The Skinny on Fats and Breast Cancer

A considerable amount of research has been linked to high fat diets and the risk of breast cancer. In response to these findings, dietary recommendations have evolved directing women to maintain a “low-fat” diet to help reduce the chances of developing this frightening disease that effects 1 out of every 10 women. Although we have been given explicit instructions to lower fat intake, it is important to understand what is low and which types of fats actually propose the most risk. Generally, to maintain a “low-fat” diet the American Heart Association recommends to eat no more than 25% of total calories as fat, and that less than 1/3 of this twenty-five percent should come from saturated fats. That means based on an average 2000-calorie diet, a woman should not consume more than 500 calories in fat or 56 grams of fat per day. However, only 16 grams or 144 calories of fat can come from the saturated form. For example, one cup of 2% milk contains 3 grams of saturated fat, but substituting low-fat milk to skim milk reduces your saturated fat intake to zero! For the most part, large amounts of saturated fats are found in animal based products such as eggs, milk, cheese, and red meat. Certain vegetable oils also have saturated fats; however, their ratios of saturated fats to the healthier variety of mono or polyunsaturated fats are very different then in animal based counterparts. For instance, take a look at the following table that shows the breakdown of types of fats in different types of foods.

BREAKDOWN OF FATS

Food – 1 tablespoon	Saturated Fat in grams	% Saturated Fat	% Monounsaturated Fat	% Polyunsaturated Fat
Butter	8	70	5	25
Olive Oil	2	14	78	8
Canola Oil	1	7	62	31

Although studies have shown a positive correlation between saturated fats and breast cancer, the consumption of mono and polyunsaturated fats such as oleic acid (a major constituent of olive oil) as well as omega-three fatty acids (found in fish oil) have actually reduced the risk of breast cancer. There are many ways to transition into a low-fat diet and following website gives 10 easy ways to get started.

http://lowfatcooking.about.com/od/lowfatbasics/a/tensteps05.htm.

In addition to lowering saturated fats and increasing the amount of “healthy fats”, there are a couple of “Super Foods” that have a protective effect toward the developing of breast cancer including: walnuts, decaffeinated green tea, fiber, Vitamin D, Folic Acid, and Soy. The following recipe taken from Mark Reinfield’s fantastic new cookbook coauthored with Jennifer Murray titled “Vegan in 30 Minutes” is a perfect example of cancer-protective meal, combining the proper proportion of “healthy fats” with some of the suggested “Superfoods”. The spinach really packs a punch in this salad and provides the fiber (2 grams per serving) and folic acid (58.2 mcg per serving). The walnuts and olive oil provide the proper proportion of healthy fats into your diet.

Warm Spinach Salad

(Serves 4)

8 cups of prewashed spinach, lightly packed

4 Cremini mushrooms

¾ cup thinly sliced red onion

2 Roma tomatoes, thinly sliced into whole circles

1 ½ tablespoon of red wine vinegar

1 teaspoon of agave nectar

1 ½ tablespoons Dijon mustard

2 tablespoons water

½ teaspoon sea salt, or to taste

¼ teaspoon black pepper, or to taste

½ cup chopped walnuts

3 tablespoons of olive oil

1.) Place the spinach in a large mixing bowl with the mushrooms, onion and tomatoes

2.) Place the vinegar, agave nectar, mustard, water, salt, and pepper in a small bowl and whisk well

3.) Place the walnuts in a small sauté pan over medium heat and dry-roast for 2 minutes, stirring frequently. Add the olive oil and cook for 2 minutes, stirring frequently. Add to the bowl with the liquids and mix well. Pour this into the large bowl with the spinach and gently toss well.

Variations: You can sauté the mushrooms before adding to the salad. Add them to the pan after adding the olive oil and cook for 3 minutes, stirring frequently.