Maintaining a healthy diet is crucial to your overall wellbeing. Knowing which foods to add to your plate and which to avoid can help you stay on track with your weight loss journey, prevent metabolic syndrome, and even reduce your risk of cancer. The key is always to pack your meals with whole foods—but what are some of the best options out there if you’re looking to target these goals? We spoke to health experts to find out.
We checked in with experts Lisa Andrews, registered dietitian nutritionist at the Health Insiders; and Krutika Nanavati, registered dietitian and nutritionist; and Dr. Philip Oak, MD to get their takes on the best foods to shed pounds and prevent cancer. They told us that cruciferous vegetables, berries, fatty fish, and nuts such as almonds are among the superior choices. Learn more about the benefits of each below.
1. Cruciferous Vegetables
Cruciferous vegetables, including broccoli (in this study), cauliflower, kale, and Brussels sprouts, showcase remarkable health benefits associated with reducing the risk of cancer and weight loss. Packed with compounds like sulforaphane, cruciferous vegetables are low in calories and high in fiber, making them an ideal choice for weight loss and metabolic maintenance. The fiber content promotes satiety, helping control appetite and prevent overeating.
"Cruciferous vegetables contain sulforaphane, a bioactive compound with potent anti-inflammatory and antioxidant effects. High fiber and water content increase satiety and promotes healthy digestion, contributing to weight management. Sulforaphane activates detoxification enzymes in the body, potentially decreasing exposure to cancer-causing chemicals. Additionally, it may inhibit cancer cell growth and promote apoptosis (programmed cell death) in cancerous cells," Nanavati states.
2. Berries
Berries, such as blueberries, strawberries, and raspberries, are renowned for their exceptional health benefits, including their potential to reduce the risk of cancer and support weight loss. Packed with antioxidants, berries exhibit powerful anti-inflammatory properties that combat oxidative stress and inflammation in the body. Additionally, the high fiber content in berries promotes a feeling of fullness, aiding in weight management by curbing unnecessary snacking and supporting a balanced calorie intake.
Andrews adds that berries, "Known for their beautiful color and sweet taste, are high in flavonoids (as seen in this study), a type of antioxidant, which reduces inflammation and the risk of cancer. Berries also tend to be lower in sugar and calories than other fruits. One cup of blueberries contains 84 calories."
Nanavati adds that they are "abundant in antioxidants like anthocyanins and vitamins C and E, which scavenge free radicals and quell inflammation. The diverse combination of antioxidants in berries may protect against DNA damage and cancer cell proliferation. Their anti-inflammatory properties may also play a role in cancer prevention."
Plus, the high fiber content of berries helps you digest this fruit's sugar at a slower rate, potentially lowering your risk of metabolic syndrome. So many benefits all around!
3. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, emerge as nutritional powerhouses with a dual impact on reducing the risk of cancer and supporting weight loss. These fish are rich sources of omega-3 fatty acids, particularly EPA and DHA, known for their potent anti-inflammatory properties. Omega-3s have been associated with a decreased risk of certain cancers and play a role in regulating inflammation in the body. Additionally, the high-quality protein content in fatty fish contributes to a feeling of satiety, helping control appetite and promoting weight loss.
Nanavati elaborates further and says that fatty fish is "rich in omega-3 fatty acids (EPA and DHA), which possess potent anti-inflammatory effects by reducing inflammatory markers like C-reactive protein (CRP)." The weight loss benefits include "high protein content that promotes satiety, reducing calorie intake and aiding in weight management. Additionally, omega-3s may enhance fat-burning and metabolic rates," even helping prevent metabolic syndrome.
She also adds that when it comes to cancer risk, "Omega-3s may inhibit cancer cell growth and angiogenesis (blood vessel formation) crucial for tumor development. They also modulate immune function, potentially boosting cancer prevention."
4. Nuts like Almonds
Nuts are always a fantastic, healthy snack option. Almonds, in particular, are a nutrient-dense nut that has been associated with both weight loss and a reduced risk of cancer. Despite their relatively high calorie content, almonds can be a valuable addition to a weight loss plan due to their satisfying combination of healthy fats, protein, and fiber.
"Almonds are rich in vitamin E, healthy fats, and fiber. The combination of these nutrients not only aids in weight management by providing prolonged satiety but has also been linked to a reduced risk of certain cancers. The antioxidants in almonds help combat oxidative stress, a risk factor to several cancer types," Oak states. Perfect!
