Mediterranean Diet Linked to Lower Risk of Obesity-Related Cancers, Study Finds

The Mediterranean diet has long been recognized for its heart-healthy benefits, but recent research highlights its significant role in reducing the risk of obesity-related cancers as well.

Known for its anti-inflammatory and metabolic benefits, the Mediterranean diet is now gaining even more attention for its potential to lower cancer risks, particularly in those affected by obesity.

A study recently published in JAMA (The Journal of the American Medical Association) sheds light on the diet’s ability to lower the likelihood of developing cancers associated with excess body weight.

In the study, which examined 450,111 participants from across European countries, researchers found that those who adhered more closely to a Mediterranean diet had a 6% lower risk of developing obesity-related cancers compared to those with low adherence.

This study, which was part of the European Prospective Investigation Into Cancer and Nutrition (EPIC) study, followed participants aged 35 to 70 years between 1992 and 2000, and the data analysis was conducted between March 1 and May 31, 2023.

What Are Obesity-Related Cancers?

Obesity has become a global public health crisis, with increasing rates of many different types of cancer linked to excess body fat. High body fat contributes to chronic inflammation, hormonal disruptions, and metabolic imbalances, all of which create an environment conducive to cancer development.

The following are some of the most common cancers related to obesity:

1. Breast Cancer: Particularly in postmenopausal women, excess body fat leads to higher estrogen levels, which in turn increases the risk of hormone-dependent breast cancer.
2. Colorectal Cancer: Obesity contributes to insulin resistance and inflammation, both of which are known to increase the risk of colorectal cancer.
3. Endometrial Cancer: Increased fat cells produce excessive estrogen, stimulating abnormal growth in the lining of the uterus and increasing the risk of endometrial cancer.
4. Esophageal Cancer: Obesity raises the risk of GERD (gastroesophageal reflux disease), which is directly linked to esophageal adenocarcinoma.
5. Pancreatic Cancer: Chronic inflammation and insulin resistance caused by obesity are key factors in the development of pancreatic cancer, one of the deadliest forms of cancer.
6. Kidney Cancer: Excess fat impairs kidney function and alters hormonal balance, leading to an increased risk of renal cell carcinoma, the most common type of kidney cancer.
7. Liver Cancer: Obesity is linked to non-alcoholic fatty liver disease (NAFLD), which in turn increases the risk of liver cancer.
8. Ovarian Cancer: Obesity may influence hormonal levels and cause inflammation, increasing the risk of ovarian cancer.

How the Mediterranean Diet Helps

The Mediterranean diet is not only heart-healthy but also offers numerous benefits that contribute to weight loss, improved metabolic health, and reduced inflammation—all of which are important for lowering cancer risk.

Research has shown that the Mediterranean diet is associated with reduced abdominal fat, lower BMI, and a decreased likelihood of weight gain. The diet has also been linked to improved levels of metabolic and inflammatory markers, such as lower fasting blood glucose and reduced C-reactive protein (CRP), an indicator of inflammation.

The Mediterranean diet is inspired by the traditional eating patterns of Mediterranean coastal regions, including Greece, Italy, and Spain. It emphasizes whole, nutrient-dense foods that provide the necessary vitamins and minerals for overall health and longevity.

Central to this diet are fresh fruits and vegetables, whole grains like quinoa and brown rice, and healthy fats, primarily from olive oil, which is rich in monounsaturated fats known to improve heart health.

The Mediterranean diet also encourages the consumption of lean proteins such as fish, poultry, legumes, and nuts, while limiting red meat. Herbs and spices are commonly used to flavor food, reducing the need for added salt.

More than just a diet, the Mediterranean approach to eating is a lifestyle. It focuses on balance, variety, and sustainability, with an emphasis on mindful eating and enjoying meals with friends and family.

Studies have consistently ranked the Mediterranean diet as one of the best for overall health, as it is linked to longevity, improved heart health, and now, a reduced risk of obesity-related cancers.

Incorporating these principles into your daily life can not only help reduce the risk of cancer but also promote a healthier, more sustainable lifestyle overall.