We talked a lot about various diets in the last issue of Menu Magazine. One diet that is widely recognised as being good for your health is the Mediterranean diet, and a major element of that is Extra Virgin Olive Oil.
New research suggests the answer to chronic disease and cancer prevention is a plant-based Extra Virgin Olive Oil diet.
Leading oncology dietetics researcher and Associate Professor of Medicine (Clinical) at Brown University, Dr Mary Flynn has led cancer dietetics research for close to 20 years, specialising in breast and prostate cancers. She has co-authored the breakthrough book “The Pink Ribbon Diet – A revolutionary new weight loss plan to lower your breast cancer risk” and written numerous peer-reviewed published research papers.
In her latest research, in which she studied the effects of her plant-based EVOO diet on prostate cancer, Dr Flynn has found that a plant-based EVOO diet was extremely effective at improving biomarkers for cancer and cardiovascular disease in men with prostate cancer.
“Cardiovascular disease is the leading cause of death for prostate cancer patients. A plant-based EVOO diet improves insulin function and lowers fasting insulin and glucose levels, protects against weight gain and reduces the risk of various cancers,” she says.
Dr Flynn’s diet recommends:
- Extra Virgin Olive Oil – at least 3 servings (or 3 tablespoons) per day as part of an allowance of 4-5 servings of healthy fats (EVOO, nuts, olives, avocado)
- Wholegrain starch – 6-7 serves per day
- Vegetables – at least 4 servings per day (1 cup leafy or 1/2 cup most other veg)
- Fruit – up to 3 serves per day (optional)
- Dairy & eggs – up to 2 serves per day (optional)
- Meat, poultry, seafood – max 350 grams per week. It is recommended to eliminate red meat, or alternatively have no more than 170 grams per month.
- Eliminating cured meats, vegetable oils margarine and mayonnaise with vegetable seed oils, as they are linked to an increased cancer risk.
Dr Flynn’s research shows that people with diets including daily consumption of EVOO have lower rates of most chronic diseases, such as heart disease, cancers, arthritis, and type 2 diabetes.
“EVOO has been shown to decrease a number of risk factors for chronic diseases including inflammation, blood pressure, body weight, blood levels of insulin and glucose, oxidation, and blood coagulation,” she says.
Cancer Australia supports this evidence stating that physical inactivity, high body mass index (BMI) and low fruit and vegetable consumption are amongst the modifiable risk factors that account for around one third of the total burden of cancer in Australia. Preventative steps to reduce cancer risk also contribute to a risk reduction of other chronic diseases including cardiovascular disease and type 2 diabetes.
“The diet isn’t just for cancer patients or prevention, it’s for everyone wanting to live a healthy life, and prevent the risk of disease” says Dr Flynn.
