Just In: Plant-Based Diet Lowers Cancer Risk By 25%!
New research shows that eating more plant-based foods such as vegetables, fruits, nuts, legumes, grains, beans and seeds may help reduce the chance of getting some kinds of cancer.
Just In: Plant-Based Diet Lowers Cancer Risk By 25%!
New research shows that eating more plant-based foods such as vegetables, fruits, nuts, legumes, grains, beans and seeds may help reduce the chance of getting some kinds of cancer.
We have long been advocates for a clean, green lifestyle that benefits not only our bodies, but the ecosystem and animal lives. And the best part? The research is catching up to the benefits of a whole-foods plant based lifestyle.
Here is what the latest findings reveal:
The Latest Findings
Researchers from The American Journal of Clinical Nutrition followed nearly 80,000 people as part of Adventist Health Study-2.
Adventists, like people living in Blue Zones, follow a whole-foods, plant-based lifestyle. So this study was the perfect opportunity to learn more about the effects of a vegan diet.
The study found that:
Vegetarians had about 12% lower overall cancer risk than meat-eaters, with a lowered risk of stomach cancer by up to 45%, and lowered lymphoma risk by 25%
Vegans showed the greatest benefit, with about 24-25% lower cancer risk overall
Younger vegan participants had much lower rate of prostate and breast cancer, while older vegans showed much less lymphoma
These results suggest that cutting out animal products can help protect against many types of cancer.
Frontiers in Nutrition Meta-Analysis
Frontiers corroborated these findings, reviewing up to 14 studies related to plant-based diets and cancer mortality. They found that those who increased plant intake in their diets were linked to 12% lower risk of death from cancer. Meanwhile, a whole-foods plant-based diet saw a 9% lower cancer mortality rate.
However, these only applied to whole foods. The researchers found that those who frequently ate ultra-processed plant-based foods showed no benefits and may even increase their risk of early death from cancer!
It’s not just what you eat, but how it’s made.
What the Science Tells Us
Whole foods matter! Fruits, vegetables, beans, nuts, seeds, whole grains and legumes are packed with fiber, vitamins and natural protective compounds. These help your body fight off cancer growth in cells. Studies show that whole-food plant-based patterns (many vegetables, nuts, legumes, grains and little or no junk) give real benefits. But if your plant food is mostly chips, sugary drinks, or processed “vegan junk,” that is not helpful and may even hurt your health.
Increasing your intake of plants and reducing your intake of animal products is good for you in the long run. People who avoid meat and consume more plants appear to have notably lower risk of many cancers. Even modest reductions in meat and more plant meals can make a difference.
The studies have found that whole-food plant diets lowered the risk of not just one type, but different cancers. From stomach to pancreatic to blood cancers, healthier plant-based diets seem to reduce risk—often by around 20 to 45% for some types.
Practical Tips for Malaysians
Use local plant-based staples such as tofu, tempeh, pulses, whole grains like brown rice, leafy greens and colourful vegetables
Make sure meals include whole plant foods, not ultra-processed meat substitutes or sugary snacks
Even small steps count—swap one meat meal a day for plant-based dishes
Keep your diet varied—this helps cover nutrients and keeps meals interesting
Sources:
Eating Well: Scientists Just Connected This Diet to a 24% Lower Cancer Risk
Frontiers: Plant-based diet and risk of all-cause mortality: a systematic review and meta-analysis
The American Journal of Clinical Nutrition: Longitudinal associations between vegetarian dietary habits and site-specific cancers in the Adventist Health Study-2 North American cohort
The Standard: Why being a vegetarian can cut your risk of cancer by up to 25%
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