Scientists looked at eight major studies involving over 1 million people to see if following the EAT-Lancet diet affects cancer risk. This special diet was created to be healthy for both people and the planet, focusing on mostly plants with some fish and limited meat. People who followed this diet closely had a 22% lower chance of getting cancer and were less likely to die from cancer. The diet emphasizes vegetables, fruits, whole grains, nuts, and legumes while limiting red meat and processed foods. While these results are promising, researchers say we need more studies to be completely sure about the benefits.

The Quick Take

  • What they studied: Whether following the EAT-Lancet planetary health diet reduces the risk of getting cancer or dying from cancer
  • Who participated: Over 1.1 million adults from eight different long-term health studies conducted in various countries
  • Key finding: People who followed the diet most closely had 22% lower cancer rates and 7% lower cancer death rates compared to those who followed it least
  • What it means for you: Eating more plants and less meat may help protect against cancer, but this diet works best as part of an overall healthy lifestyle

The Research Details

This was a meta-analysis, which means researchers combined results from eight separate long-term studies that followed people for many years. They looked at how closely people followed the EAT-Lancet diet and tracked who developed cancer over time. The EAT-Lancet diet emphasizes vegetables, fruits, whole grains, nuts, and legumes while limiting red meat, processed meat, and dairy products.

By combining multiple studies with over 1 million people, researchers could find patterns that might not show up in smaller studies. This approach gives us more confidence in the results than any single study could provide.

All eight studies were high-quality cohort studies that followed people for several years. The researchers used strict methods to ensure fair comparisons and accounted for other factors that might affect cancer risk, like age, smoking, and exercise habits.

What the Results Show

People who followed the EAT-Lancet diet most closely had significantly lower cancer rates. Specifically, they had a 22% lower risk of developing any type of cancer compared to those who followed the diet least. The diet also appeared to reduce cancer death rates by 7%. These benefits remained even after accounting for other healthy behaviors like exercise and not smoking.

The protective effects seemed to work for various types of cancer, though the studies didn’t break down results for specific cancer types in detail. The benefits appeared consistent across different age groups and countries where the studies were conducted.

These findings align with previous research showing that plant-based diets can reduce cancer risk. However, this is the first major analysis specifically looking at the EAT-Lancet diet, which was designed to be both healthy and environmentally sustainable.

Only eight studies met the researchers’ quality standards, so more research is needed. The studies also relied on people reporting their own eating habits, which isn’t always perfectly accurate. Additionally, the follow-up periods varied between studies.

The Bottom Line

Consider gradually increasing plant foods in your diet while reducing red and processed meats. Focus on vegetables, fruits, whole grains, nuts, and legumes as main components of meals. However, don’t expect this diet alone to prevent cancer - it works best combined with other healthy habits like regular exercise and not smoking.

Anyone interested in reducing cancer risk through diet should consider these findings. However, people with specific health conditions should consult their healthcare provider before making major dietary changes. This research applies to healthy adults and may not apply to children or people with certain medical conditions.

Cancer prevention benefits likely develop over years or decades of following healthy eating patterns. Don’t expect immediate results - think of this as a long-term investment in your health.

Want to Apply This Research?

  • Track daily servings of vegetables, fruits, whole grains, and nuts while monitoring weekly red meat and processed meat intake
  • Set weekly goals to replace one red meat meal with a plant-based protein option like beans, lentils, or nuts
  • Use a simple scoring system to rate daily adherence to EAT-Lancet principles and track monthly averages to see long-term patterns

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions or are undergoing cancer treatment.