'I'm an Oncologist and This Is the Exact Diet I Follow for Cancer Prevention'

Emily Laurence

Many people think of cancer as a medical condition that’s widely left up to chance; that the best we can do is go through life hoping we don’t get it. While it’s true that no one can control their health completely, you can significantly lower your risk of many types of cancer by having healthy diet and lifestyle habits in place. The American Institute for Cancer Research and the World Cancer Research Fund estimate that between 30 and 40 percent of all cancers can be prevented by eating healthy and exercising regularly. Encouraging, right?

As an integrative oncologist, Dr. Katie Deming, MD, has both a professional and personal interest in what it means to eat with cancer prevention in mind. “Generally, a low-carbohydrate, high-fat diet is one of the best ways to prevent cancer,” she says.

Why is this the type of eating plan she recommends and what does it look like to put it into practice? Keep reading to find out.

Related: 'I'm an Oncologist and This Is the Dinner I Swear By for Cancer Prevention'

Why an Integrative Oncologist Recommends a Low-Carb, High-Fat Diet

Dr. Deming says that one reason why she recommends following a low-carb, high-fat diet to lower the risk of cancer is because it’s not a fad; this way of eating was how humans originally ate. “This is the diet of our ancient ancestors,” she explains. “The modern American diet is one factor contributing to the rise of all chronic diseases, including cancer.”

To her point, scientific studies show that a diet high in ultra-processed foods (which are typically high in carbohydrates) increases the risk of many types of cancer, including colorectal, breast, prostate and pancreatic cancer. Dr. Deming says that eating this way also increases the risk of obesity, diabetes and neurodegenerative disease.

Related: 'I'm an Oncologist Who Has Spent My Career Treating Cancer—This Is the Afternoon Snack I Eat Multiple Times a Week'

“A diet low in carbohydrates and high in fat reduces inflammation in the body and promotes the health of mitochondria,” Dr. Deming says.

One way of eating this way is the ketogenic diet, and studies do show a connection between this eating plan and a lowered risk of cancer. Scientific research shows that following the ketogenic diet may slow tumor growth because of the diet’s 4:1 fat-to-carbs ratio, which slows cancer while also activating a protein called kinase that suppresses tumor growth.

It’s important to know that this is not the only way of eating linked to lowering the risk of cancer. The Mediterranean diet and following a primarily plant-based diet have both been shown to be beneficial. The key is to find what works best for your taste preferences and lifestyle so you are more likely to stick with it long-term.

Related: 7 Things You Can Do Now to Prevent Cancer

What Eating Low-Carb, High-Fat Looks Like

If you want to follow in Dr. Deming’s footsteps and stick to a low-carb, high-fat diet, you may be wondering how to healthfully eat this way. After all, bacon and sausage are high in fat; does this mean you should have them for breakfast every day?

Since having a diet high in saturated fat can increase the risk of cardiovascular disease, it’s important to pay attention to the type of fats you’re eating. While it’s still okay to have foods high in saturated fat occasionally, incorporating foods high in unsaturated fats (like salmon, avocado, nuts and seeds) can help lower your risk of cancer while supporting your heart.

Registered dietitian Maggie Michalczyk, RD, shares some healthy, low-carb, high-fat meal ideas below.

Breakfast

For breakfast, Michalczyk recommends a veggie frittata with breakfast sausage. (Again, you probably don’t want to eat sausage every single day, but it can still be integrated into a low-carb, high-fat diet.)

The eggs in the frittata are packed with nutrients including protein, unsaturated fats (eggs also have saturated fats), vitamin D, iron, B vitamins and choline. The veggies provide good fiber and antioxidants (which help protect against cancer) and the sausage ups both the fat content and protein.

Lunch

Michalczyk recommends turkey taco lettuce wraps for a low-carb, high-fat lunch. The turkey meat provides protein and fats while the lettuce ups the fiber content.

Snack

Need a snack to hold you over until dinner? Michalczyk says that avocado toast on low-carb bread with an egg on top is sure to fill you up while nourishing your body. Avocado has fiber and unsaturated fats, the low-carb bread has fiber and, as with breakfast, the eggs are packed with nutrients, including protein and fats.

Dinner

For a low-carb, high-fat dinner, Michalczyk recommends finishing the day with zucchini lasagna made with cheese and ground beef. As with the other meals, this one is a mix of foods high in protein and fats while incorporating high-fiber veggies (in this case, zucchini).

Before committing to any diet, it can be beneficial to consult a registered dietitian or nutritionist to ensure it’s the best fit for your individual health and goals. A low-carb, high-fat diet is only one way to eat for cancer prevention and may not be right for everyone. But if it fits your preferences and goals, it may be a great way of eating to lower your risk of cancer.

Next up, see the breakfast an oncologist eats every day for cancer prevention.

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