Can avoiding rice and meat prevent cancer?

Sliced tomatoes and avocados served on a white ceramic plate. Illustration photo by Pexels

Dr. Dinh Tran Ngoc Mai from the University of Medicine and Pharmacy in Ho Chi Minh City explains that the body requires all five nutrient groups to maintain health:

• Carbohydrates: The primary source of energy for daily activities. The brain and muscles rely on glucose from carbohydrates to function.
• Proteins: Essential for regenerating and repairing tissues, supporting immunity, and are especially important for cancer patients who require enhanced resistance.
• Fats: Provide stored energy and help absorb fat-soluble vitamins like A, D, E, and K.
• Vitamins and minerals: Strengthen immunity, support metabolism, and combat harmful pathogens.
• Fiber: Improves digestion and reduces the risk of chronic diseases, including colon cancer.

However, Dr. Mai explains that excessive and improper consumption of red meat and processed meats can increase the risk of cancer. Overconsumption of red meat (beef, pork, lamb) and processed meats (sausages, ham) may elevate the risk of colorectal cancer due to harmful compounds produced during digestion. Additionally, many processed foods—including meats—contain preservatives, additives, or high levels of salt, all of which can contribute to an increased risk of gastrointestinal cancers.

Thus, Dr. Mai emphasizes that improperly eliminating entire food groups like rice (carbohydrates) or meat (proteins) does not contribute to cancer prevention and may cause several negative health effects, including nutritional imbalance, energy deficiency, weakened immunity, decreased cell regeneration, muscle loss, physical weakness, and an increased risk of metabolic disorders.

Moreover, a low intake of fruits and vegetables can lead to a deficiency in antioxidants (vitamins C, E, carotenoids), reducing the body’s ability to combat free radicals, which contribute to cancer.

Because of that, instead of cutting out entire food groups, Dr. Mai recommends following a balanced and healthy diet. She suggests increasing the intake of vegetables and fresh fruits, which are rich in antioxidants and fiber, while limiting red meat and processed foods. Healthy protein sources like fish, beans, nuts and seeds are good substitutes for red and processed meats.

Healthier cooking methods, such as steaming, boiling, or quick stir-frying, should be prioritized over grilling or deep-frying. It’s also important to use whole grains like brown rice, oats, and whole wheat bread instead of refined grains to provide fiber and sustainable energy.

Dr. Mai also advises controlling the intake of sugar and salt to reduce the risk of inflammation and chronic diseases. By maintaining a balanced, healthy diet and lifestyle, you can support your overall health and reduce the risk of cancer.