The Futile Western Diet

Western diet identified as major cause of colon cancer© Provided by Earth

Scientists have identified the Western diet as a major contributor to the rise in colon cancer cases. Furthermore, an extensive review of 176 past studies has confirmed a significant correlation between diet and colon cancer.

This comprehensive review is hailed as a significant milestone, providing “tangible data” on the connection between diet, the gut microbiome, and overall health.

Western diet and its role in colon cancer

Scientists have identified the Western diet as a prime culprit in the rise of colon cancer cases. Rich in sugar, saturated fat, and processed foods, this diet poses the highest risk for developing colon cancer.

Simultaneously, the Western diet leads to decreased gut bacteria diversity, particularly promoting the proliferation of Bacteroides species, which are linked to obesity. Notoriously low in fiber, fruits, and vegetables, this diet also causes difficulty in breaking down fiber.

Moreover, the Western diet results in a deficit of bacteria species that produce short-chain fatty acids, which are essential for reducing gut inflammation. Chronic inflammation can lead to devastating mutations in cells, increasing their likelihood of becoming cancerous.

Additionally, ultra-processed foods like pizza, chips, and donuts trigger high inflammation levels, further escalating health risks.

The green Mediterranean diet

By contrast, the green Mediterranean diet, abundant in fruits, vegetables, olive oil, green tea, and protein-rich aquatic plants like Mankai, showed the best health outcomes among all diets studied.

This diet not only provided a wide range of essential nutrients but also encouraged a surge in “health-promoting bacteria,” significantly reducing the presence of bacteria associated with cellular damage and disease.

By fostering a healthier gut microbiome, the green Mediterranean diet emerged as a powerful ally in preventing colon cancer and promoting overall health.

Research suggests that eating a diet with a high omega-3 to omega-6 ratio reduces the risk of cardiovascular disease, inflammation, developmental disorders, and cognitive aging. (1,2)

This article lists the foods with the highest omega-3 to omega-6 ratio, so that you can achieve a better balance in your diet.

Foods with a high omega-3 to omega-6 ratio include crab, fish (tuna, cod, salmon), mussels, rapini, spinach, flax seeds, mangoes, lettuce, and kidney beans.

There is no daily value set for omega-3s, but the adequate intake (AI) per day is set at 1.6 grams for men and 1.1 grams for women. (3) This target is used to calculate the AI of omega-3 for the foods in the list.

Below is a list of foods with high omega 3 to omega 6 ratios, for more, see the list of foods high in omega 3s, and the complete ranking of over 200 foods high in omega 3s per omega 6.

Use the ranking tool links below to select foods and create your own food list to share or print.

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. 18408140
Saini RK, Keum YS. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids Life Sci. 2018 Jun 15;203:255-267. doi: 10.1016/j.lfs.2018.04.049. Epub 2018 Apr 30. 29715470
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
The importance of the ratio of omega-6/omega-3 essential fatty acids
Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids.
U.S. Agricultural Research Service Food Data Central
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
Oregon State University on Essential Fatty Acids

See the complete list of fruits with a high omega 3 to 6 ratio.

See the complete list of beans with a high omega 3 to 6 ratio.

Table of Contents

The power of high fiber

High-fiber diets, encouraged for weight loss and addressing chronic constipation, also demonstrated a protective effect against colon cancer, type-2 diabetes, and inflammation.

By altering the gut microbiome, the high fiber intake led to a significant surge in Lactobacillus and Bifidobacterium bacteria – producers of beneficial compounds like short-chain fatty acids.

Plant-based diet: A strong ally

The benefits of a plant-based diet were also spotlighted in the research. This type of diet significantly lowered the risk of colon cancer, as polyphenols found in plants prompted the growth of beneficial bacteria.

Notably, this diet increased the presence of a group of bacteria named Akkermansia, which is known for fighting various bacterial diseases and enhancing overall gut health.

By promoting a healthier gut microbiome, a plant-based diet serves as a powerful ally in the fight against colon cancer and other related health issues.

Q&A: Plant Based Diet – Search (bing.com)

High-protein and ketogenic diets

However, scientists have raised concerns over high-protein diets rich in red meat. Hydrogen sulfide is released from meat breakdown, which causes damaging mutations to nearby cells.

Additionally, the researchers suggest that ketogenic diets need further investigation due to their potential to cause drastic drops in beneficial bacteria populations.

Study lead author Dr. Catherine Stanton, who works for the public-private Irish state organization Teagasc, highlighted the critical role of diet in maintaining gut microbiome balance and its metabolic functions.

“Our review highlights the profound impact of different diets on the gut microbiome,” said Dr. Stanton. “This understanding is crucial for developing dietary recommendations that promote health and prevent disease.”

Q&A: Keto Diet – Search (bing.com)

Colon cancer in young people

Colon cancer in young people is a rare but rising condition that affects less than 1% of younger adults in the US 1. Some of the symptoms that may indicate an increased risk of early-onset colorectal cancer include abdominal pain, rectal bleeding, diarrhea, and iron deficiency anemia2. Some of the risk factors that may contribute to colon cancer in young people are a history of inflammatory bowel disease, personal or family history of colorectal polyps, or a genetic predisposition2.

The urgency for this research comes in the wake of an alarming rise in colon cancer cases among under-50s. An estimated 17,000 younger people are developing this disease annually. The rate among those in their late 20s and early 30s has escalated by around 70 percent.

Simultaneously, other cancers are also surging among younger individuals, including bile duct, breast, and appendix cancers.

While the exact cause remains elusive, obesity rates and processed food consumption are being scrutinized. In parallel, a study cited an additive found in energy drinks like Red Bull as a potential cancer cell growth fuel.

Efforts are underway to comprehend these developments, with a $25 million investigation launched to study the cause of the rise in cancer among young adults. The study’s findings could influence changes in colon cancer screening guidelines, with calls to reduce the current age limit of 45 for screening.

As we gain deeper insights into the diet-cancer nexus, these findings underline the importance of dietary choices. A shift towards health-promoting diets may be a crucial step in combating the rise of colon cancer among younger populations.

What are the causes of bowel cancer? – Search (bing.com)

In today’s digital age to feed this ever increasing population there is a high demand for more production of food. To meet this task, artificial hormones are being used to increase the production of milk and meat. In this review, we address the controversial issue of adverse effects of hormones being administered in cattle. Oestradiol, Progesterone, Testosterone, Zeranol, Trenbolone and Melengestrol hormones are approved by U.S. food and drug administration (FDA) for commercial use.

These have been found to be used to increase the quantity of milk and meat in cattle but their adverse effects are observed on the consumers as they cause cancer and premature puberty in children. Similarly the utilization of recombinant bovine growth hormone (rBGH) in cattle is seen to be a burning issue as it causes cancer.

Here, we present a deeper insight to above mentioned content:

Growth Hormones in Cows & the Effects on Humans | Acabonac Farms

Hormonal growth promotants in cattle causes cancer – Search Videos

Meat and potato and high risk of cancer – Search (bing.com)

meat and potato and high risk of cancer – Search (bing.com)

What hormones are used in beef cattle – Search (bing.com)

Hormonal growth promotants in cattle – Search (bing.com)

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“The Futile Western Diet,” often referred to as the Standard American Diet (SAD), describes a dietary pattern prevalent in many Western countries, including the United States. This diet is characterized by high intakes of processed foods, saturated fats, refined carbohydrates, and sugars, while being low in fruits, vegetables, and other plant-based foods 1 2.

Key Characteristics of the Western Diet:

High in:
- Processed and red meats
- Saturated fats and trans fats
- Refined grains and sugars
- High-fat dairy products
- Ultra-processed foods and sugary beverages
Low in:
- Fruits and vegetables
- Whole grains
- Healthy fats (like those from nuts and olive oil)

Health Implications:

The Western diet has been linked to various chronic health conditions, including:

Why It’s Hard to Change:

Despite its known health risks, the Western diet remains popular due to factors like convenience, taste preferences, and food marketing. Additionally, socioeconomic factors can limit access to healthier food options 1.

Adopting a more balanced diet rich in whole foods, lean proteins, and healthy fats can significantly improve overall health and reduce the risk of chronic diseases. Have you considered any dietary changes or are you looking for specific advice on how to improve your diet?

Learn more: 1medicalnewstoday.co m 2befuelednutrition.com 3medicalnewstoday.com

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Scientists aim to stop harmful gut bacteria triggering Alzheimer’s

Dr. Ibrahim Javed Bad Gut and Alzheimers – Search Videos (bing.com)

The phrase ‘you are what you eat’ was coined almost a century before Alois Alzheimer made his breakthrough in identifying brain disease, but the evidence is now clear that diet as well as age influences the brain.

A growing body of research suggests a correlation between Alzheimer’s disease and an unhealthy gut, and Australian scientists are hoping to take this a step further by exploring how harmful gut bacteria access the brain and lead to dementia.

Dr. Ibrahim Javed, a nano bio-scientist at the University of South Australia, is leading research on the connection between harmful gut bacteria and Alzheimer’s disease. His team has found that tiny metabolites released by bad bacteria in the gut can travel to the brain, causing inflammation and potentially triggering Alzheimer’s 1 2.

The research aims to develop drug therapies to block these harmful metabolites and explore the use of probiotics and nutritional supplements to promote gut health. This could potentially slow down or halt the progression of Alzheimer’s 1 2.

In younger people this is less likely because the blood-brain barrier is much stronger, but this weakens as people age, allowing harmful substances to damage neurons. When the microbiome in the gut ages, it also loses the ability to fight disease.

By identifying how metabolites released by bad bacteria damage neurons—and hopefully developing new drug therapies to block them—Dr. Javed says it should be possible to slow down or halt the progression of Alzheimer’s.

A second aim of the three-year research project is to investigate how probiotics and nutritional supplements, both of which contain friendly bacteria, can stamp out bad bacteria and stop metabolites escaping from the gut.

This follows on from several international clinical research studies that have demonstrated that probiotics improve digestive and cognitive issues in people with acute and chronic COVID-19.

“Our research indicates that harmful gut bacteria can trigger early onset dementia as well as accelerate dementia in patients already battling the neurodegenerative disease,” Dr. Javed says.

“A poor diet is one of several factors that harms gut bacteria, increasing your chances of developing dementia. Aging, lack of exercise, exposure to pesticides and genetics also play a role, although the latter is responsible for a very small number of cases. In most cases, dementia is preventable.”

Most types of bacteria are harmless—many are even essential for our survival—but bad bacteria create biofilms which cause gastrointestinal infections, chronic diseases, bowel cancer and brain diseases.

There are several dietary changes that may help reduce the risk of Alzheimer’s disease:

Mediterranean Diet: This diet emphasizes fruits, vegetables, whole grains, fish, and healthy fats like olive oil. It’s been linked to a lower risk of cognitive decline.
DASH Diet: Originally designed to combat high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) also promotes brain health. It focuses on vegetables, fruits, whole grains, and lean proteins.
MIND Diet: A combination of the Mediterranean and DASH diets, the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) specifically targets brain health. It includes leafy greens, berries, nuts, whole grains, fish, and olive oil, while limiting red meat, butter, cheese, pastries, and fried foods.

In addition to these diets, consider the following tips:

Increase Omega-3 Fatty Acids: Found in fish like salmon and mackerel, as well as in flaxseeds and walnuts, omega-3s are beneficial for brain health.
Antioxidant-Rich Foods: Berries, dark chocolate, and green tea are rich in antioxidants, which can help protect brain cells from damage.
Limit Sugar and Processed Foods: High sugar intake and processed foods have been linked to increased inflammation and cognitive decline.

It’s always a good idea to consult with a healthcare professional before making significant changes to your diet. Do you follow any specific dietary patterns currently?

Alzheimer’s disease affects up to 55 million people worldwide and with an aging population, this number is expected to double every 20 years, according to Alzheimer’s Disease International.

Early onset dementia—under the age of 65—is becoming more common in the global population, attributed to preventable factors such as a poor diet and a sedentary lifestyle, smoking, excessive alcohol consumption, social isolation, exposure to pesticides and air pollution.

Dr. Javed’s team is also collaborating with UniSA neuroscientist Associate Professor Larisa Bobrovskaya on a potential link between stress and Alzheimer’s disease, and whether women are more at risk.

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