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Writer's pictureMary Johnson MEd, MSN, RD

National Taco Day is October 4: Plant-Based Tacos for Cancer Prevention Through Survivorship


Whether it's National Taco Day or Taco Tuesday, it is a fantastic opportunity to celebrate this beloved dish while promoting a healthy lifestyle. Tacos don't have to be packed with meat and cheese to be delicious. In fact, plant-based tacos can be a powerful ally in cancer prevention, support during treatment, and for survivors seeking to maintain their health. In today’s article, we'll explore the benefits of incorporating plant-based tacos.


Nutrition and Cancer Prevention: A Brief Explanation of Free Radicals


Cancer prevention begins with a well-balanced diet rich in nutrients and antioxidants that help combat the harmful effects of free radicals.


Free Radicals

Free radicals are highly reactive molecules or atoms that have one or more unpaired electrons in their outermost shell. Because they're unstable, they seek to stabilize themselves by stealing electrons from nearby molecules in a process called oxidation. This can lead to a chain reaction of cellular damage, which is associated with various health issues, including cancer.


Antioxidants

Antioxidants are molecules that can neutralize free radicals by donating electrons without becoming unstable themselves. They act as a defense system against the harmful effects of free radicals.


Many antioxidants are obtained through our diet, such as vitamins C and E, beta-carotene, and various phytochemicals found in fruits, vegetables, nuts, and seeds. These antioxidants help protect cells from oxidative stress caused by free radicals. Consuming a plant-based diet rich in antioxidants can help reduce the risk of chronic diseases, including cancer.


Build a Cancer Protective Taco!


Plant-based diets, particularly those featuring beans, whole grain rice, and vegetables, have been shown to have numerous cancer-fighting properties.


1. Beans: The Mighty Legumes


Beans are a nutritional powerhouse and an essential component of plant-based tacos. Here's why they're a cancer-fighting hero:


- Fiber: Beans are an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy weight. High-fiber diets have been linked to a reduced risk of colorectal cancer.

- Antioxidants: Beans contain various antioxidants, such as flavonoids and polyphenols, which combat oxidative stress and inflammation—two factors that contribute to cancer development.


- Phytochemicals: Certain compounds in beans, like saponins and phytic acid, have demonstrated anti-cancer properties by inhibiting the growth of cancer cells.


2. Whole Grain Rice: The Complex Carbohydrate


Whole grain rice, often used as a base in plant-based tacos, offers several health benefits:


- Fiber: Similar to beans, whole grain rice provides dietary fiber that supports digestive health and reduces the risk of certain cancers.

- Nutrient Density: Whole grain rice is rich in vitamins, minerals, and phytochemicals, which have cancer-protective properties.


- Stable Blood Sugar: Whole grains help stabilize blood sugar levels, which may help reduce the risk of developing some forms of cancer.


3. Abundant Vegetables


Vegetables are the star of the show in plant-based tacos, and they bring a host of cancer-fighting benefits to the table:


- Antioxidants: Vegetables like bell peppers, tomatoes, onions, and leafy greens are packed with antioxidants like vitamins C and E, which help neutralize harmful free radicals.


- Phytonutrients: Many vegetables contain phytonutrients like carotenoids, flavonoids, and sulforaphane, which have been linked to reduced cancer risk.


- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are part of the cruciferous vegetable family, known for their cancer-fighting compounds like sulforaphane.


Plant-Based Tacos for Cancer Prevention


Now that we've highlighted the cancer-preventive properties of beans, whole grain rice, and vegetables, how do you want to build your taco? Here are some taco night ideas:


Taco Night Ingredients


For the Filling:

- Cooked black beans

- Cooked whole grain rice

- Assorted colorful bell peppers, diced

- Cherry tomatoes, halved

- Red onion, finely chopped

- Dark leafy greens

- Fresh cilantro leaves

- Avocado, sliced

- Lime, cut into wedges


Seasonings: (Use to taste - be mindful that because of taste changes, these seasonings may or may not be well tolerated.)

- Chili powder

- Cumin powder

- Paprika

- Salt and pepper to taste


Toppings:

- Salsa or pico de gallo

- Greek Yogurt (a dollop of plant-based, fermented Greek yogurt or sour cream can be beneficial to gut health and digestion)


Whole grain or corn tortillas


Taco Tuesdays During Cancer Treatment


For cancer patients undergoing treatment, maintaining proper nutrition is crucial. The side effects of treatments like chemotherapy can affect appetite and digestion, making it challenging to get the necessary nutrients. Plant-based tacos can be an excellent choice during this time because you can modify the ingredients so they are gentle on the stomach while providing essential nutrients and hydration.


Here are some tips for making plant-based tacos suitable for cancer patients during treatment:


1. Opt for Mild Spices

There are no rules that say a taco has to be spicy! Reduce the spice level to make the tacos easier on a sensitive mouth or stomach. Use cancer fighting herbs like oregano and basil or leave them out all together and opt for a combination of vegetables, beans and rice with some lime juice.


2. Cook Veggies Thoroughly

Cooked vegetables are easier to digest. Steam or sauté them until they are soft and well-cooked.


3. Smaller Portions

Serve smaller portions to prevent overwhelming the digestive system. Mini tacos or half portions can be a good idea.


4. Hydration is Key

Serve with sparkling water with a slice of lime


Taco Night for Cancer Survivors


It should be no surprise that tacos can also be part of the best diet for cancer survivors! Maintaining a healthy diet is essential for overall well-being and reducing the risk of cancer recurrence. Plant-based tacos can continue to be a delicious and nutritious choice in a survivor's diet.


Here are some additional tips for cancer survivors:


1. Experiment with Varieties

Try different bean varieties like chickpeas, kidney beans, or lentils to keep your plant-based tacos exciting and diverse.


2. Include More Colors

A colorful taco is not only visually appealing but also nutritionally beneficial. Different colors signify a variety of nutrients. Experiment with using different vegetable combinations including sauteed mushrooms, carrots and squash.


3. Add Healthy Fats

Incorporate avocado and avoid refried beans which tend to have saturated or unhealthy fat. Limit or eliminate cheese as it also contains saturated fat which is inflammatory.


4. Mindful Eating:

Pay attention to portion sizes and practice mindful eating to savor every bite and help maintain a healthy weight.


Plant-based tacos can be a powerful tool for cancer prevention, a source of comfort during treatment, and a delicious choice for survivors looking to maintain their health.


By embracing the cancer-fighting properties of these ingredients and adapting taco recipes to individual needs, we can turn Taco Tuesday or National Taco Day into a flavorful and health-conscious tradition that benefits everyone. Why not make plant-based tacos a regular part of your diet and savor the flavor while nourishing your body?


This post is not a substitute for individualized advice. Please seek help from an oncology dietitian to develop a plan that is appropriate for your unique needs.






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