Mmm...yummy? Think again

By Laila Nasry

Stomach cancer, colon cancer, prostate cancer and to an extent, breast cancer, are all related to the food we consume. Known as hidden cancers, they are the ultimate result of unhealthy eating. Many of us dismiss these as being ageing diseases, affecting only those suffering from high cholesterol and heart ailments and with gay abandon, we eat all types of unhealthy food. But warns Dr. M.A.Y. Ariyaratne, Director of the Cancer Institute, Maharagama, what we eat in our younger years has a strong impact on our health in our old age. Eating wisely for prevention, is better than cure, he stresses.

Dr. Ariyaratne made these observations at a talk on 'Foods for Cancer Prevention and Survival' held at the Dharmavijaya Foundation recently.

The most harmful foods which heighten the risk of breast cancer, stomach cancer and colon cancer are fatty foods, fast foods and junk foods. Animal fat especially, is very damaging to the body. Half-burnt animal fat in the form of steaks or barbecued food are oxidated products which could result in unnecessary substances getting absorbed into the system, These may promote the quick growth of abnormal cancerous cells. 

One of the proven causes of breast cancer and cancer of the uterus is the intake of fat-laden foods. These foods are known to increase the levels of estrogen in the body, in turn raising the risk of breast cancer. Fast foods and junk food which have become a way of life in Sri Lanka pose a likely threat. "Pan-fried chicken and sausages consumed frequently don't make very healthy eating," Dr. Ariyaratne says.

Dr. Ariyaratne stresses the importance of eating healthy balanced meals, which include soya meat, dhal, legumes and other plant foods rich in fibre. Foods which are high in fibre have been found to be the best buffer against cancer of the colon for fibre is known to move food quickly through the intestines while absorbing the toxins resulting in minimal retention or 'constipation' which thereby helps to eliminate cancer-building cells. Fibre has the ability to neutralise the toxins within the colon. Generally bile acids are secreted into the intestines to digest fats. These acids can be transformed into cancer promoting chemicals by the bacteria within. However, the intake of fibre prevents this by binding with these bile acids and evacuating them from the intestines. Further, the fibre is fermented by the bacteria in the colon, creating a more acidic environment, thereby making the bile acids less toxic.

A high fibre diet can reduce the risk of breast cancer as fibre affects the levels of estrogen in the body. Estrogen is normally secreted into the intestines where the fibre binds with the hormone and moves it out of the body. If the body is deprived of adequate levels of fibre, the estrogen in the intestine can be re-absorbed into the blood stream resulting in the greater likelihood of its causing breast cancer. 

Vegetables are great at cancer fighting. Not only are they low in fat and high in fibre, but they include carotenoids, beta carotenes and other important cancer-preventing substances. Vitamin C found in citrus fruits and many vegetables, may lower the risk of cancers of the esophagus and stomach. Vitamin C and Vitamin E act as anti-oxidants, neutralising cancer-causing chemicles that form in the body. 

To an extent, the globalization of food has been detrimental to our health. For it has introduced various foods and cuisines, which are unsuited to the needs of our body. An example would be fast food, Dr. Ariyaratne points out. "Fast food of a particular food chain is made the same way all over the world. Fried chicken may suit people living in cold countries who need more fat in their diet but it is unnecessary for those of us in the tropics needing a minimal amount of fat." 

Dr. Ariyaratne further explained that raw food found in Japanese cuisine may be fit for consumption in very cold places where they can be preserved but in hot countries like ours where bacteria thrive, such foods are unsuitable. However, he says, "A Chinese meal, which has lost most of its nutrients with excessive stir-frying is alright once a month."

The best for us would be our indigenous food. They are time-tested foods for a certain population and in keeping with our climate and surroundings. "Salad though high in fibre is better eaten with a slightly oily dressing for Vitamins like A and D are oil soluble. Our local malluns are better because the little bit of coconut in them does the same. Nothing is better than a good home-cooked meal," says Dr. Ariyaratne. 

Today the problem seems to be that in our eagerness to incorporate western cuisine into our lifestyle, we eat unbalanced meals. "We eat toast, butter and jam in the morning but don't have fresh fruit or fruit juice. We lose the Vitamin C, which is vital for healing and keeping our immunity up. But if we take our normal Sri Lankan breakfast, we have sambols and malluns which have lime added. This gives us the necessary Vitamin C." He goes on to say that in western countries, for instance, meals are balanced throughout the day as a high carbohydrate breakfast would be balanced by a high protein dinner. Here each meal provides a balanced diet, so an improper mixing of the two may result in an excess of certain nutrients and a lack of others. 

Striking a balance between good eating and healthy living is the key to good health. Well-balanced meals high in fibre and low in fat including generous amounts of fruits and vegetables will no doubt, help keep a dreaded disease like cancer at bay. So the next time, you reach for that double helping of sizzling steak, don't!

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