A healthy prostate is crucial for male reproductive health. The prostate gland is a small walnut-sized gland positioned in front of the rectum and below the bladder. It is natural for the prostate gland to grow as men age, this phenomenon is also called Benign Prostatic Hyperplasia. Because of the increase in size, men are more prone to prostate cancer as they age (this does not mean that they are bound to get it as they grow older.) Diet, genetics, age, and even ethnicity of a person can together influence prostate health.
Research has shown a correlation between diet and men’s prostate health, several foods and beverages such as high-fat dairy products, and trans fats can negatively impact prostate health, potentially exacerbating conditions such as prostate cancer.
Understanding the worst foods for your prostate will help you take preventative measures and allow you to act at the right moment. Let’s dig in to know the top 5 worst foods for your prostate. (And then help you with alternatives)
In this article
5 Foods That May Increase Prostate Cancer Risk
1. Alcohol
One of the most significant causes of prostate cancer in men is heavy alcohol consumption. Men who drink 14 or more alcoholic drinks per week are at a higher risk of developing prostate cancer. Still, no research says that consuming a specific amount of alcohol per day can help you avoid prostate cancer.
There is ongoing research on whether light alcohol is directly proportional to prostate cancer. On the other hand, some studies suggest that even light alcohol consumption is associated with prostate cancer in males.
However, according to the Centers for Disease Control and Prevention(CDC), moderation is key to avoiding prostate-related issues. All alcoholic drinks including white wine, beer, and liquor are linked with cancer. It is suggested to drink 2 or fewer alcoholic beverages in a day to avoid prostate cancer and other health problems.
2. Meat and Meat Products:
There is a directly proportional relationship between prostate cancer and meat. Cooking meat at high temperatures such as grilling or frying leads to the formation of carcinogens such as Heterocyclic amines(HCAs) or Polycyclic Aromatic Hydrocarbons(PAHs), These carcinogens are linked to an increased risk of prostate cancer.
Well-done meat such as red meat is also associated with a high risk of prostate cancer (which is why the western world faces more incidences of prostate cancer each year). These are often high in saturated fats linked with inflammation and oxidative stress in the body which can contribute to the development of prostate cancer.
The intake of pan-fried meat, grilled meat, hamburgers(those that are cooked nicely), and processed meat that are high in nitrites/nitrosamine shows a strong link to aggressive prostate cancer. Meat products to avoid:
- Red Meat
- Beef
- Pork
- Lamb
- Processed Meats
- Sausages
- Hot dogs
- Bacon
- Ham
- Deli meats (e.g., salami, pepperoni)
- High-Fat Cuts:
- Rib eye steak
- T-bone steak
- Pork belly
- Spare ribs
3. Fats
While saturated fats are linked with heart diseases the high intake of such saturated fats also causes prostate cancer. Saturated fats are found in full-fat dairy, red meat, and processed food.
Saturated fats cause inflammation within the body which adversely affects the prostate gland. Fatty acids such as omega-6 and omega-3 found in vegetable oils and extremely fried and processed food cause inflammation and negatively impact the prostate gland.
According to NCBI, consuming animal fat, vegetable fat, red meat, and dairy products(containing phytanic acid) increases the risk of prostate cancer.
According to some research studies high intake of saturated fats could increase the levels of testosterone and increased androgen levels trigger prostate cell growth which increases the risk of prostate problems.
Saturated fats are found in:
- Butter
- Pastries
- Cheese
- Cream
- Whole milk
- Salad dressings
- Baked food
- Meat
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4. Calcium, Vitamin D, and Dairy Products
Calcium Intake:
According to NCBI, high intake of calcium either in the form of dietary sources or supplements increases the risk of advanced prostate cancer. Some coherent studies have also shown an inversely proportional relationship between calcium and prostate health. It is recommended to consume calcium in moderation through leafy green vegetables or dietary sources.
Vitamin D
In a study by Giovannucci and Clinton, 1998 the association between vitamin D and advanced prostate cancer was examined with null results report.
Dairy Products:
The research on whether dairy is destructive to prostate health or not is still ongoing; some claim that the calcium in milk is harmful, while others claim that low-fat dairy products including calcium and protein benefit prostate health. As a result, additional research is required in this area.
5. Sugary Foods and Beverages
Sugary food increases the level of prostate-specific antigen levels which increases the risk of prostate-related health issues. Sugar drinks have high amounts of calories which leads to weight gain and inflammation this impact of sugar can worsen your prostate health.
Consuming sugary beverages and foods can lead to insulin resistance and increased insulin levels, this leads to chronic inflammation and oxidative stress which increases the risk of prostate problems.
- Sodas and soft drinks
- Flavored waters
- Food such as desserts, and cookies.
- Energy drinks
- Coffee and tea
- Sauces
Swap Out These Harmful Foods for These Beneficial Alternatives:
Tomatoes:
Being rich in lycopene, tomatoes help reduce the risk of prostate cancer. According to NCBI lycopene has a positive impact on prostate cancer by reducing lipid oxidation, enhancing antioxidant capacities, and inhibiting cell proliferation. Research has even stated that higher tomato sauce consumption is linked to a lower risk of prostate cancer.
Green Tea and Soy:
According to clinical trials, soy helps reduce PSA levels (or Prostate Specific Antigen, which is a biomarker to test for prostate cancer, so the more the PSA, the more cancer), and compounds such as catechins have been associated with a reduced risk of prostate cancer and overall prostate health.
Cruciferous Vegetables:
Fiber, fiber, and more fiber. Vegetables like Broccoli, kale, cabbage, and cauliflower contain nutrients such as sulforaphane, which is said to have anti-cancerous properties.
Berries:
Berries are your prostate’s best friends. Blueberries, Strawberries, and raspberries are packed with antioxidants that can help reduce oxidative stress and overall inflammation in the body.
Healthy Fats Substitutes for Prostate Health
Replace unhealthy saturated fats in your diet with healthy monounsaturated and polyunsaturated fats which are found in fish(Salmon, mackerel, and sardines are rich in omega-3 fatty acids), avocado, nuts such as walnuts, almonds, flaxseeds, etc. They may help support overall prostate health.
Maintaining a healthy prostate is important for overall male reproductive health and can dramatically impact the value of your life in old age. According to the research and dietary guidelines considered in this article, conscious food choices play an important role in maintaining prostate health and can reduce the risk of prostate-related issues, including cancer.
If you understand the impact of certain foods such as alcohol, processed meat, saturated fat, high-calcium dairy products, and sugary foods you can make informed decisions to limit your intake and instead make better choices by adding tomatoes, green tea, soybeans, cruciferous vegetables, fruits, fish and avocado into your daily diet.
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