If you aim to improve your diet and health in 2025, especially as we usher in the new year, you’ve come to the right place. In an informative TikTok video, Dr. Tim Tiutan, an oncology hospitalist, offered advice on weight loss that also reduces cancer risk. He emphasized foods that aid in losing weight and decreasing the likelihood of certain cancers.
Here, we will elaborate on his advice and include additional tips from other health experts on how these foods contribute to a balanced weight and a more robust immune system. In his aforementioned video, Tiutan explained that he “treats cancer patients” and wanted to share foods that “decrease cholesterol.”
3 Foods That Promote Healthy Weight Loss And Lower The Risk Of Cancer, According To Oncologists And Health Experts
1. Blueberries
The first food Tiutan recommended was blueberries, saying that they are a "super food that will help with weight management." He explained that it's crucial to "eat dietary fiber" when on a weight loss journey." A single cup of fresh blueberries provides approximately 4 grams of fiber. This fruit is rich in soluble fiber, which can aid in reducing cholesterol levels. Additionally, soluble fiber can decelerate digestion, contributing to a prolonged feeling of fullness.
Health expert Dr. Suzanne Manzi also told SheFinds that "blueberries are a powerhouse of antioxidants and fiber, which can help you feel full and satisfied while also promoting overall health." She shared that "they're also low in calories, making them a perfect snack for anyone looking to shed some pounds."
2. Whole Grains
Fiber found in whole grains, Tiutan also noted, "prevents your blood sugar from spiking, which helps prevent diabetes and weight gain." In addition, he noted that this "decreases cholesterol and colon cancer risk." Foods that are high in whole grains include barley, brown rice, buckwheat, bulgur, millet, quinoa, rye, and wild rice.
Whole grains are rich in soluble fiber and should be your carb of choice when creating a healthy diet, according to registered dietitian Megan Wong. She tells SheFinds, “Insoluble fiber mainly helps with healthy bowel movements, whereas soluble fiber helps with weight loss and cholesterol management. By binding to water and forming viscous “gel,” soluble fiber slows down the movement of food through the digestive tract, keeping you full for a longer period of time.”
3. Raspberries
A single cup of raspberries offers an impressive 8 grams of fiber, significantly more than the majority of fruits available. "Raspberries are packed with water and fiber, helping to keep you hydrated and curb your appetite," Manzi tells us.
"Plus, they contain a natural compound called ketones, which are thought to speed up metabolism and prevent an increase in overall body fat."
Weight loss tips and cancer prevention! Blueberries and whole grains are high in fiber, which research shows helps people feel full, control blood sugar levels (preventing large spikes in glucose), decrease cholesterol, and even lower risk of certain cancers. 🌟 Follow to learn ways to live a healthier version of you! 🫐Blueberries are also rich in anthocyanins, which is a compound that provides so many health benefits, such as anti-inflammatory and antioxidant effects. 🍺Alcoholic drinks are generally filled with carbohydrates (sugar), and we often lose track of how many we drink! Cutting out high sugar drinks can help regulate our blood sugar and overall weight management (not to mention decrease cancer risk!). 👉❤️ Like this post to spread the word, so that others can benefit too! 🌟 Follow to learn ways to live a healthier version of you! #weightlosstips #weightmanagement #healthyliving #blueberries #cancerprevention #fy ♬ Cupid - Twin Ver. (FIFTY FIFTY) (Sped Up Version) - FIFTY FIFTY
The Bottom Line
As he wrapped up his video, Tiutan also emphasized the need to cut down on alcohol consumption to avoid cancer and weight gain. "Limit drinking alcohol," he advised. He also noted that "we typically think of what we eat instead of what we drink," and this can "affect weight gain."
Ultimately, it's no secret that the foods you consume regularly have a significant impact on your overall health. Your diet is a key factor in your well-being, becoming increasingly important as you age and face a higher risk of illness.
While no single food can magically prevent cancer, experts concur that adding nutrient-dense choices to your meals can greatly reduce risk factors and bolster your body's defenses against disease.
