Indian diet changes that doctors suggest to lower cancer risk naturally

Cancer is one of the major health problems in the world. In 2022, almost 9.7 million people died from cancer. While genes and lifestyle habits play a role, what we eat can also affect our risk of getting cancer. The good news is that small changes in the food we eat every day can help lower the risk. You do not need to give up your favourite foods. By making simple, healthy swaps in the Indian diet, you can eat well and protect your body.

Dr Ramana Gogi, Principal Consultant in Medical Oncology at CK Birla Hospital, Gurugram, suggests some easy Indian diet swaps that are doctor-approved and can reduce cancer risk. These swaps focus on reducing harmful ingredients and adding more nutrients that fight cancer.

Healthy swaps for everyday Indian meals

One important swap is to replace fried snacks with roasted options. Deep-fried foods like samosas, pakoras, and namkeens contain unhealthy fats that cause inflammation in the body. Inflammation is linked to cancer and other diseases. Instead, try roasted chana, roasted makhana, or baked samosas. These options give you the same crunch and taste but without harmful oils.

Another simple swap is to choose whole grains over refined grains. Common staples like white rice and maida chapatis can cause blood sugar spikes, which increase the risk of long-term health problems including cancer. Instead, switch to brown rice, or millets like ragi, bajra, and jowar. You can also use multigrain flour for chapatis. Whole grains are high in fibre and antioxidants that protect your body.

Sugary sweets are another area where small changes can help. Traditional Indian mithai, like laddoos and barfis, are high in sugar and can lead to obesity and insulin resistance. These conditions are linked to cancer risk. You can swap these sweets for fresh fruits, dates, or jaggery-based homemade sweets. These provide natural sweetness along with important vitamins and phytonutrients.

Store-bought spice mixes, or packaged masalas, often contain preservatives, too much salt, and artificial colours. Instead, make your own spice mixes at home using turmeric, cumin, coriander, and black pepper. Turmeric contains curcumin, a compound that has cancer-fighting properties. Homemade spice mixes also taste fresh and do not have harmful additives.

Red and processed meats, like kebabs, sausages, and certain curries, are linked to higher cancer risk. You can reduce these risks by choosing plant-based proteins instead. Include dals, rajma, chana, and paneer in your meals. These foods provide protein and other nutrients without the added risk from processed meats.

Cooking oils are another important area to focus on. Refined oils used in frying can create harmful free radicals in your food. Free radicals can damage cells and increase cancer risk. Use healthier oils like cold-pressed mustard oil, coconut oil, or moderate amounts of ghee. These fats preserve nutrients and are safer for long-term health.

Eating for health does not mean giving up traditional Indian foods. You can still enjoy your favourite dishes by making small but powerful swaps. Whole grains instead of refined flour, fruits instead of sugary sweets, roasted snacks instead of fried ones, and homemade spice mixes instead of packaged masalas are all easy changes. Including plant-based proteins and healthy oils further strengthens your body’s defenses against cancer.

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By following these simple tips, you not only reduce your cancer risk but also improve your overall health. These swaps help maintain healthy blood sugar levels, support heart health, improve digestion, and keep your weight under control. They also provide important vitamins, minerals, and antioxidants that keep your immune system strong.

Small changes are easier to maintain in the long term than strict diets. Start by making one or two swaps each week. Over time, your meals will become healthier without losing taste or enjoyment. Remember, consistency matters more than perfection.

In conclusion, cancer prevention is not only about medical treatment but also about daily lifestyle choices, including diet. By making mindful, simple swaps in your Indian meals, you can protect your body naturally. Healthy eating can be delicious, satisfying, and culturally familiar. Start with roasted snacks, whole grains, fresh fruits, homemade spice mixes, plant-based proteins, and healthy oils. These small changes can make a big difference in lowering cancer risk and keeping your body strong for years to come.