Phytoestrogen Foods We Should Avoid?

There was a list that someone posted on another thread. I hope someone can bump it up.

I was shocked about the pommegranite thing too. I drink POM juice every now and then , thinking I was doing a good thing. I do still drink it, but in moderation. I feel the benefits of the POM juice out weigh the risks.

I use to drink soy milk too. Loved my chocolate soy milk. Now, I have switched to Almond milk, which I actually like better.

there are a lot of foods that contain phytoestrogens, a lot. But I think the key is moderation.

Yep, I've heard that about Pomegranites too. I used to eat them as well! I don't eat Flax but some people swear by it. I don't eat soy or anything with soy, and it is in so many things - I have become an avid label reader.

Alcohol is another big one - three drinks a day gives you the same increase in risk as smoking a pack of cigarettes a day.  I only have a couple of glasses a wine a week now. (can't cut it out!)

I also limit red meat, I only have it once a week at most, and I eat vegetarian at least every other day. Blackened stuff is also a no-no (BBQ) Ditto anything with nitrates (I will probably never have bacon again!)

I'm sure I will think of more!

Chick peas...?? I love Chickpeas. Should I not be eating them, or in moderation is it OK?

Man, think I will just stick to carrots....!

I have heard that even weak soy isoflavons can negate the anti-estrogen properties of an AI.

Personal choice. 

That is so true, it is not like I eat them for every meal. i love my hummus, and Chick pea curry!

Ahhh, Jens secret ingredient!! Hemp!

Glad you are doing so well! 

There's an excellent book that answers all of these questions and more.  I highly recommend it to all with or without cancer:

 Anti Cancer  A New Way of Life   by  David Servan-Schreiber, MD, PhD

The author is a two time survivor of brain cancer.  This book doesn't tout miracle cures but approaches the subject of what we can do to help our bodies defend against cancer and how to find the right blend of traditional and alternative health care.   

Pure E, Im not sure what you mean by 'that person' on the natural girls thread.  I am doing conventional as well but like to learn about health food, good books, yoga (actually lots of what you listed), and have great conversations with some amazing and compassionate women.  I hope you change your mind and check out the natural girls thread bc it looks like you could contribute some good info  

Jen: Admiration to you for doing so well!

I was surprised at all of the food sources with phytoestrogen content that are on the list on the following link.  Thought it might be helpful here.  I spent forever unsuccessfully trying to copy the list without all the programming code.  Maybe somebody who knows how to do so could be so kind and post the actual list.

http://www.dietaryfiberfood.com/phytoestrogen.php

Here is the list-but Garlic? I thought Garlic was good.

Has anyone read or seen crazy sext cancer. That girl is being studied b-c they feel her lifestyle and diet has kepy her cancer away so long.  I know she did  wheat grass and juicing. I am too scared to read her book or watch the movie.  I also know she does yoga. 

Nutrition & Breast Cancer

Natalie Ledesma, MS, RD, CSO Ida & Joseph Friend Cancer Resource Center UCSF Helen Diller Family Comprehensive Cancer Center University of California, San Francisco

Good nutrition may reduce the incidence of breast cancer and the risk of breast cancer progression or recurrence. There are many studies in progress to help further understand how diet and cancer are related. We do know, however, that improved nutrition reduces risk of chronic diseases, such as diabetes, obesity, hypertension and heart disease, and also enhances overall quality of life. It is estimated that one third of cancer deaths in the U.S. can be attributed to diet in adulthood [1].

Guidelines for a Healthy Diet

• Plant-based diet o Plenty of fruits and vegetables o High fiber – whole grains and beans/legumes

• Low fat diet with emphasis on healthy fats • Limit processed and refined grains/flours/sugars • Drink plenty of fluids • Be physically active to help achieve and maintain a healthy weight

Plant based diet

Healthy Plate Diagram

Fill your plate with approximately 50% vegetables, 25% protein, and 25% whole grain.

A lifelong commitment to a plant based diet may lower a woman’s risk of developing breast cancer and may also reduce the risk of recurrent breast cancer. A plant based diet consists primarily of fruits, vegetables, whole grains, beans/legumes, and other plant protein sources.

* All words noted with an asterisk ( * ) are defined in the glossary on page 44.

FRUITS AND VEGETABLES

• Contain vitamins, minerals, fiber, and various cancer-fighting phytonutrients* (for example: carotenoids, lycopene, indoles, isoflavones, flavonols).

• Vibrant, intense COLOR is one indicator of phytonutrient* content.

• There is extensive and consistent evidence that diets high in fruits and vegetables are associated with decreased risks of many cancers, and while results for breast cancer risk are not yet conclusive, they are promising [2-12].

• In a study of about 3000 postmenopausal women, a protective effect for vegetables was observed [2].

o Women who consumed 25 or more servings of vegetables weekly had a 37% lower risk of breast cancer compared with women who consumed fewer than 9 vegetable servings weekly.

• An epidemiological study reported a significant protective effect of vegetables against breast cancer when case-control* and cohort* studies were considered together [4].

• A meta-analysis* – looking at the data from 17 studies [13] revealed that high vs. low vegetable consumption was associated with a 25% reduction in breast cancer risk, but these findings were not confirmed by collected data from 8 studies [14].

• A recent case-control* study reported women who consumed more than 3.8 servings of fruits and vegetables daily had a lower risk of breast cancer when compared with women who consumed fewer than 2.3 daily servings [15].

• Japanese women following a prudent dietary pattern (high in fruits and vegetables, low in fat) had a 27% decreased risk of breast cancer [5].

• A Korean case-control study* reported that a high intake of certain fruits and vegetables resulted in a significantly lower risk of breast cancer in premenopausal (tomatoes) and postmenopausal women (grapes and green peppers) [6].

• While no effect was observed for vegetables, increasing total fruit intake significantly lowered the risk of breast cancer when comparing those in the highest to lowest tertile [16].

o This effect was greater for those with estrogen-receptor positive (ER+) tumors.

• Eating a salad vegetable dietary pattern (high consumption of raw vegetables and olive oil) exerted a significant protective effect against HER-2-positive cancers [10].

• A study assessing plasma or blood carotenoids as a marker for fruit and vegetable intake reported that individuals in the top 1/4 had a 43% lower risk of breast cancer recurrence when compared to those in the lowest 1/4 [17].

• However, no association was observed between fruit and vegetable consumption and breast cancer recurrence when women consumed five servings daily vs. eight servings daily [18].

• Breast cancer survivors significantly reduced mortality by following a diet low in fat, high in vegetables, high in fiber, and high in fruit [19].

• The combination of consuming five or more daily servings of vegetables and fruits, and accumulating 540+ metabolic equivalent tasks-min/wk (equivalent to walking 30 minutes 6 d/wk) decreased mortality by nearly 50% [11].

o The effect was stronger in women who had hormone receptor-positive cancers. • Vegetable intake has been inversely associated with serum insulin-like growth factor-I (IGF-I) levels [20].

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Beta-Carotene

• Beta-carotene is one of the 600 carotenoids that can be partially converted into vitamin A in the body.

• Carotenoids have a protective role for certain sites of cancer, including breast cancer [7, 21-24].

• Cartenoid intake was significantly associated with reduced mortality in breast cancer survivors [19].

• In various studies, serum beta-carotene levels were lower among breast cancer patients compared to women without cancer [21,25-29].

o One of these studies reported the risk of breast cancer to be 221% greater for women in the lowest quartile of serum beta-carotene compared to women in the highest quartile [29].

• A case-control* study reported that increased plasma levels of beta-carotene, retinol, and total antioxidant* status were associated with about a 50% reduced risk of breast cancer [28].

• In vitro research indicates that carotenoids may inhibit the production of breast cancer cells [30-31].

o Beta-carotene may inhibit ER+ and estrogen-receptor negative (ER-) breast tumor development [22].

• Beta-carotene may hinder the development of breast cancer cells by inducing apoptosis*, or programmed cell death [32].

• Research indicates that dietary sources of beta-carotene are likely much more protective than supplemental sources against the risk of cancer [33-35].

o Women who consumed higher amounts of dietary beta-carotene, lycopene, and beta- cryptoxanthin were associated with a lower risk of breast cancer among Chinese women [23].

o Dietary alpha-carotene, beta-carotene, and lycopene were inversely associated with risk of ER+PR+ breast cancer [24].

o Dietary beta-carotene intake was inversely associated with IGF-I levels in a large case-control study [20].

Cruciferous Vegetables

• Some evidence suggests that the cruciferous vegetables, in particular, are associated with a reduced risk of breast cancer [36-40].

• A Swedish study of postmenopausal women reported one to two daily servings of cruciferous vegetables to reduce the risk of breast cancer, possibly by as much as 20-40% [37].

• Women who ate more turnips and Chinese Cabbage, in particular, significantly reduced the risk of postmenopausal breast cancer [40].

• Consumption of cruciferous vegetables, particularly broccoli, was inversely, though not statistically significant, associated with breast cancer risk in women [36].

• The U.S. component of the Polish Women’s Health Study found that women who consumed raw- or short-cooked cabbage and sauerkraut 3 or more times weekly had a significantly reduced risk of breast cancer [39].

o Cabbage that was cooked for a long time had no effect on breast cancer risk.

o Researchers suggested that glucosinolates, compounds in cabbage, may affect both the initiation phase of carcinogenesis*, cell mutation*, and inhibit apoptosis*.

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• Cruciferous vegetables appear to shift estrogen metabolism in a favorable manner; increasing 2-hydroxyestrone:16-a-hydroxyestrone [41-42]. Fowke and colleagues [42] concluded that consuming more cruciferous vegetables across the population may very well have an impact on the incidence of breast cancer.

• Several studies suggest that compounds found in these foods, isothiocyanates (sulforaphane), have inhibitory effects on breast cancer cells in both cell studies and animal studies [38, 43, 44].

o One mechanism appears to be through potent inhibition of phase I and induction of phase II detoxifying enzymes, such as glutathione-s-peroxidase [36,40,43].

o Furthermore, these compounds exhibited reduced cell proliferation and inhibited cyclooxygenase-2 (COX-2) expression in breast cancer cells [45].

o Inhibited cell growth and induced apoptosis has also been observed [46].

• Indole-3-carbinol (I3C) is a compound found in cruciferous vegetables that has anticancer properties and anti-proliferative effects on breast cancer cells [47].

o I3C may inhibit the growth of blood vessels that the tumor needs to grow (anti-angiogenesis) [48].

• I3C and diindolylmethane (DIM) induce apoptosis*, or cell death, in breast cancer cells [41,49] for both ER+ and ER- tumor cells [50].

• Furthermore, I3C and tamoxifen have been shown to act separately and/or cooperatively to inhibit the growth of ER+ breast cancer cells [51].

• Dietary I3C may have effects that bolster immune function [52].

• Calcium-D-glucarate has been shown to inhibit beta-glucuronidase, an enzyme involved in phase II liver detoxification. Elevated beta-glucuronidase activity is associated with an increased risk for various cancers, particularly hormone-dependent cancers such as breast cancer [53].

Organic Produce

• Organic fruits and vegetables have fewer pesticides, lower levels of total pesticides, and less overall pesticide toxicity than fruits and vegetables grown with chemicals. Although more research is needed, recent evidence indicates a significant increase in antioxidants* in organic and sustainably grown foods versus conventionally grown foods [54-58].

o Organic vegetables contained a greater concentration of phytonutrients* (phenolic acids) when compared to conventionally grown vegetables [57,58].

• Consuming organic foods appears to increase salicylic acid, which may contribute to a lower risk of cancer [57].

Nutrient

Dietary Sources

Recommendation

Beta-carotene

Carrots, sweet potatoes, winter squash, cantaloupe, and mango

Include these fruits and vegetables daily.

Cruciferous vegetables

Arugula, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, mustard greens, radishes, rutabaga, turnips and turnip greens, and watercress

Include these vegetables daily.

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• Pesticides such as organochlorine compounds (OCC), known as environmental pollutants, have been implicated in the etiology of estrogen-related disorders due to their potential estrogenic and anti-estrogenic properties [59].

• Results of some studies [59-61], but not all [62] suggest that environmental exposure to organochlorine pesticide residues or PCBs may contribute to multifactorial pathogenesis of breast cancer.

o In a study of women living on Long Island, New York, breast cancer risk was associated with lifetime residential pesticide use [63].

o Organochlorine pesticide residues, including DDTs and HCHs, may increase women’s risk of breast cancer, particularly in premenopausal women in China [60].

o Exposure to beta-HCH, an organochlorine pesticide residue, both accelerated the appearance and incidence of breast cancer tumors when compared to control mice [61].

• The level of exposure may be integral in determining the effects of these OCC.

o One study found that when breast adipose tissue reached levels higher than 2600 ppb, women with postmenopausal ERalpha-positive breast cancer exhibited high proliferation [64].

• Choosing organic produce will help you reduce your levels of pesticide exposure and will most likely increase your phytonutrient* consumption.

o Although washing and peeling your non-organic fruits or vegetables may help to reduce pesticide residues, it will not eliminate them.

• Listed below are produce with the most and least pesticide contamination, both in terms of number of pesticides used and the level of pesticide concentration on an average sampling. Thus, for the fruits and vegetables shown on the most contaminated list, it is wise to buy organic. Alternatively, if organic choices are not available, you may want to consider substituting with produce that tends to contain the least amount of pesticides.

**Adapted from Environmental Working Group – A Shopper’s Guide to Pesticides in Produce

• It is most important, however, to eat fruits and vegetables – organic or conventional. If the availability or cost of organic produce is a barrier, you may wish to avoid those fruits and vegetables that have the highest pesticide residue content.

Produce most contaminated by pesticides:

Produce least contaminated by pesticides:

Peaches

Onions

Apples

Avocado

Bell peppers

Sweet corn

Celery

Pineapples

Nectarines

Mango

Strawberries

Sweet peas

Cherries

Asparagus

Lettuce

Kiwi

Grapes–imported

Bananas

Pears

Cabbage

Spinach

Broccoli

Potatoes

Eggplant

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Pomegranate (Punica granatum; Punicaceae)

• Various parts of the pomegranate fruit (for example: seed oil, juice, fermented juice and peel extract) have expressed the suppressive effects on human breast cancer cells in laboratory research [65].

• Pomegranate seed oil and fermented juice block the cancer cells’ oxygen supply, slow cell growth, and promote cell death [66].

• Fermented pomegranate juice polyphenols* appear to have twice the anti-proliferative effect as fresh pomegranate juice polyphenols* [67].

• Furthermore, one study suggests that pomegranate seed oil may have the greatest preventive activity (87% reduction in lesions) compared to fermented pomegranate juice (42% reduction) [68].

FIBER – A PLANT-BASED DIET IS NATURALLY HIGH IN FIBER

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A diet rich in natural fiber obtained from fruits, vegetables, legumes (for example: lentils, split peas, black beans, pinto beans), and whole-grains may reduce cancer risk and/or reduce risk of cancer progression.

Fiber binds to toxic compounds and carcinogens, which are then later eliminated from the body [69].

Various mechanisms have been proposed for the protective effects of dietary fiber against cancer. These include:

o Increased fecal bulk and decreased intestinal transit time, which allow less opportunity for fecal mutagens to interact with the intestinal epithelium [70].

o Binding to bile acids, which are thought to promote cell proliferation [71].

o Fermentation in the gut, producing short-chain fatty acids (SCFA). SCFA improve the gut environment and may provide immune protection beyond the gut [70,71].

o Additionally, whole grains are rich in antioxidants*, including trace minerals and phenolic compounds, which have been linked to disease prevention [71].

Furthermore, a high fiber diet works to reduce hormone levels that may be involved in the progression of breast cancer [70,72-75].

o A high-fiber, low-fat diet intervention found that fiber reduced serum estradiol* (estrogen breaks down into estradiol* in the body) concentration in women diagnosed with breast cancer, the majority of whom did not exhibit weight loss. Thus, increased fiber intake was independently related to the reduction in serum estradiol* concentration [74].

o This decrease in estrogen levels in the blood thereby may potentially reduce the risk of hormone-related cancers, such as breast cancer.

o Reduced levels of serum estrone* and estradiol* were observed in premenopausal women with a greater intake of dietary fiber [73].

o Similarly, a high intake of dietary fiber was significantly associated with low serum levels of estradiol in postmenopausal breast cancer survivors [75].

o Dietary fiber intake increases the amount of estrogen excreted in the stool [76]. A high fiber diet is also associated with less obesity [72].

Total dietary fiber intake, particularly from cereals and fruit, was found to significantly reduce the risk of breast cancer in pre-menopausal, but not post-menopausal women [77].

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• A recent cohort* study reported that high fiber intakes were associated with a 42% lower risk of postmenopausal breast cancer, when comparing women in the highest quintile of fiber intake compared to the lowest quintile [78].

• An earlier prospective cohort* study, however, reported no protective effect of fiber against breast cancer when comparing women who consumed fewer than 26 grams dietary fiber compared to those who consumed even less [79]. This finding is not surprising given that the total grams of fiber consumption was less than 30 grams.

o Similarly, another study that reported no significant findings compared women consuming less than 25 grams fiber daily [80].

• Overall, case-control* studies have reported the greater the fiber intake, the lower the incidence of breast cancer [8,81-84]. Data from prospective studies is mixed, reporting protective effects [78,85] or no effect observed [79,80].

• Women who ate beans and lentils at least twice a week had a 24% lower risk of developing breast cancer than women who ate them less than once a month [86].

It was too long to post the whole article....but worth the read.  I'll try to find the link again.  This is part of a pdf.

DX 15 Aug '05, Stage1/grade1, 1.5 cm, IDC/DCIS, 0/2 nodes, ER+PR-,HER2 5% Dx Oct 2008 bladder papilloma low grade

http://cancer.ucsf.edu/crc/nutrition_breast.pdf 

This was posted by blindedbyscience...got a bump from another....it's worth the look

Best wishes,

Marilyn 

Pure -I read Crazy Sexy Cancer - I loved it!  She also gives a lot of reference information at the back of the book.