Dr Suneel Kamath is an oncologist specializing in early-onset colorectal cancers at the Cleveland Clinic
A doctor on the frontlines of America’s colon cancer crisis in young people has revealed the breakfast scientifically proven to stave off the disease.
Dr Suneel Kamath, an oncologist specializing in early-onset colorectal cancers at the world-renowned Cleveland Clinic, told DailyMail.com that mounting research shows how calcium and fiber can protect against the deadly disease.
With this in mind, the colon cancer expert says breakfast is the perfect meal to pack these ingredients into, as there are lots of food options to play with.
A recent study from Harvard University found that people who eat at least two servings of yogurt a week could lower their risk of colon cancers caused by bacteria by 20 per cent.
It followed a study funded by Cancer Research UK in January that found drinking a large glass of milk could be linked to a 17 per cent decrease in the risk of colon cancer.
Meanwhile, many colon cancer experts say that fiber is key in preventing the disease as it feeds ‘good’ bacteria in the gut that shield the colon lining.
Dr Kamath’s first breakfast suggestion is overnight oats with milk, with berries for an extra boost of vitamin C and antioxidants.
The other ingredients comprise non-fat Greek yogurt, honey, and either homemade or store-bought granola.
An 8oz serving provides almost 20 percent (4g) of the recommended daily amount of fiber and 13 percent of your calcium intake.
THE RECIPES ARE AT THE BOTTOM OF THIS ARTICLE
Dr Kamath’s first breakfast suggestion is a yogurt parfait with berries, for an extra boost of vitamin C and antioxidants
He says oats, which are wholegrain, are an excellent source of fiber, and which like calcium, has been shown to safeguard against colon cancer.
The oats contain lots of fiber and keep you full, which has the added effect of clearing out the colon and feeding the ‘good’ bacteria.
Fiber is broken down by the body’s gut microbiota – the ecosystem of bacteria, fungi and viruses – through a process called fermentation, which produces beneficial microbes that help protect against colon cancer.
One study suggests that eating three servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17 percent.
If you prefer to consume your breakfast on the go, Dr Kamath suggests blending a smoothie with oats, yoghurt and milk.
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If neither of the previous options tickle your fancy, his third suggestion is a yoghurt parfait.
When it comes to dairy, a recent study found that an additional 300mg of calcium a day – about the amount in a large glass of milk – could be linked to a 17 per cent decrease in the risk of colon cancer.
Scientists analyzed dietary data from more than 542,000 women to investigate the link between 97 products and nutrients and the chances of someone developing the cancer.
The findings showed that food and drink rich in calcium such as milk and yoghurt were linked to a lower risk of a diagnosis over 16 years.
Calcium was found to have a similar effect from both dairy and non-dairy sources, suggesting it was the main factor responsible for cutting risk.
Along with being packed with calcium thanks to the addition of yogurt and milk, a serving of overnight oats provides up to 20 percent of the recommended daily fiber intake.
Bowel cancer can cause you to have blood in your poo, a change in bowel habit, a lump inside your bowel which can cause an obstructions. Some people also suffer with weight loss a s a result of these symptoms
The above graph shows colon cancer cases among under 50s rising by more than 5,500 in 20 years. There is a drop in 2020 because the Covid pandemic led to fewer people coming forward for screenings
Commenting on the importance of carefully selecting your breakfast ingredients, Dr Kamath says: ‘Seems like dairy is beneficial in preventing colorectal cancer, which is an easy thing culturally to add to our diets, especially for breakfast.
‘It seems to mainly driven by calcium intake, so probably adding other foods with calcium would also be beneficial.’
The US has the sixth highest rate of early-onset cancers, with 87 cases per 100,000 people under 50, and colon cancer is among the fastest rising.
Researchers from the University of Missouri-Kansas City recently looked at rates of colorectal cancer in people 10 to 44 years old over the last two decades and found cases had risen in all age groups.
The rate of colorectal cancers grew 500 percent among children ages 10 to 14 and 333 percent among teenagers aged 15 to 19 years.
Rates rose by 71 percent among people 30 to 34 to seven cases per 100,000 people. Among people 35 to 39, rates rose by 58 percent to 12 cases per 100,000 people.
Many young patients have their symptoms dismissed for more benign gastrointestinal conditions, leading to a more aggressive disease.
Dr Suneel Kamath’s top breakfasts to help stave off colon cancer
OAT MILK SMOOTHIE
Ingredients
- 1/4 cup rolled oats
- 1/4 cup water
- 1 cup milk
- 1 large banana
- 1-2 tbsp nut butter of choice
- 2 tsp honey
- 1/4 tsp nutmeg
- 2 ice cubes (optional)*
Instructions
In a microwave-safe bowl, combine oatmeal and water. Microwave for one minute or until oats have absorbed the water. Set aside to cool.
In a blender, combine oatmeal, milk, banana, peanut butter, honey, nutmeg, and ice cubes. Blend until smooth.
*If using frozen bananas, omit the ice cubes.
Nutrition: Calories: 534; Fat: 22g; Carbohydrates: 74g; Fiber: 7g; Protein: 17g
SOURCE: SUNY Upstate Medical University
OVERNIGHT OATS
Ingredients
- 1/3 cup rolled oats
- 1/2 cup low-fat milk
- 1/3 cup nonfat plain yogurt (Greek or regular)
- 1/2 cup unsweetened applesauce
- 1 teaspoon cinnamon
- 1 teaspoon brown sugar
Instructions
Combine all ingredients in a bowl and let soak overnight in refrigerator. Stir well before serving
Nutrition: Calories: 270; Carbohydrates: 45g; Fat: 3g; Fiber: 5g; Protein: 17g; Saturated fat: 1g; Sodium: 85mg; Sugar: 24g
SOURCE: Memorial Sloan Kettering Cancer Center
YOGURT PARFAIT
Ingredients
- 1 cup (8oz) plain Greek fat free yogurt
- 1 cup purple cauliflower florets
- 1/2 cup cooked quinoa
- 1/4 cup chopped fresh mango
- 1/4 cup chopped fresh pineapple
- 1/4 cup fresh blueberries
- 1 tablespoon honey
- 2-3 tablespoons sliced almonds (unsalted)
- Mint leaf for garnish
Instructions
In a blender mix cauliflower florets with mango, pineapple and honey.
In a separate bowl combine blended fruits and cauliflower with plain yogurt, stir well.
In a large (8oz) glass, start building your parfait by adding a layer of 1/4 cup cooked quinoa, 1/2 – 3/4 cup mixed yogurt, 1 tbsp. sliced almonds and 1/8 cup blueberries.
Nutrition: Servings: 2 (8oz = 1 Serving); Calories: 187; Total Fat: 4g; Total Carb: 27g; Protein: 13g; Sugars: 15g; Sodium: 47mg; Fiber: 4g; Vit C: 53%; Calcium: 13%
SOURCE: Miami Cancer Institute
