this week, I started a new job. Well, sort of. I’m still at the hospital, but have taken a new position as the dietitian at our breast cancer center. And it’s awesome. My patients are lovely, and I get to spend more time with them during appointments to really get into nutrition education and developing a nutrition plan that will work for them in terms of management of treatment symptoms (e.g., chemo), weight loss (if applicable) and prevention of breast cancer reoccurrence (these often go hand in hand).
since I did not focus solely on breast cancer in my inpatient units, I’ve spent (and will continue to spend) a lot of time nerding out on the latest research related to breast cancer and nutrition. And really breast cancer in general as there is so much to learn (am currently reading this book by our co-director and chief of breast surgery).
in a nutshell, a plant-based, Mediterranean diet with some limits on animal protein, dairy, starchy foods, sugar and alcohol is what I’ve been focusing on as this is what the research is pointing to be most beneficial for a myriad of reasons. This type of diet – rich in fruits, vegetables, whole grains, legumes and nuts – is also the most commonly linked to reduction in chronic disease and can help reduce cellular inflammation, control blood sugar levels and manage weight.
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one component of this type of diet, and something I’ve been making an effort to have more of as well, are healthy fats. Even though the low fat diet craze seemed to peak in the 80’s and 90’s, I still have patients and clients regularly express a fear of fat or consume diets with a lot of those “light” or “fat free” foods that are actually filled with tons of junk. I always steer them in the direction of having more healthy fat-containing whole foods instead. Here are a few reasons why:
(healthy) fat promotes satiety
fat takes longer for our bodies to break down and digest, which helps us feel fuller, longer. Consuming healthy fats with a meal or snack (say, 1 tbsp nut butter with an apple or 3-4 ounces of salmon with a veggie and brown rice) is going to be more satisfying than one of those 100 calorie packs or a lean cuisine. These healthy fat-containing, balanced meals and snacks may have more calories initially, but will not cause the persistent hunger pangs that make it really easy to overeat later in the day and tend to come with “diet” foods.
(healthy) fat reduces risk for chronic disease and helps control blood sugar
foods rich in polyunsaturated and monounsaturated fats can help maintain steady blood sugar levels, which are important for the management and prevention of diabetes as well as breast cancer. These fats have also been shown to help reduce cholesterol levels and heart disease risk.
(healthy) fat helps with cognitive function
the brain composed largely of fat, and nerve cells depend on essential fatty acids for signaling. Essential fatty acids must be obtained from the diet because our body cannot make them. Not only does a diet rich in healthy fat help us, well, think, but it may also prevent dementia and cognitive decline as we get older (unless you’re like me and refuse to age any more, dammit).
(healthy) fat gives you healthy skin
maybe more on the vanity side, but since essential fatty acids are the building blocks for all cell membranes, this includes the skin. A diet rich in healthy fats can help the skin stay hydrated and reduce dryness and inflammation.
i’ve mentioned in previous posts that there is new research on saturated fats (so fats that are solid at room temperature, coming largely from animal sources) and findings that it may not be so “bad” after all. I definitely indulged in them when I was in paris, and maintain my belief that aside from more research being necessary, there is no one single nutrient at fault for the obesity epidemic and chronic disease (though, added sugars, I am giving you the stink eye currently). Specifically in terms of breast cancer prevention, though, it’s still important to limit foods high in saturated fat as the research does point to the possibility of an increased risk in disease and reoccurrence in people whose diets are high saturated fat containing foods.
here are a few ways to incorporate more healthy fats into your diet:
- swap mashed avocado or hummus for mayo as a sandwich spread or when making tuna salad
- instead of butter on toast or cream cheese on bagels, use 1 tbsp nut butter
- sprinkle 1 tbsp hemp, chia or flax seeds on yogurt, oatmeal, salads, etc.
- dip whole grain breads and saute veggies in extra virgin olive oil
- make these salmon cakes (but excuse the old blog format)
- two words: avocado toast
- swap french fries for steamed edamame
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steamed edamame, tuna fresh rolls (i don’t know how that beer got there…)