Can avoiding rice and meat prevent cancer?

Dr. Dinh Tran Ngoc Mai, from the University of Medicine and Pharmacy in Ho Chi Minh City, explains that the body requires all five essential nutrient groups to maintain good health:

Carbohydrates are the primary source of energy for daily activities. Both the brain and muscles rely on glucose derived from carbohydrates to function effectively.

Proteins are essential for tissue regeneration and repair, and they also play a crucial role in supporting the immune system. They are especially important for cancer patients, who require enhanced resistance.

Fats provide stored energy and aid in the absorption of fat-soluble vitamins such as A, D, E, and K.

Vitamins and minerals strengthen the immune system, support metabolism, and help the body fight off harmful pathogens.

Fiber promotes digestive health and reduces the risk of chronic diseases, including colon cancer.

However, Dr. Mai warns that excessive and improper consumption of red meat and processed meats can increase the risk of cancer. Eating too much red meat—like beef, pork, and lamb—and processed meats such as sausages and ham may raise the risk of colorectal cancer. This is due to the harmful compounds produced during digestion.

In addition, many processed foods contain preservatives, additives, and high levels of salt, all of which may contribute to an increased risk of gastrointestinal cancers.

Dr. Mai emphasizes that completely eliminating entire food groups, such as rice (a source of carbohydrates) or meat (a source of protein), does not help prevent cancer. In fact, such imbalances can lead to negative health effects like nutritional deficiency, energy loss, weakened immunity, reduced cell regeneration, muscle loss, physical weakness, and higher risk of metabolic disorders.

She also highlights that a low intake of fruits and vegetables can cause a deficiency in antioxidants—such as vitamins C, E, and carotenoids—which diminishes the body’s ability to fight off free radicals, one of the contributing factors to cancer.

Because of that, Dr. Mai recommends adopting a balanced and healthy diet instead of cutting out food groups. She suggests increasing the consumption of vegetables and fresh fruits, which are rich in antioxidants and fiber, while limiting red meat and processed foods.

Healthy protein sources such as fish, beans, nuts, and seeds are good alternatives to red and processed meats. She also advises choosing healthier cooking methods, like steaming, boiling, or quick stir-frying, over grilling or deep-frying.

In terms of grains, it's better to opt for whole grains—like brown rice, oats, and whole wheat bread—instead of refined grains, as these provide fiber and more sustainable energy.

Finally, Dr. Mai advises controlling the intake of sugar and salt to reduce the risk of inflammation and chronic diseases. By maintaining a balanced, healthy diet and lifestyle, you can support your overall well-being and significantly lower your risk of cancer.