Full Transcript Breast Cancer Diet Debate Introduction 0:00 Welcome back, I'm Dr. 0:00 Columbus Batiste. 0:01 Here's the truth, one in eight women, they will face breast cancer in their lifetime. 0:06 Now let me be clear, food isn't going to replace your treatment, but the right plate, it can actually shift your hormones, 0:12 calm your inflammation, and improve your insulin sensitivity in just weeks. 0:16 That's why today we're actually going tackle a big debate. 0:18 It might actually get me into some problems, a little bit of the frying pan. 0:21 Keto versus plant-based for breast-cancer. 0:24 I'm going to give you my verdict and break down some of the science in plain English and share the top foods that you can start eating tonight. 0:31 Now look, I know you've heard the noise from all the influencers out there. 0:35 Keto starves everything versus plants, they cure everything. 0:39 If you're trying to prevent cancer, support yourself through treatment, or just stay strong after therapy, you don't need more hype. 0:45 You need an actual plan. 0:47 Something doable, something safe, Something that is backed by real research in humans, not just what worked in lab mice. 0:53 So here's a quick question for you. 0:55 If your body were a city, is your current diet making traffic flow smoothly or is it causing massive pileups? 1:01 So I'll tell you, I want you to think of your metabolism like a City with traffic lights that are controlling everything.
Why Plant-Based Beats Keto 1:07 A whole food plant-based diet? 1:08 No, that's like upgrading the entire grid. 1:10 More fiber means more butyrate production. 1:13 You remember butyrate? 1:14 That's the stuff your gut bacteria make from fiber, which calms inflammation, improves the signal timing for hormones like insulin and insulin growth-like factor. 1:22 Traffic begins to flow beautifully. 1:24 Now, keto on the other hand, It's like closing down lots of side streets to force everyone all the cars onto a different route now sure you lose those 1:32 Incident spikes and lose weight in the short term But here's the catch with very low fiber and way fewer plant chemicals. 1:39 We call phytochemicals, right? 1:40 I'll tell you you're losing a lot of traffic cops that keep inflammation and hormones in check that leads to bottlenecks What's the bottom line? 1:47 Listen, for breast cancer prevention and survivorship, the strongest human data we have, it favors a whole food plant-based diet. 1:55 Now, keto can absolutely help a person lose weight, although it may be more muscle than it is fat, and it actually may help improve some metabolic profiles 2:03 briefly because it moves you away from the standard American diet, that greatest enemy out there in terms of ultra-processed foods. 2:09 It's embedded with multiple food substances that may cause harm and thwart your ultimate goals of being cancer-free. 2:16 and it's not what the guidelines recommend for prevention or survivorship. 2:19 So I want you to drop a little note in the comments if you want your metabolic traffic lights working for you instead of against you. 2:27 All right, here's what evidence tells us about food in plain English. 2:30 The top three foods we need to be eating, number one, vegetables and fruits.
Top Foods for Prevention and Survivorship 2:34 Now especially the cruciferous vegetables and those that are rich in carotenoids, because guess what? 2:39 Higher intake of crucifers vegetables, I want you to think broccoli, kale, cabbage, Brussels sprouts, and yellow or orange vegetables. 2:45 They're packed with carotenoids and it's linked to a lower breast cancer risk and better survival rates in survivors. 2:52 So we're talking about for each extra 100 grams per day. 2:55 That's roughly half of a cup. 2:57 It's giving you a 3% lower risk. 2:59 As a matter of fact, in large studies like the Nurses Health Study, eating more fruits and vegetables, especially those cruciferous ones, 3:05 and yellow and orange varieties, it was tied to a lower-risk of aggressive subtypes like your estrogen receptor negative and your HER2-enriched cancers. 3:14 Now we're seeing hazard ratios from 6% to 21%, which means that a reduction for every two servings per day. 3:22 So among survivors, the higher vegetable intake after diagnosis, particularly those green leafy vegetables. 3:28 You know I love those, right? 3:29 Because they're great for the heart. 3:30 Great for the endothelium, that lining of the vessels and lowering the blood pressure. 3:33 But these green leafy vegetables and cruciferous ones, they're associated with a 16 to 18% lower all cause mortality. 3:40 And that's huge. 3:41 Now what's the second thing we all need to be eating on a regular basis, especially if your goal is to stay away from breast cancer, 3:47 either to survive it, make it through therapy or never to get in the first place. 3:51 Second one is fiber. 3:52 Right? 3:52 Number two is fiber, fiber from whole grains, legumes, and nuts, because guess what? 3:56 The dietary fiber means less estrogen recirculating inside your body and better insulin sensitivity. 4:02 So there are groupings of studies called metanolysis and they show that for every 10 grams of fiber per day, it's linked to a 13% lower all-cause mortality 4:11 in survivors. 4:12 Translation? 4:12 Listen, Fiber literally helps clear the traffic by improving hormone balance and glucose control. 4:18 Alright, what's the third thing on the top three list that you need to be eating every single day? 4:22 Soy foods. 4:23 I said the soy is actually good for you. 4:26 So even if you move beyond population level stage and you start digging in, we know that whole food versions, not high dose pills, 4:32 soy isolates in populations that regularly eat soy, they consume 10 plus milligrams of isoflavones per day. 4:39 That's about half a cup of tofu or one cup soy milk. 4:42 They're linked to 25 to 35% lower breast cancer risk. 4:47 But here's the thing, a 25% low recurrence among survivors. 4:50 That's huge. 4:51 So how does it work? 4:52 Well, the isoflavones, they're kind of like weak phytoestrogens that can actually block your body's stronger natural estrogenes at the receptor level by 5:00 raising the SHBG. 5:01 Now that's a binding protein that keeps the hormones in check and support better estrogen clearance. 5:06 Safety note, listen, I need you to make sure you stick with whole foods, whole soy foods like tofu and tempeh and edamame. 5:12 As a matter of fact, make sure it's organic, non-GMO if possible, it will be on the label in soy milk. 5:17 Skip those high dose supplements, all of the soy isoflavones, you don't need those. 5:21 Now listen, if we look at quick metabolic tune-up example, there was a great study, I love to quote, because it is comparable to what we put folks through 5:29 for their heart. 5:29 It's a mixture of nutrition and exercise. 5:31 So in this study they looked at post-menopausal women who followed a very low-fat, high-fiber, plant-based diet with daily exercise for just 14 days.
How Plants Affect Hormones and Cancer Cells 5:40 That was really short. 5:41 So the researchers probably were unsure what the results were they were going to see in such a short period of time. 5:46 But here's what they saw. 5:46 Their blood showed lower estrogen, lower insulin, and lower Insulin growth like factor one. 5:51 Now what's even more impressive is that in lab tests, their post-program blood actually slowed the cancer cell growth and it increased the Cancer cell death. 6:01 You catch this. 6:02 So their blood was able to keep the cancer from growing and actually go ahead and kill the cancers cells compared to their own pre-programmed blood. 6:10 That's huge. 6:11 that means that plants plus fiber plus movement made their bodies like body guards go into overdrive and they were not allowing the cancel cells or cancer 6:21 growth signals to really impact the individuals anymore. 6:25 and that was just in two weeks. 6:26 That's biology you can feel and measure fast. 6:29 So listen, we need to build all this together into solutions, right? 6:32 So if we're building this, you have to make sure we get on a regular basis, focus on what we are eating for our health. 6:37 And that means those cruciferous vegetables, the broccoli, Brussels sprouts, kale, cabbage, even if you say you don't like it, 6:43 keep trying to eat it until your taste buds change and you will start to crave it. 6:47 Get those leafy greens in, spinach, collards, arugula, get the carotenoid vestiges, the carrots and sweet potatoes the ones that are orange and yellow 6:55 the squash the red and orange peppers and then sweeten it up a little bit get your blueberries and raspberries and strawberries don't forget about the 7:02 beans legumes and chickpeas and always add in your whole grains your nuts and seeds as well as those soy products because they have been shown to be extremely 7:11 beneficial for prevention and to prevent reoccurrence so these foods will cover your fiber your phytonutrients your healthy fats your plant protein all
Building a Breast-Cancer-Friendly Plate 7:19 supporting better hormone balance, immunity, and insulin control. 7:23 So now the second stage or second tip is we got to put this into a plate, right? 7:27 That's a grocery list. 7:28 Now we have to this on a place. 7:29 And that means that you need half your plate with veggies, a quarter of your place with legumes, in a corner with the plant protein like tofu or tempeh. 7:36 You can make sure you don't forget about the important stuff. 7:38 One cup of beans, tablespoon of flax seed, two servings of soy, your cup berries, then you have top it off with a little bit of movement. 7:46 So it's not eating, but you have to move something at a regular basis because that's where the power of that study showed is that combination of the movement 7:54 and the nutrition played an exceptional role in terms of cancer prevention. 7:57 So we have learned that we need to break these chains of disease. 8:00 And I'll tell you, the thing that is holding together the chains or diseases are nutrition, ultra processed foods, so red and processed meats, 8:07 sugary drinks, and alcohol. 8:09 These are the things. 8:09 We need go ahead and get rid of those. 8:12 Lastly, if you are a heavy animal protein consumer, Listen, and you've lost weight, your insulin is improved. 8:18 That's a great job. 8:19 But now it's time to focus on foods that will actually go to work to protect you, right? 8:24 So we have to folks on what we are eating for our health and adding in the non-starchy veggies at every single meal, boosting up the fiber and the chia 8:31 and flax, the hemp seeds. 8:32 I want you to shift away from saturated fats that are common as I ammo proteins towards nuts and seeds, olive oil and avocado. 8:39 start moving away from those animal proteins that are likely causing some harm and shift towards a whole food plant-based diet in a manner that you can 8:47 stick with. 8:48 Because listen, if you're in the prevention mode, overnight oats, berries, and flax for breakfast, for lunch, a bowl of with quinoa, 8:54 black beans, kale, salsa, my favorite, In dinner, tofu, broccoli, stir fry over barley or black or brown rice. 9:01 Guess what? 9:01 You're hitting on all cylinders because listen, if you're currently receiving chemo or radiation and your appetite, it's kind of dipping. 9:08 I want you to try a smoothie, right? 9:09 Get soy milk and berries and spinach, ground flax and keep up some gentle movements, some general exercise. 9:15 10 to 15 minute walks after your meals to keep your blood sugar under control. 9:19 And I'll tell you what, it'll actually boost your energy.
Verdict and Practical Next Steps 9:22 Now, if you're a survivor, I want you to do everything I just mentioned, but here's the key. 9:25 I need you make sure that your doctor is working on your behalf. 9:28 You're the CEO of your body, of you corporation. 9:31 Make sure your Doctor is looking at all the information and tuning up that you have the appropriate nutrients, that's you doing all of the things that 9:38 need to because guess what? 9:39 Food is medicine. 9:40 As you begin to move in this direction, your food will transform your body and your medication needs may shift as well. 9:47 So remember, this is just education alone. 9:49 You need to make sure you get in with your doctor. 9:51 All right, what's my verdict on what the winner here, right? 9:54 Is it keto or is it plant-based? 9:55 Now, if you haven't figured it out, let me tell you, it's a whole food, plant based diet. 9:59 This gives you the broadest, the best supported benefits for breast cancer prevention and survivorship. 10:04 But here's the bonus, because we know that what's impacted by survivors of cancer, it's heart disease. 10:10 This dietary eating pattern will also strengthen your heart. 10:13 It'll also strength your metabolic health and get you to gains that you're wanting, which is a life that and you can live healthfully. 10:21 Sorry. 10:21 So I want you a comment below. 10:22 What's your one change this week? 10:23 Are you adding in smoothies? 10:24 Or are you add in the salad? 10:26 Are you adding in some of the carotenoids and the yellow and greens and blues to your diet? 10:32 This is what you have to do if you want to achieve the health that you deserve. 10:36 Alright, I want you to remember, if want go fast, go alone. 10:39 But if wanna go far, let's go together. 10:41 Let's Go Far Together, building healthier hearts, stronger communities, and wipe out cancer once and for all. 10:46 So like it, share it and send it. 10:48 Save a life. 10:49 I'll see you next time.
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