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Qué comer (y qué no) para reducir el riesgo de cáncer: "La clave está en tu plato" Las legumbres son una gran forma de aumentar la ingesta de fibra Getty Images
Cada vez más estudios demuestran que la alimentación juega un papel clave en la prevención del cáncer . De hecho, se estima que hasta un 18% de los casos podrían evitarse con una dieta equilibrada. La Dra. Mara Cerqueiro, especialista en Digestivo y Nutrición de Yazen, explica que "ciertos tipos de cáncer, como el colorrectal y el de mama, tienen una relación directa con la dieta. Una alimentación basada en frutas, verduras y cereales integrales puede marcar una gran diferencia".
Evitar ultraprocesados y aumentar la fibra Uno de los principales factores de riesgo es el consumo excesivo de ultraprocesados y carnes procesadas. "Estos productos suelen contener altos niveles de azúcares añadidos, grasas saturadas y aditivos, que pueden contribuir al desarrollo del cáncer", explica la experta, quien recomienda evitar embutidos, bollos industriales y bebidas azucaradas . "Reducir el consumo de carnes procesadas y alcohol, e incorporar más alimentos de origen vegetal en la dieta diaria es una de las estrategias más efectivas que podemos adoptar", añade.
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La fibra también desempeña un papel fundamental. Según la Dra. Cerqueiro, "la fibra ayuda a acelerar el tránsito intestinal, reduciendo el tiempo de contacto de posibles carcinógenos con la mucosa intestinal, y promueve una microbiota saludable, lo que protege específicamente contra el cáncer colorrectal". Para garantizar una buena ingesta de fibra, aconseja sustituir productos refinados por opciones integrales y consumir más legumbres , como lentejas y garbanzos, además de frutas y verduras frescas con piel.
Mantener un peso saludable y una dieta variada La diversidad en la dieta es otro factor clave. "No hay un solo alimento milagroso , pero una dieta variada, basada en productos frescos y de origen vegetal, aporta compuestos protectores contra el cáncer", afirma la especialista. Destacan especialmente los vegetales crucíferos, como el brócoli y la coliflor , ricos en glucosinolatos, así como las frutas y verduras de colores intensos, que contienen antioxidantes que protegen las células del daño. Además, las legumbres y cereales integrales contribuyen con una gran cantidad de fibra, clave para la prevención del cáncer colorrectal.
La coliflor, un alimento más que recomendable telecinco.es
La obesidad también es un factor determinante en la aparición de tumores. "La obesidad está asociada con un mayor riesgo de desarrollar 13 tipos de cáncer, debido a mecanismos biológicos como la inflamación crónica y el aumento de estrógenos e insulina, que pueden favorecer el crecimiento celular descontrolado", advierte Cerqueiro. Además, la obesidad puede dificultar el diagnóstico precoz y agravar la evolución del cáncer ya diagnosticado. Para combatirla sin recurrir a dietas extremas, recomienda mantener una alimentación equilibrada, incorporar suficiente proteína para proteger la masa muscular y realizar actividad física de fuerza de manera regular.
Estrategias para mejorar la dieta y prevenir el cáncer Planificar las comidas y evitar la compra impulsiva de productos ultraprocesados también puede marcar la diferencia. "Elaborar una lista de compras con antelación y evitar ir al supermercado con hambre ayuda a tomar mejores decisiones", sugiere la especialista. Además, cocinar en casa con ingredientes frescos y técnicas saludables, como el horneado o la cocción al vapor, permite evitar los excesos de grasas saturadas y sal.
A la hora de elaborar platos saludables y protectores frente al cáncer, la Dra. Cerqueiro sugiere opciones como un risotto integral con seitán y setas , acompañado de ensalada de hinojo y zanahoria; un salmón al horno con eneldo, servido con espinacas, garbanzos y gajos de naranja; o un salpicón de pavo con kale, lentejas rojas y frutos secos. "Estos platos no solo son saludables, sino también sabrosos y visualmente atractivos, lo que demuestra que comer bien no tiene por qué ser aburrido", comenta.
Salmón con eneldo Pixabay
Cómo aplicarlo al día a día Para aplicar estos consejos de manera práctica, la Dra. Cerqueiro recomienda seguir estas pautas en el día a día:
Aumentar el consumo de vegetales : al menos la mitad del plato en cada comida debe estar compuesto por verduras frescas o cocidas.Sustituir carbohidratos refinados por opciones integrales como arroz, pasta y pan integrales.Incluir legumbres y frutos secos como fuentes de proteína vegetal varias veces por semana.Reducir el consumo de carnes rojas y procesadas , apostando por pescados, aves y opciones vegetales como tofu o seitán.Evitar los azúcares añadidos y bebidas azucaradas, prefiriendo agua, infusiones y zumos naturales sin azúcares.Controlar el tamaño de las porciones y practicar la moderación para mantener un peso saludable.En definitiva, la prevención del cáncer empieza en la mesa. "Hacer pequeños cambios en nuestra alimentación, como reducir los ultraprocesados, aumentar la fibra y apostar por productos frescos, puede marcar una gran diferencia en nuestra salud a largo plazo", concluye la Dra. Cerqueiro. Como bien dice, "la clave para prevenirlo está en tu plato" .
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