted for age, sex and race, plus lifestyle factors that could influence cancer risk. Adjusting for body mass index (BMI) reduced, but did not eliminate, the association with cancer risk, suggesting that part of the protective effect could be due to vegetarians’ lower average BMIs.
Researchers said their observational study cannot prove cause and effect. Still, they called the results “strong and persuasive” enough to suggest that vegetarian diets may offer real public health benefits.
“New Zealanders enjoy abundant access to fresh produce. This latest research adds to the mounting evidence that what’s on your plate matters,” added Ireland.
“Eating more fruit and vegetables isn’t just good for your waistline, it could meaningfully lower your cancer risk. Even small, consistent increases matter – so reach for an extra apple, a kiwifruit, a couple more carrots or a serving of green leafy vegetables today.”
5+ A Day suggested Kiwi families try the following tips to increase their fruit and vegetable consumption – start small by having one meat-free meal a week; build your plate around vegetables, beans or whole grains; experiment with plant-based versions of your favourite dishes; and try plant-based proteins like tofu or chickpeas instead of meat.
