In today’s world of ever-evolving wellness “hacks,” it feels like there’s always a new miracle cure for disease. From keto diets and juice cleanses to special teas and daily walks, the promises come fast—but figuring out what’s legit and what’s hype isn’t easy. And if you’re anything like me, chances are you’ve spent more money than you’d like chasing health shortcuts that didn’t deliver.
The idea that certain foods or trendy diets can help beat cancer before it starts is everywhere. But what’s backed by science, and what’s just clever marketing? To separate fact from fiction, we spoke with Dr. William Li, M.D., international physician and author of Eat to Beat Disease, who breaks down which foods actually influence cancer growth, which claims are pure BS, and how men can realistically use food as a tool for long-term protection.
“Most health and wellness trends have some basis in real science, but they are not supported by evidence showing clinical benefit or that they can be generalized to
everyone,” he says.
Related: Expert Names 5 Best Foods for Cancer Survivors
The Truth About Trending Diets
There’s never a shortage of trendy diets or fitness crazes promising to boost your health. Type “diets for cancer prevention” into Google and you’ll get everything from legitimate medical advice to your neighbor’s latest blog post. But which approaches actually help, and which are just hype?
“Keto is a popular diet for weight loss by drastically reducing carbohydrates and forcing the body into a state of ketosis, but it is high in unhealthy saturated fat, difficult to maintain, and not a one-size-fits-all solution,” Li says. “Fasting can indeed cause weight loss but reducing calories and increasing fat burning, but it doesn’t work if one overeats unhealthy foods between fasting sessions. Any ‘diet’ that is hyped is probably too good to be true.”
Can Diet Influence Disease Risk?
Li has built his career on the principle that food is medicine. In Eat to Beat Disease, he shares practical, science-backed strategies to fight illness by activating five key defense systems, including angiogenesis, regeneration, the microbiome, DNA protection, and immunity. He also highlights 200 ingredients you can easily add to your everyday diet.
“Foods (and beverages) can truly reduce disease risk,” he says. “Examples of foods that make a significant difference include tomatoes (for prostate cancer), green tea (all-cause mortality), broccoli (colon cancer), blueberries (cardiovascular disease, brain decline),
and many others.”
Related: Expert Explains Why Sleep Is Just as Important as Diet and Exercise for Your Health
How to Balance Cravings and Nutrition
Luckily, many of the foods we love also come with nutritional benefits. Fruits like peaches, pears, and watermelon are everyday staples that provide vitamins and minerals without much thought. And if you crave a burger or a slice of cake now and then, indulging occasionally isn’t the end of the world.
“Straying from time to time to less healthy foods is something we all do, be it a burger or bacon,” he adds. “I think it’s fine once in a while. Healthy eating is not about strict elimination, but moderation is the key. I tell people that if they eat to support their health defenses most of the time, their body will be strong and resilient enough to bounce back from a few tasty but not-so-good-for-you treats.”
