MED VS ENGLISH DIET

Why the Mediterranean diet beats its English counterpart hands down when it comes to cancer protection – and how you can follow suit…

FATS

Med diet: Olive oil, avocados, less red meat English diet: Butter, high amounts of red meat, sausages and bacon Why Med wins: Studies have linked a lower intake of saturated fats (those found in animal fats such as butter and red meat) to a higher risk of breast cancer. Use olive oil to cook, add avocados to salads and swap red meat for fish twice a week.

FRUIT AND VEG

Med diet: 7-10 portions per day

English diet: Only a fifth of us in the UK manage to eat our recommended five portions of fruit and veg a day

Why Med wins: Some studies have found women who eat more fruit and veg have a lower risk of developing breast cancer. This may be because of the amount of fibre and antioxidants that they contain, says Cancer Research UK.

OILY FISH

Med diet: Salmon, mackerel and sardines eaten frequently English diet: Average UK adult eats oily fish once a month or less Why Med wins: According to Cancer Research UK, people who eat a lot of foods containing omega-3 fish oils seem to have a lower breast cancer risk than people who only eat small amounts.

PROCESSED FOODS

Med diet: Traditionally meals are cooked from scratch

English diet: Sandwiches, followed by ready meals are the two most frequently consumed ‘meals’, according to 2014 research.

Why Med wins: A diet high in processed foods tends to be higher in fat and sugar but lower in vitamins, increasing the risk of obesity and many cancers.

CARBS

Med diet: Wholegrain breads and rice English diet: White bread and rice, cakes and biscuits

Why Med wins: There’s no strong evidence of a direct link between sugars, carbohydrates and breast cancer, according to Cancer Research UK. But a large 2009 study of Chinese women in the US reported that a high carbohydrate diet slightly increased the risk of developing breast cancer in women younger than 50. Too much sugar can make you put on weight, which is linked to a higher risk.

PULSES

Med diet: Beans, chickpeas and lentils are everyday foods English diet: We eat fewer pulses, and beans tend to be of the baked variety Why Med wins: Pulses are a rich source of soluble fibre. Cancer Research UK says there’s some evidence that diets containing more than 25g of fibre per day reduce the risk of breast cancer in pre-menopausal women. Add cans of pulses to stews, soups and salads for a healthy addition which is cheap and filling. It will also mean you can use less meat.

NUTS

Med diet: Unsalted nuts 4-5 times per week

English diet: Crisp consumption is higher, with few people reaching the suggested healthy nut intake of 40g per day

Why Med wins: Nuts such as almonds or brazil nuts are full of heart-healthy fats and vital minerals. Some, albeit small, studies have linked higher intakes to a possible lower breast cancer risk. Just keep a bag handy to nibble as a nutritious snack – it will stop you reaching for crisps or chocolate.

RED WINE

Med diet: Moderation is the key – two or three small glasses per week English diet: A quarter of UK adults drink over the recommended 14 units of alcohol per week

Why Med wins: Recent studies have found a link between alcohol consumption and a higher risk of breast cancer. Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer.