Cancer remains one of the most life-threatening health challenges of our time, affecting millions worldwide. According to the World Health Organisation (WHO), cancer is the leading cause of mortality worldwide, accounting for nearly 10 million deaths in 2022. While several factors contribute to the onset of cancer, recent research suggests that diet and lifestyle play a crucial role in prevention.
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The role of diet in cancer prevention
Experts are increasingly advocating for dietary changes as a key strategy to lower cancer risk. "Research indicates that adopting a whole-food, plant-based diet can significantly reduce cancer risk," says Dr. Vanita Rahman, internal medicine physician, certified nutritionist, and weight-loss expert with the Physicians Committee for Responsible Medicine (PCRM).
"Until recently, India had lower cancer incidence rates compared to the global average, with many believing that cancer was primarily genetic and affected older adults," the expert adds. However, with cancer cases rising in India— where 65% of the population is under the age of 35—there is a growing need for awareness and preventive measures.
A study published in The Lancet revealed that only about 10% of cancer cases are linked to genetics, while the remaining 90% are attributed to environmental and lifestyle factors, many of which can be prevented. This highlights the importance of adopting a healthy lifestyle and making informed dietary choices.
Can a plant-based diet reduce cancer risk?
"Evidence shows that diets high in fruits, vegetables, whole grains, and legumes provide essential nutrients and bioactive compounds that can inhibit cancer cell growth and lower overall cancer mortality risk," explains Dr. Rahman.
Plant-based diets are rich in fibre, vitamins, minerals, and phytochemicals, which have been shown to reduce inflammation and oxidative stress—two key factors in cancer development. Additionally, fibre promotes gut health and helps eliminate toxins, further contributing to cancer prevention.
"Moreover, diets high in red and processed meats have been associated with increased risks of colorectal and other cancers, while plant-based diets correlate with lower risks of breast, prostate, and gastrointestinal cancers. Leading health organisations now recognise plant-based nutrition as vital for cancer prevention," adds the health expert.
Processed meats contain carcinogenic compounds, such as nitrates and heterocyclic amines, which have been linked to DNA damage and tumour formation. In contrast, whole plant foods are naturally protective against these harmful effects.
Scientific backing for plant-based nutrition
According to a statement published under the National Institutes of Health (NIH), "plant-based foods (fruits, vegetables, cereals, nuts and seeds, legumes, and vegetable oils) are the main source of fibre and other bioactive compounds in the diet. Particularly, plant bioactives, including fibre, sulphur compounds, carotenoids, and polyphenols, present in foods such as cruciferous and allium vegetables, tomatoes, green tea, and whole grain cereals, have well-known anticarcinogenic properties."
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Plant-based foods are likely to have anti-inflammatory and antioxidant effects that may help reduce the risk of cancer. While an unhealthy diet is a recognised risk factor for various types of cancer, consuming a diet rich in plant-based foods has been associated with lower cancer risk. This information comes from the latest report on diet and cancer released by the World Cancer Research Fund and the American Institute for Cancer Research.
World Cancer Day 2025
Every year, World Cancer Day is observed on February 4 to promote awareness and inform individuals about the prevention, detection, and treatment of this dangerous illness. The theme for this year is "United by Unique," which emphasises personalised, patient-focused cancer treatment. Part of a three-year initiative (2025-2027), it highlights individual stories of patients, survivors, and caregivers, promoting empathy, inclusivity, and tailored care approaches.
Dr Rahman says, "On World Cancer Day, we must remember that prevention begins with our food choices. Transitioning to a plant-based diet means nourishing our bodies with nutrient-dense foods rather than deprivation. By embracing plant-powered nutrition, we can take significant steps toward reducing cancer risk and enhancing overall well-being."
