Pancreatic cancer is one of the deadliest forms of
cancer, with a survival rate of less than 10%. Despite advances in cancer
therapies, only a small fraction of patients with pancreatic cancer survives
beyond five years. Recently, researchers have been studying the relationship
between diet and cancer and have found evidence that high-protein foods may
help prevent pancreatic cancer.
Nutrition effect of proteins
Proteins are essential nutrients that are necessary for
the growth and repair of cells in the body. The body breaks down proteins into
their constituent amino acids, which are then used to build new proteins. Amino
acids are also used as precursors for the synthesis of other important molecules,
such as hormones and neurotransmitters. A high-protein diet can help maintain
the body's supply of these important building blocks.
Studies have shown that people who consume a high-protein
diet have a lower risk of developing pancreatic cancer. For example, a study
published in the Journal of the National Cancer Institute found that men who
consumed the highest amounts of protein had a 35% lower risk of developing
pancreatic cancer compared to those who consumed the lowest amounts.
Study published in the International Journal of Cancer
found that consuming a high-protein diet was associated with a reduced risk of
pancreatic cancer in men. The study included data from over 500,000
participants who were tracked for up to 14 years. The researchers found that
those who consumed the highest amounts of protein had a 14% lower risk of
developing pancreatic cancer compared to those who consumed the lowest amounts.
Other studies have found similar results.
One reason that high-protein foods may be protective
against pancreatic cancer is that they may reduce inflammation in the body.
Inflammation is a key factor in the development of many types of cancer, and it
is known to be especially important in pancreatic cancer. High-protein foods
contain a variety of anti-inflammatory compounds, including omega-3 fatty acids
and polyphenols, which may help to reduce inflammation and protect against
cancer.
In addition to their anti-inflammatory effects,
high-protein foods may also help to reduce insulin resistance and improve
glucose metabolism. Insulin resistance is a major risk factor for many types of
cancer, including pancreatic cancer. Research has shown that a high-protein
diet can help to reduce insulin resistance and improve glucose metabolism,
which may help to reduce the risk of pancreatic cancer.
Besides consuming plant-based proteins, consuming lean
sources of animal protein such as chicken, fish, and low-fat dairy can also
help reduce the risk of pancreatic cancer. A study published in the British
Journal of Cancer found that consuming high amounts of poultry and fish was
associated with a lower risk of pancreatic cancer in both men and women. The
researchers found that those who consumed the highest amounts of poultry and
fish had a 6% lower risk of developing pancreatic cancer compared to those who
consumed the lowest amounts.
Lean protein
The concept of "lean" protein involves choosing
protein sources that are low in unhealthy fats and calories. This type of
protein is essential for building and maintaining muscle mass, aiding in weight
loss efforts, and promoting overall health. When looking for high-protein foods
that are also lean, it is important to consider both animal and plant-based
options.
Plant based high-protein foods
Below are five plant-based protein options that are both
delicious and nutritious.
·
Lentils are an excellent plant-based protein
option. A half-cup serving of cooked lentils provides approximately 9 grams of
protein, making it an excellent protein source for vegetarians and vegans.
Lentils are also a good source of fiber and iron, among other nutrients. They
can be easily incorporated into soups, salads, or Indian curries.
·
Chickpeas are another excellent plant-based
protein option. One cup of cooked chickpeas contains approximately 15 grams of
protein. Additionally, chickpeas are a good source of fiber, iron, and antioxidants.
Chickpeas are versatile protein options that can be added to salads, made into
hummus, or roasted for a crunchy snack.
·
Tofu is a soy-based protein option that is easy
to prepare and versatile. A half-cup serving of tofu provides around 10 grams
of protein, making it a popular option for vegetarians and vegans.
Additionally, tofu is a good source of calcium and iron. Tofu can be grilled,
sautéed, or used in smoothies for a protein boost.
·
Quinoa is a protein-rich grain that has gained
much popularity in recent times. A half-cup serving of cooked quinoa provides
around 8 grams of protein, making it an excellent plant-based protein option.
Quinoa also contains all nine essential amino acids, which is rare for
plant-based protein sources. It can be used in salads, soups, or as a base for
grain bowls.
·
Almonds are an easy protein option that can be
consumed as a snack or added to salads. A quarter-cup of almonds contains
around 6 grams of protein. Additionally, almonds are a good source of healthy
fats and fiber, making them a nutritious protein option.
Animal Based high-protein foods
Some examples:
·
Animal-based lean protein sources include
chicken breast, turkey breast, lean ground beef, and low-fat Greek yogurt.
Chicken and turkey are excellent options because they are not only high in
protein, but also low in calories and fat. Greek yogurt is a probiotic-rich
option that offers a great source of protein. Ground turkey is a good source of
lean protein and contains 30g of protein per 100g serving. Turkey is low in fat
and can be used as a substitute for beef in various recipes, making it an ideal
option for those trying to reduce their red meat intake. For those who prefer a
more traditional approach to meat, lean grass-fed beef is a great protein
source. Grass-fed beef is free from antibiotics and growth hormones and is a
high-quality protein source. It packs almost 26g of protein per 100g serving
and contains all essential amino acids needed for muscle growth and recovery.
·
Seafood is an excellent source of lean protein.
Some examples include salmon, tuna, and shrimp. These options not only offer
high-quality protein, but also omega-3 fatty acids, which have numerous health
benefits including reducing the risk of coronary heart disease. For example, tuna
fish packs a good punch of protein while being low in fat. Canned tuna contains
around 30g of protein per 100g serving. Shrimp also, in particular, is a great
choice for people looking to add more protein to their diet. Shrimp contains
almost 24g of protein per 100g serving and has low-fat content. It also
contains antioxidants that promote heart health and immune system function.
·
Eggs are a great lean protein source. One large
egg contains 6 grams of protein and is also rich in nutrients such as vitamin
D, choline, and antioxidants.
Protein nutrition
As the easy and versatile ready-to ago additive, lean
protein powders can be added to various drinks such as smoothies and shakes.
Options include whey, soy, and pea protein powders. These options are not only
convenient but also offer a high-quality source of protein.
On the go, you can consume protein bars. There is a high variety,
helping you to select exactly what you like and what you need, based on the
ingredients and your tastes.
