In recent years, the benefits of diet and specifically certain foods in cancer prevention and management has gained significant attention. Among the various foods, whole grains have gained recognition as a key component in the fight against cancer. This blog explores the benefits of whole grains, highlighting their protective effects against specific cancers and outlines practical tips for incorporating them into daily diet.
What makes a whole grain?
A grain usually is made of three main parts- the bran, endosperm, and germ. When all the parts of the grain is kept intact and not removed during processing; it is said to be whole grain. Some examples of whole grains are ragi, bajra, jowar, quinoa, brown rice, buckwheat and barley.
What is the X factor in Whole Grains?
Nutrition
Unlike refined grains, which have been processed to remove the bran and germ, whole grains retain their natural nutrients, making them a richer source of fiber, vitamins, and minerals.
The bran is the outermost layer and is rich in fiber. The endosperm is the center of the grain and contains the energy-giving starch. The germ is usually the innermost and smallest part of the grain and contains essential nutrients like zinc, magnesium, potassium, vitamin E, vitamin B among others. Processing of whole grain to make products like all purpose flour (maida), strips the grain of their most nutritious parts leaving behind just the starchy part making it nutritionally poor. The nutrients to watch out for in whole grains include dietary fiber, resistant starch, lignans, phytic acid and phenolic compounds.
Cancer Fighting Properties of Whole Grains
Studies show that higher whole grain intake is linked to a 6% to 12% reduction in overall cancer mortality rates.
- Rich in Dietary Fiber
Whole grains due to the presence of the bran layer are an excellent source of dietary fiber, which has been shown to reduce the risk of colorectal cancer. Fiber helps move food through the digestive system, promoting regular bowel movements and reducing intestinal transit time, which may lower exposure of the intestinal cells to potential carcinogens. - Source of Resistant Starch
Whole grains are a source of a type of fiber called resistant starch which has gained significant attention in recent years for its potential health benefits, particularly in cancer prevention. Unlike regular starch, it is not broken down in the small intestine but instead passes into the large intestine, where it ferments and produces short chain fatty acids; compounds that have anti-inflammatory effects and improve gut health. Emerging research indicates that resistant starch may offer protective effects against certain cancers. Studies have indicated that these are especially beneficial for individuals with genetic predispositions to cancers such as withLynch syndrome; a condition that significantly increases the risk of developing colorectal cancer and other cancers at a younger age.
- Lower Glycemic Response
This aspect of whole grains is not just beneficial in diabetic patients but even in cancer prevention. Again related to their fiber content, whole grains have a lower glycemic index compared to refined grains. This means they cause a slower rise in blood sugar levels, which can be beneficial for managing insulin levels. Recent studies have indicated that high insulin levels which are in response to refined carbohydrates such as from processed grains are associated with an increased risk of certain cancers such as colon and gastric cancers.
- Source of antioxidants
Oxidative stress that is caused in the body due to poor diet, smoking, alcohol consumption, environmental pollution is linked to cancer development. Whole grains contain antioxidants such as phenolic compounds, selenium, vitamin E, phytosterols, flavanoids that help combat oxidative stress in the body. Thus, consumption of antioxidant-rich whole grains can be beneficial in reducing cancer risk.
- Provides Phytoestrogens
Some whole grains such as oats, barley, whole wheat and ragi contain phytoestrogens; plant compounds that can mimic the action of the estrogen hormone in the body. Studies have indicated that these compounds are beneficial in reducing the risk of breast and prostate cancers by modulating hormonal balance.
Thus one should choose unprocessed whole grains like whole wheat, red, brown or black rice, whole legumes, millets, etc as far as possible. These can be sometimes difficult to cook and digest due to higher fiber content, but some mindfulness and planning can make incorporating whole grains in the diet easy and completely worth the effort. All of us know how to use whole wheat and some millets like jowar, bajra, and ragi as flour to make chapatis or bhakris, parathas, pancakes, cakes, etc. For other whole grains like the smaller millets, whole rice, and legumes soaking can make a lot of difference to the cooking time, texture, and our body’s ability to utilise nutrients from it.
Millets are gaining recognition as a valuable addition to the diet for children with cancer due to their impressive nutritional profile. Only last year we celebrated the International year of Millets. What’s best is that every region of India has it’s own unique millets and even more unique ways to cook them. This gives us many recipes and food combinations to experiment- because you know how picky kids can be!
Whole grains, because they have the bran intact are high in fiber, which is great for digestion. The fiber helps keep things moving smoothly in the digestive system and can prevent constipation, which is a common side effect of cancer treatments. Fiber is also food for the friendly bacteria in our gut. Healthy gut bacteria not only help keep bowel movement smooth, but also support immunity, brain health, and mood and help in the production of small amounts of energy, and vitamin K and vitamin B12. But it is important to drink plenty of water along with the high-fiber whole grains to help them pass easily trough the digestive tract.
Another big plus is that whole have a low glycemic index, meaning they release sugar into the bloodstream slowly. This can help keep blood sugar levels stable, which is especially important for kids with cancer, as some treatments can mess with insulin sensitivity and raise the chances of developing diabetes.
Whole grains like millets and legumes are loaded with antioxidants like phenolic compounds, flavonoids, and tannins, which help fight off harmful products of chemical reactions in the body called free radicals. These antioxidants might protect healthy cells and even reduce the side effects of cancer treatments. They also contain phytochemicals that have anti-inflammatory properties, which is helpful for kids with cancer since chronic inflammation can increase the risk of cancer progressing. On top of all that, millets are packed with essential vitamins and minerals like magnesium, phosphorus, iron, and B vitamins, which support overall health—super important for kids undergoing cancer treatment.
Here are some tips to incorporate whole grains into a cancer-fighting diet:
- Start with breakfast: Swap refined cereals with oatmeal or millet porridge. Just soak the millet overnight and cook it in milk in the morning for breakfast. You can top it with nuts and fruits to make it look appealing and add more nutrients to it. Try soaking and spouting whole legumes like moong, matki, and chana to make a simple chaat, dosas, or tikkis for breakfast.
- Use whole-grain flours: When baking, replace white flour with whole-wheat, millet or oat flour.
- Switch to brown rice or quinoa: Instead of refined white rice, opt for fiber-rich grains like brown, red or black rice for a nutrient-packed meal. Just remember to soak it for 2-4 hours before cooking.
- Snack on whole grains: Whole wheat or millet khakras or jowar or bajra popcorn are great snack choices that are both tasty and beneficial. You can also soak and marinate whole legumes and cook them in an oven until they are dry and crispy. This can be a great snack to have on the go.
Whole grains offer an array of health benefits, particularly for children with cancer seeking to strengthen their body’s resilience, support recovery, and improve their overall well-being during treatment. By incorporating these nutrient-dense foods into their daily meals, patients can take a proactive step towards a healthier, more balanced approach to cancer care. Whether your child is undergoing treatment or in remission, making whole grains a staple of your diet can contribute to a better quality of life and improve long-term health outcomes.
References:
Gaesser GA. Whole Grains, Refined Grains, and Cancer Risk: A Systematic Review of Meta-Analyses of Observational Studies. Nutrients. 2020 Dec 7;12(12):3756. doi: 10.3390/nu12123756. PMID: 33297391; PMCID: PMC7762239.
Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr. 2000 Jun;19(3 Suppl):300S-307S. doi: 10.1080/07315724.2000.10718964. PMID: 10875601.
